Bad for women: youth and beauty from the inside

Bad for women: youth and beauty from the inside

Chapter 1: Fundamentals of biologically active additives (dietary supplements) and women’s health

1.1 What is dietary supplements? Definitions and classification

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct consumption with food or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. They are not drugs, but are food products. Their main goal is to make up for the deficiency of the necessary nutrients in the diet, to maintain the normal functioning of organs and systems of the body, and to improve overall well -being.

Bades are classified according to various signs:

By composition:
- Monocomponent: Contain only one active substance (for example, vitamin D, iron, calcium).
- Multicomponent: They contain a combination of several active substances (for example, multivitamins, complexes for hair, skin and nails).
By origin:
- Vegetable: They are made on the basis of medicinal plants, herbs, berries, fruits and other plant ingredients (for example, green tea extract, evening primrose oil, cranberry extract).
- Animals: Submitted from animal products (for example, fish oil, chondroitin, collagen).
- Mineral: Contain minerals (for example, calcium, magnesium, zinc, selenium).
- Synthetic: It is produced by chemical synthesis, but identical to natural substances (for example, vitamin C, B vitamins).
- Biotechnological: Obtained using microorganisms or cellular crops (for example, probiotics, prebiotics).
For functional purpose:
- Vitamin-mineral complexes: The deficiency of vitamins and minerals is replenished.
- Antioxidants: Protect cells from damage by free radicals.
- Immunomodulator: Strengthen the immune system.
- To maintain the health of the cardiovascular system: Reduce cholesterol, maintain normal blood pressure.
- To improve the condition of the skin, hair and nails: Provide the necessary nutrients for health and beauty.
- To maintain the health of the musculoskeletal system: Strengthen bones and joints.
- To normalize the hormonal background: Support the balance of hormones.
- To improve digestion: Normalize the intestinal microflora, improve the absorption of nutrients.
- To reduce weight: Support metabolism, reduce appetite.

It is important to note that dietary supplements must comply with safety and quality requirements established by law. When choosing dietary supplements, you need to pay attention to the composition, dosage, manufacturer, the availability of quality certificates and consumer reviews. It is recommended to consult a doctor or a qualified specialist before starting taking any dietary supplements.

1.2 Women’s health: unique needs and age -related changes

The female body is subject to unique physiological processes and hormonal changes throughout life. These processes determine the special needs for nutrients, vitamins and minerals. Female health can be divided into several stages:

Childhood and adolescence: The formation of a reproductive system, growth and development. Vitamins D, K, calcium, iron, zinc for the health of bones, blood and the immune system are important.
Reproductive age: Menstrual cycle, pregnancy, lactation. The need for folic acid, iron, calcium, iodine increases significantly.
Perimenopausa and menopause: Reducing the level of estrogen, a change in the hormonal background, the appearance of specific symptoms (tides, sweating, insomnia, irritability, dry skin and mucous membranes). Vitamins D, K, calcium, magnesium, B vitamins, phytoestrogens are important.
Postmenopause: Continuing a decrease in estrogens, the risk of osteoporosis, cardiovascular diseases. Maintaining the health of bones, heart and blood vessels, cognitive functions.

Age -related changes in the female body affect the absorption of nutrients, metabolism and hormonal background. With age, the production of collagen, hyaluronic acid, elastin decreases, which leads to wrinkles, loss of skin elasticity, dryness and fragility of hair and nails. The density of bone tissue is reduced, the risk of osteoporosis is increased. The risk of developing cardiovascular diseases increases. The immunity is reduced.

Maintaining women’s health requires an integrated approach, including a balanced diet, regular physical exercises, healthy sleep, stress management and, if necessary, taking biologically active additives. Bades can help replenish the deficiency of the necessary nutrients, maintain the normal functioning of organs and systems, and slow down the aging process.

1.3 The role of dietary supplements in maintaining women’s health and beauty

Bades play an important role in maintaining female health and beauty, especially in a modern way of life, when diet often does not provide the body with all the necessary nutrients. They can help:

Fill the deficiency of vitamins and minerals: Many women experience a deficiency of vitamins D, B12, iron, folic acid, calcium, magnesium, iodine and other important nutrients. Bades can help replenish these deficits and prevent the development of related diseases.
Support the health of the reproductive system: Folic acid is important for planning pregnancy and the normal development of the fetus. Iron is necessary for the prevention of anemia. Iodine is important for the health of the thyroid gland.
Eliminate the symptoms of PMS and menopause: Some dietary supplements, such as the oil of evening primrose, vitamin B6, magnesium, phytoestrogens, can help reduce the symptoms of the PMS (premenstrual syndrome) and menopause (tides, sweating, irritability, insomnia).
Improve the condition of the skin, hair and nails: Collagen, hyaluronic acid, biotin, zinc, selenium, vitamins A, C, E are necessary for the health and beauty of the skin, hair and nails. Bades containing these substances can help improve their condition, reduce wrinkles, strengthen nails and prevent hair loss.
Strengthen the bones and joints: Calcium, vitamin D, vitamin K2, magnesium, chondroitin, glucosamine are necessary for the health of bones and joints. Bades containing these substances can help strengthen the bones, prevent the development of osteoporosis and alleviate the symptoms of arthritis.
Support the immune system: Vitamins C, D, zinc, selenium, echinacea, probiotics are necessary for the normal functioning of the immune system. Bades containing these substances can help strengthen immunity and protect the body from infections.
Protect the cells from damage by free radicals: Antioxidants, such as vitamins C, E, A, Selenium, Zinc, Coenzym Q10, Resveratrol, protect cells from damage to free radicals, which are one of the main causes of aging and the development of various diseases.
Support the health of the cardiovascular system: Omega-3 fatty acids, Q10 coenzyme, vitamin K2, magnesium, potassium is necessary for the health of the cardiovascular system. Bades containing these substances can help reduce cholesterol, maintain normal blood pressure and prevent the development of cardiovascular diseases.
Improve cognitive functions: Omega-3 fatty acids, vitamins of group B, ginkgo biloba, phosphatidylserin are necessary for the normal functioning of the brain and improve cognitive functions (memory, attention, concentration).

However, it is important to remember that dietary supplements are not a medicine and cannot replace full nutrition and a healthy lifestyle. They are only an addition to the diet and can help replenish the deficiency of the necessary nutrients. Before taking any dietary supplements, it is necessary to consult a doctor or a qualified specialist.

Chapter 2: Key dietary supplements for female beauty: skin, hair, nails

2.1 Collagen: Elasticity and skin elasticity

Collagen is the main structural protein that forms the basis of connective tissue in the body, including skin, bones, cartilage, tendons and ligaments. It provides strength, elasticity and elasticity of tissues. With age, the production of collagen in the body decreases, which leads to the loss of skin elasticity, wrinkles, weakening of bones and joints.

Reception of dietary supplements with collagen can help:

Improve skin condition: Reduce the depth of wrinkles, increase the elasticity and elasticity of the skin, improve its moisture and texture.
Strengthen hair and nails: Make hair more powerful, shiny and thick, strengthening the nails and prevent their brittleness.
Support the health of the joints: Reduce pain and inflammation in the joints, improve their mobility.
Strengthen the bones: Increase bone density and reduce the risk of osteoporosis.

There are various types of collagen, but the most common are the types of I, II and III. Collagen type I and III is mainly contained in the skin, hair, nails and bones, and type II collagen in cartilage.

Collagen can be obtained from various sources, such as cattle (bullish collagen), fish (sea collagen) and chicken. Sea collagen is considered more easily digestible than bullish collagen.

Collagen is available in various forms, such as powder, capsules, tablets and liquids. Collagen powder can be added to drinks, smoothies and other dishes.

When choosing dietary supplements with collagen, attention should be paid to:

Type of collagen: Depending on the purpose of the reception, choose a collagen type I and III (for skin, hair and nails) or collagen type II (for joints).
Collagen source: Sea collagen is considered more easily digestible.
Output form: Choose a form that is most convenient for you.
The presence of additional ingredients: Some dietary supplements with collagen contain additional ingredients, such as vitamin C, hyaluronic acid, biotin, which enhance the effect of collagen.
The manufacturer: Choose dietary supplements from trusted and reliable manufacturers.
Consumer reviews: Check out the reviews of other people who accepted this dietary supplement.

The recommended collagen dosage is from 5 to 15 grams per day. It is better to take a collagen on an empty stomach, 30 minutes before meals or 2 hours after meals.

2.2 hyaluronic acid: moisture and youth of the skin

Hyaluronic acid is a natural polysaccharide contained in the skin, cartilage, joints and other body tissues. It has a unique ability to hold water, which makes it an important component to maintain moisture and elasticity of the skin. With age, the level of hyaluronic acid in the body decreases, which leads to dry skin, the appearance of wrinkles and loss of elasticity.

Reception of dietary supplements with hyaluronic acid can help:

Improve skin moisture: Increase moisture content in the skin, make it softer and smooth.
Reduce the depth of wrinkles: Smooth small wrinkles and reduce the depth of deep wrinkles.
Increase the elasticity and elasticity of the skin: Make the skin more elastic and elastic.
Improve the complexion: Give the skin a healthy and radiant look.
Support the health of the joints: Reduce pain and inflammation in the joints, improve their mobility.

Hyaluronic acid is produced in various forms, such as capsules, tablets, liquids and cosmetics (creams, serums, masks). To achieve the maximum effect, it is recommended to take hyaluronic acid inward and use cosmetics with hyaluronic acid.

When choosing dietary supplements with hyaluronic acid, attention should be paid to:

Molecular weight of hyaluronic acid: Hyaluronic acid with low molecular weight penetrates the skin better and has a more pronounced effect.
The presence of additional ingredients: Some dietary supplements with hyaluronic acid contain additional ingredients, such as vitamin C, collagen, coenzyme Q10, which enhance the effect of hyaluronic acid.
The manufacturer: Choose dietary supplements from trusted and reliable manufacturers.
Consumer reviews: Check out the reviews of other people who accepted this dietary supplement.

The recommended dosage of hyaluronic acid is from 100 to 200 mg per day. It is better to take hyaluronic acid during meals.

2.3 BIOTIN (vitamin B7): Hair and nail health

Biotin (vitamin B7) is a water -soluble B vitamin B, which plays an important role in the metabolism of fats, carbohydrates and proteins. It is necessary for the health of hair, nails and skin. Biotin deficiency can lead to hair loss, fragility of nails, dry skin and dermatitis.

Bad with biotin can help:

Strengthen hair: Make hair more powerful, shiny and thick, prevent its loss.
Strengthen the nails: Make the nails stronger and prevent their brittleness.
Improve skin condition: Moisten the skin, reduce dryness and peeling, improve its color and texture.

Biotin is found in various foods, such as eggs, liver, nuts, seeds and avocados. However, in some cases, for example, with an unbalanced diet, taking certain drugs or diseases of the gastrointestinal tract, a biotin deficiency may occur.

Biotin is produced in various forms, such as capsules, tablets and liquids.

When choosing dietary supplements with biotin, attention should be paid to:

Dosage of biotin: The recommended dosage of biotin is from 30 to 100 μg per day. In some cases, for example, with a pronounced biotin deficiency, the doctor may prescribe a higher dosage.
The presence of additional ingredients: Some dietary supplements with biotin contain additional ingredients, such as zinc, selenium, group B vitamins, which enhance the effect of biotin.
The manufacturer: Choose dietary supplements from trusted and reliable manufacturers.
Consumer reviews: Check out the reviews of other people who accepted this dietary supplement.

2.4 Vitamins and minerals: complex beauty support

In addition to collagen, hyaluronic acid and biotin, other vitamins and minerals are important for the health and beauty of the skin, hair and nails:

Vitamin A: It is necessary for the health of the skin, vision and the immune system. It is involved in the regulation of cellular growth and differentiation, and also protects the skin from damage to free radicals.
Vitamin C: A powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, which ensures the elasticity and elasticity of the skin.
Vitamin E: Another powerful antioxidant that protects the cells from damage by free radicals. It also helps to moisturize the skin and improve its condition.
Zinc: It is necessary for the health of the skin, hair and nails. It participates in the regulation of the sebaceous glands, promotes healing of wounds and strengthens the immune system.
Selenium: An antioxidant that protects the cells from damage by free radicals. It is also necessary for the health of the thyroid gland and the immune system.
Omega-3 fatty acids: It is necessary for the health of the skin, hair and cardiovascular system. They help moisturize the skin, reduce inflammation and improve its elasticity.
Silicon: It is necessary for the synthesis of collagen and elastin, which provide the strength and elasticity of the skin, hair and nails.

Reception of multivitamin complexes containing these vitamins and minerals can help maintain the health and beauty of the skin, hair and nails.

Chapter 3: Bad for women’s health: hormonal balance and reproductive function

3.1 phytoestrogens: support for hormonal balance during menopause

Phytoestrogens are natural compounds contained in plants that have a weak estrogen -like activity. They can contact estrogen receptors in the body and have a mild estrogen -like effect. Phytoestrogens can be useful for women during menopause, when the level of own estrogen decreases, which leads to the appearance of various symptoms, such as ejiumen, sweating, insomnia, irritability, dry skin and mucous membranes.

The most common sources of phytoestrogens:

Soy: Contains isoflavones, such as genestoin and Dizin, which are the most studied phytoestrogens.
Red Clover: Contains isoflavons that can help reduce the symptoms of menopause.
Flax-seed: Contains the Lignans, who are the predecessors of estrogens.
Hops: Contains 8-prenillingenin, which is one of the most powerful phytoestrogens.

Reception of dietary supplements with phytoestrogens can help:

Reduce symptoms of menopause: To alleviate the ebels, sweating, insomnia, irritability, dry skin and mucous membranes.
Support the health of bones: Increase bone density and reduce the risk of osteoporosis.
Support the health of the cardiovascular system: Reduce cholesterol and improve vascular elasticity.

However, it should be remembered that phytoestrogens are not a replacement for hormonal therapy and can only have a mild estrogen -like effect. Before taking dietary supplements with phytoestrogens, you need to consult a doctor.

3.2 Oil of the evening primrose (Evening Primrose Oil): relief of PMS symptoms

The oil primrose oil is vegetable oil obtained from the seeds of the plant of the evening. It is rich in gamma-linolenic acid (GLA), which is omega-6 fatty acid. GLA plays an important role in the regulation of hormonal balance and can help alleviate the symptoms of the premenstrual syndrome (PMS), such as chest pain, irritability, mood swings, bloating and headaches.

The dietary supplement with oil primrose can help:

Eliminate PMS symptoms: Reduce chest pain, irritability, mood swings, bloating and headaches.
Improve skin condition: Moisten the skin, reduce dryness and peeling, alleviate the symptoms of eczema and dermatitis.
Support the health of the cardiovascular system: Reduce cholesterol and improve vascular elasticity.

The recommended dosage of the oil primrose is from 1 to 3 grams per day. It is better to take Vespers’ primrose oil during meals.

3.3 folic acid (vitamin B9): Preparation for pregnancy and fetal health

Folic acid (vitamin B9) is a water -soluble B vitamin B, which plays an important role in the growth and development of cells, especially during pregnancy. Folic acid is necessary for the formation of DNA and RNA, as well as for the normal development of the fetal nervous tube. During pregnancy, deficiency of folic acid can lead to the development of serious defects in the nervous tube in a child, such as the crevice of the spine and anencephaly.

The intake of dietary supplements with folic acid is recommended for all women planning pregnancy, as well as pregnant women in the first trimester of pregnancy.

Taking folic acid can help:

Prevent the development of defects in the nervous tube in the fetus: Reduce the risk of developing cleft spine and anencephalus.
Support the normal development of the fetus: Provide the normal growth and development of all organs and systems of the fetus.
Reduce the risk of premature birth: Reduce the risk of premature birth and low weight at birth.

The recommended dosage of folic acid is 400 μg per day for women planning pregnancy, and 600 μg per day for pregnant women in the first trimester of pregnancy.

3.4 iodine: thyroid health and reproductive function

Iodine is a mineral that is necessary for the normal functioning of the thyroid gland. The thyroid gland produces hormones that regulate metabolism, growth and development. Iodine deficiency can lead to the development of various diseases of the thyroid gland, such as goiter, hypothyroidism and hyperthyroidism. Iodine deficiency can also negatively affect the reproductive function, causing infertility, miscarriages and premature birth.

The dietary supplement with iodine can help:

Support the health of the thyroid gland: Provide the normal functioning of the thyroid gland and prevent the development of thyroid diseases.
Support the reproductive function: Improve fertility, reduce the risk of miscarriages and premature birth.
Support the normal development of the fetus: Provide the normal growth and development of the brain and nervous system of the fetus.

The recommended dosage of iodine is 150 mcg per day for adult women and 250 mcg per day for pregnant and lactating women.

Chapter 4: Bades to maintain overall health and immunity

4.1 probiotics: intestinal health and immunity

Probiotics are living microorganisms, which, if you enter the body, have a positive effect on the health of the host. They improve the intestinal microflora, strengthen the immune system, improve digestion and absorption of nutrients.

The intestines plays an important role in the immune system. More than 70% of immune cells are in the intestines. Probiotics help to maintain a balance between useful and harmful bacteria in the intestines, which strengthens the immune system and protects the body from infections.

Reception of dietary supplements with probiotics can help:

Improve digestion: Reduce bloating, constipation, diarrhea and other symptoms of digestive disorders.
Strengthen the immune system: Reduce the risk of infectious diseases such as colds and flu.
Improve the absorption of nutrients: It is better to help the body to absorb vitamins and minerals from food.
Support skin health: Reduce the symptoms of eczema, dermatitis and other skin diseases.
Improve mood: Improve mood and reduce anxiety.

There are various types of probiotics, such as lactobacilli, bifidobacteria and bulardi suckers. Each type of probiotics has a different effect on the body. When choosing dietary supplements with probiotics, you should pay attention to:

Types of probiotics: Choose dietary supplements containing several types of probiotics.
Amount of probiotic: Choose dietary supplements containing at least 1 billion CO (colony -forming units) per portion.
Stability to gastric juice: Choose dietary supplements containing probiotics that are resistant to gastric juice so that they can reach the intestines in a living form.
The manufacturer: Choose dietary supplements from trusted and reliable manufacturers.

4.2 omega-3 fatty acids: heart, brain and skin health

Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the health of the heart, brain and skin. They have an anti -inflammatory effect, reduce cholesterol and improve vascular elasticity.

The most important omega-3 fatty acids:

Eicopentenic acid (EPA): It has an anti-inflammatory effect and supports the health of the cardiovascular system.
Dokosagexenoic acid (DHA): It is necessary for the health of the brain, vision and the nervous system.

Omega-3 fatty acids are found in fatty fish, such as salmon, tuna, mackerel and herring. They are also found in vegetable oils, such as linseed oil, chia oil and hemp oil.

The reception of dietary supplements with omega-3 fatty acids can help:

Support the health of the cardiovascular system: Reduce cholesterol levels, improve blood vessels and reduce the risk of cardiovascular disease.
Support brain health: Improve memory, attention and concentration, reduce the risk of depression and dementia.
Support skin health: Moisten the skin, reduce inflammation and improve its elasticity.
Alleviate the symptoms of arthritis: Reduce pain and inflammation in the joints.

The recommended dosage of omega-3 fatty acids is from 1 to 3 grams per day. It is better to take omega-3 fatty acids during food.

4.3 Vitamin D: bone health, immunity and mood

Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, the immune system and mood. It helps to absorb calcium, which is necessary to strengthen bones and teeth. Vitamin D also strengthens the immune system and protects the body from infections. Vitamin D deficiency can lead to the development of osteoporosis, rickets, depression and other diseases.

Vitamin D is produced in the skin under the influence of sunlight. However, in the winter season, when sunlight is not enough, and when using sunscreens, the production of vitamin D in the skin may be insufficient.

The intake of dietary supplements with vitamin D can help:

Strengthen the bones: Increase bone density and reduce the risk of osteoporosis.
Strengthen the immune system: Reduce the risk of infectious diseases such as colds and flu.
Improve mood: Reduce the risk of depression and improve mood.
Support muscle health: Improve muscle strength and coordination.

The recommended dosage of vitamin D is from 600 to 800 IU per day. In some cases, for example, with a pronounced deficiency of vitamin D, the doctor may prescribe a higher dosage.

4.4 Magnesium: support for the nervous system and muscle function

Magnesium is a mineral that is involved in more than 300 biochemical reactions in the body. It is necessary for the health of the nervous system, muscle function, heart rhythm and blood pressure. Magnesium also helps regulate blood sugar and strengthen bones. Magnesium deficiency can lead to the development of muscle seizures, headaches, fatigue, irritability and insomnia.

The reception of dietary supplements with magnesium can help:

Support the health of the nervous system: Reduce anxiety, irritability and insomnia.
Improve muscle function: Reduce the risk of muscle seizures and pain.
Support the health of the cardiovascular system: Reduce blood pressure and improve the heart rhythm.
Strengthen the bones: Increase bone density and reduce the risk of osteoporosis.
Regulate blood sugar levels: Improve insulin sensitivity and reduce the risk of type 2 diabetes.

There are various forms of magnesium, such as magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium citrate and magnesium glycinate are considered more easily digestible than magnesium oxide.

The recommended magnesium dosage is from 300 to 400 mg per day.

Chapter 5: Practical recommendations for the choice and use of dietary supplements

5.1 How to choose dietary supplements: quality and security criteria

The choice of high -quality and safe dietary supplements is a key factor to achieve the desired effect and avoid undesirable side effects. When choosing dietary supplements, you should pay attention to the following criteria:

Composition: Carefully study the composition of dietary supplements. Make sure that all active ingredients and their dosage are indicated. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
Manufacturer: Choose dietary supplements from trusted and reliable manufacturers who have a good reputation on the market. Find out how long the company has been working on the market, what quality standards it uses and what certificates it has.
Quality certificates: Make sure that dietary supplements have quality certificates confirming its safety and effectiveness. The availability of GMP (Good Manuapacturn Practice) certificates suggests that dietary supplement is produced in accordance with high quality standards.
Consumer reviews: Check out the reviews of other people who accepted this dietary supplement. Pay attention to reviews about the effectiveness of dietary supplements, side effects and quality of the product.
Dosage: Follow the dosage recommendations indicated on the package of dietary supplements. Do not exceed the recommended dosage, as this can lead to undesirable side effects.
Output form: Choose a dietary supplement release form that is most convenient for you. Bades are produced in various forms, such as capsules, tablets, powders, liquids and gels.
Best before date: Make sure that dietary supplements have not expired. Do not take dietary supplement with an expired shelf life.
Storage conditions: Follow the storage conditions indicated on the package of dietary supplements. Keep dietary supplement in dry, cool and protected place.

5.2 Consultation with a doctor: necessity and importance

Before taking any b

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