Vitamins and minerals for women’s health: which dietary supplements to choose

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Vitamins and minerals for women’s health: which dietary supplements to choose

Introduction to micronutrients and female body

Women’s health is a complex and multifaceted aspect, which is influenced by many factors, including genetics, lifestyle, diet and hormonal changes. In maintaining optimal health, micronutrients, namely vitamins and minerals, play a key role. These substances, although required in small quantities, are vital for the normal functioning of the body, from cellular metabolism to maintaining immunity and reproductive function. In the conditions of the modern rhythm of life, with its stress, not always balanced nutrition and environmental challenges, to provide the body with all the necessary micronutrients only from food only becomes difficult. That is why biologically active additives (dietary supplements) containing vitamins and minerals gain more and more popular among women who seek to support their health and well -being.

However, the choice of suitable dietary supplements is not an easy task. The market is saturated with various products, and it is important to understand which vitamins and minerals are most important for female health in different periods of life, in which forms they are better absorbed, and how to accept them correctly in order to get maximum benefit and avoid possible side effects. This article is designed to provide detailed and scientifically sound information about key vitamins and minerals for women’s health, help understand the variety of dietary supplements and make a conscious choice.

Vitamin D: solar vitamin for bones health and not only

Vitamin D, often called “solar vitamin”, plays a key role in the regulation of the exchange of calcium and phosphorus, which is necessary to maintain the health of bones and teeth. However, its effect on the body is much wider. Vitamin D is involved in the operation of the immune system, regulates cellular growth, supports muscle function and can affect the mood and cognitive functions.

  • The role of vitamin D in female health:

    • Bone health: Vitamin D helps to absorb calcium from food and its deposition in bone tissue, preventing the development of osteoporosis and osteopenia, especially relevant for women during menopause.
    • Immune system: Vitamin D modulates the immune response, reducing the risk of developing autoimmune diseases and increasing resistance to infections.
    • Reproductive function: Studies show that vitamin D can play a role in maintaining reproductive health, affecting the fertility and outcome of pregnancy.
    • Mood and cognitive functions: Vitamin D deficiency is associated with an increased risk of depression and worsening cognitive functions.
    • Cancer prevention: Some studies show that the adequate level of vitamin D can reduce the risk of developing certain types of cancer, including breast cancer and colon cancer.

  • Factors affecting the level of vitamin D:

    • Geographical position: In regions with a low level of solar radiation, the risk of vitamin D deficiency is increased.
    • Top of year: In the winter months, the synthesis of vitamin D in the skin decreases.
    • Age: With age, the ability of the skin to synthesize vitamin D decreases.
    • Skin color: Dark skin synthesizes vitamin D less effectively than light.
    • Obesity: Vitamin D dissolves in adipose tissue, which can reduce its level in the blood.
    • Insufficient stay in the sun: Work in the room, the use of sunscreen and wearing closed clothing prevent the synthesis of vitamin D in the skin.
    • Diseases: Some diseases, such as liver and kidney diseases, may disrupt vitamin D.’s metabolism.

  • Vitamin D forms in dietary supplements:

    • Vitamin D2 (ergocalciferol): Synthesized by plants and mushrooms. Less effective than vitamin D3.
    • Vitamin D3 (cholecalciferol): It is synthesized in the skin under the influence of sunlight and is found in animal products. More effective than vitamin D2.

  • Recommendations for taking vitamin D:

    • Determining the level of vitamin D in the blood: Before taking vitamin D, it is recommended to take a blood test to the level of 25-hydroxyvitamin D [25(OH)D] To determine an individual need.
    • Recommended daily dose: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). With vitamin D deficiency, the doctor may prescribe higher doses.
    • Safe upper boundary: The safe upper boundary of vitamin D consumption is 4000 IU per day.
    • Vitamin D intake with fats: Vitamin D is a fat -soluble vitamin, so it is recommended to take it during food containing fats to improve absorption.
    • Vitamin D level control in the blood: When taking high doses of vitamin D, it is necessary to regularly control the level of vitamin D in the blood in order to avoid an overdose.

  • Choosing a dietary supplement with vitamin D:

    • Preference of vitamin D3: Choose dietary supplements containing vitamin D3 (cholecalciferol), as it is more effective than vitamin D2.
    • Dosage check: Pay attention to the dosage of vitamin D in one portion and choose a dietary supplement corresponding to your needs.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial dyes, flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.
    • Consultation with a doctor: Before taking vitamin D, it is recommended to consult a doctor, especially in the presence of chronic diseases or taking other drugs.

B vitamins B: Energy, Nervous System and Beauty

B vitamins are a group of water -soluble vitamins that play an important role in energy metabolism, the work of the nervous system, bloodiness and maintaining the health of the skin, hair and nails. Each B vitamin performs its unique functions, but they all interact closely with each other.

  • The role of group B vitamins in female health:

    • Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, provides cell energy, supports the function of the nervous system.
    • Vitamin B2 (Riboflavin): Participates in energy metabolism, necessary for the health of the skin, mucous membranes and vision.
    • Vitamin B3 (Niacin): Participates in energy metabolism, reduces blood cholesterol, improves blood circulation.
    • Vitamin B5 (pantotenic acid): Participates in energy metabolism, necessary for the synthesis of hormones and antibodies, supports the health of the skin and hair.
    • Vitamin B6 (Pyridoxin): Participates in the exchange of amino acids, necessary for the synthesis of neurotransmitters, supports the immune system, and reduces PMS symptoms.
    • Vitamin B7 (Biotin): Participates in the metabolism of fats and carbohydrates, necessary for the health of the skin, hair and nails.
    • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, important for the growth and development of cells, especially important during pregnancy to prevent defects in the nervous tube in the fetus.
    • Vitamin B12 (cobalamin): It is necessary for hematopoiesis, the work of the nervous system and the synthesis of DNA.

  • Factors affecting the level of B vitamins B:

    • Unstable nutrition: Diets excluding certain groups of products can lead to a deficiency of B vitamins.
    • Diseases of the gastrointestinal tract: Disorders of the absorption of nutrients in the intestine can lead to a deficiency of vitamins of group B.
    • Taking some drugs: Some drugs, such as oral contraceptives and antibiotics, can reduce the level of group B vitamins in the body.
    • Alcohol: Excessive drinking of alcohol violates the absorption and metabolism of B vitamins of group B.
    • Vegetarianism and veganism: Vitamin B12 is found mainly in animal products, so vegetarians and vegans need to take it in the form of additives.
    • Age: With age, the assimilation of vitamin B12 worsens.

  • Forms of group B vitamins in dietary supplements:

    • Active forms: Some vitamins of group B, such as vitamin B6 and folic acid, exist in active forms that are better absorbed by the body. For example, pyridoxal-5-phosphate (P-5-P) is an active form of vitamin B6, and methylphulatory is an active form of folic acid.
    • Inactive forms: Inactive forms of B vitamins should be converted into active forms in the body, which can be difficult in some people.

  • Recommendations for receiving B vitamins B:

    • Complex of B vitamins B: It is better to take vitamins of group B in the form of a complex, as they work synergically.
    • Dosage: The dosage of B vitamins in the complex should comply with the recommended daily standards.
    • Reception during eating: B vitamins are water -soluble vitamins, so it is better to take them during food.
    • Consultation with a doctor: Before taking the complex of vitamins of group B, it is recommended to consult a doctor, especially in the presence of chronic diseases or taking other drugs.

  • Choosing a dietary supplement with vitamins of group b:

    • Active forms of vitamins: Choose dietary supplements containing active forms of group B vitamins, such as pyridoxal-5-phosphate (P-5-P) and methylphulatory.
    • The ratio of vitamins: Pay attention to the ratio of group B vitamins in the complex and choose a dietary supplement containing all the necessary vitamins in optimal dosages.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial dyes, flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

Vitamin C: Powerful antioxidant and immunity support

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that protects cells from damage to free radicals. It also plays an important role in maintaining the immune system, the synthesis of collagen, the absorption of iron and healing of the wounds.

  • The role of vitamin C in female health:

    • Antioxidant Protection: Vitamin C neutralizes free radicals, preventing cell damage and slowing down aging processes.
    • Immune system: Vitamin C stimulates the production of leukocytes, increases their activity and improves the function of the immune system.
    • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which provides the strength and elasticity of the skin, bones, joints and blood vessels.
    • Iron assimilation: Vitamin C improves the absorption of iron from plant products, preventing the development of iron deficiency anemia.
    • Wound healing: Vitamin C accelerates the healing of wounds and reduces the risk of infections.

  • Factors affecting the level of vitamin C:

    • Insufficient consumption of fruits and vegetables: Vitamin C is contained in large quantities in fruits and vegetables, so their insufficient consumption can lead to deficiency of vitamin C.
    • Smoking: Smoking reduces the level of vitamin C in the body.
    • Stress: Stress increases the body’s need for vitamin C.
    • Diseases: Some diseases, such as infections and inflammatory processes, can reduce vitamin C levels in the body.

  • Vitamin C forms in dietary supplements:

    • Ascorbic acid: The most common and affordable form of vitamin C.
    • Sodium Ascorbat: The softer form of vitamin C, which is better tolerated by people with a sensitive stomach.
    • Calcium ascorbate: Another soft form of vitamin C, which also contains calcium.
    • Liposomal vitamin C: Vitamin C, enclosed in liposomes, which improves its absorption.

  • Recommendations for taking vitamin C:

    • Recommended daily dose: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men.
    • The upper limit of consumption: The upper limit of vitamin C consumption is 2000 mg per day.
    • Meeting with food: Vitamin C is a water -soluble vitamin, so it can be taken at any time of the day, regardless of eating.
    • Dose separation: When taking high doses of vitamin C, it is recommended to divide the daily dose into several techniques for better absorption.

  • The choice of dietary supplement with vitamin C:

    • Vitamin’s shape: Choose the form of vitamin C, which is best tolerated by your body. If you have a sensitive stomach, choose sodium ascorbate or calcium ascorbate.
    • Dosage: Pay attention to the dosage of vitamin C in the same portion and choose a dietary supplement corresponding to your needs.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial dyes, flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

Iron: oxygen and energy for each cell

Iron is an important mineral necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to other organs and tissues. Iron also plays a role in energy metabolism, immune system and cognitive functions. Women are more susceptible to iron deficiency than men, due to menstrual blood loss and pregnancy.

  • The role of iron in female health:

    • Oxygen transfer: Iron is necessary for the formation of hemoglobin, which transfers oxygen from lungs to other organs and tissues.
    • Energy metabolism: Iron is involved in energy metabolism, helping cells produce energy.
    • Immune system: Iron is necessary for the normal functioning of the immune system.
    • Cognitive functions: Iron deficiency can lead to a deterioration in cognitive functions, such as memory and concentration.

  • Factors affecting the level of iron:

    • Menstrual blood loss: Menstrual blood loss is the main cause of iron deficiency in women.
    • Pregnancy: During pregnancy, the need for iron increases.
    • Unstable nutrition: Diets that exclude products rich in iron, such as red meat, poultry and fish, can lead to iron deficiency.
    • Diseases of the gastrointestinal tract: Violations of iron absorption in the intestines can lead to iron deficiency.
    • Bleeding: Chronic bleeding from the gastrointestinal tract or other organs can lead to iron deficiency.

  • Iron forms in dietary supplements:

    • Hem iron: Contained in animal products and is better absorbed by the body.
    • Neghemian iron: Contained in plant products and is worse absorbed by the body.
    • Iron sulfate: The most common and affordable form of iron, but can cause side effects, such as constipation and nausea.
    • Iron gluconate: The softer form of iron, which is better tolerated by people with a sensitive stomach.
    • Fumarat iron: Another soft form of iron, which is also well absorbed.
    • HELENT Iron: Iron associated with amino acids, which improves its absorption and reduces the risk of side effects.

  • Iron recommendations:

    • Determining the level of iron in the blood: Before starting iron, it is recommended to take a blood test to the level of iron, ferritin and transferrin to determine an individual need.
    • Recommended daily dose: The recommended daily dose of iron for women is 18 mg. During pregnancy, the need for iron increases to 27 mg.
    • Reception with vitamin C: Vitamin C improves the absorption of iron from plant products.
    • Avoid reception with calcium: Calcium can worsen the absorption of iron.
    • Reception on an empty stomach: Iron is better absorbed on an empty stomach, but if it causes side effects, it can be taken with food.

  • Choosing a dietary supplement with iron:

    • Iron shape: Choose the shape of iron, which is best tolerated by your body. If you have a sensitive stomach, choose iron gluconate, iron fumarat or chelast iron.
    • Dosage: Pay attention to the dosage of iron in one portion and choose a dietary supplement corresponding to your needs.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial dyes, flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

Calcium: strong bones and healthy nerves

Calcium is the most important mineral necessary to maintain the health of bones and teeth. He also plays a role in the work of muscles, nervous system, blood coagulation and regulation of blood pressure. Women especially need enough calcium during menopause, when the level of estrogen decreases, which increases the risk of osteoporosis.

  • The role of calcium in female health:

    • Health of bones and teeth: Calcium is the main building material for bones and teeth, ensuring their strength and health.
    • Muscle work: Calcium is necessary for muscle contraction, including the heart muscle.
    • Nervous system: Calcium plays a role in the transfer of nerve impulses.
    • Blood coagulation: Calcium is necessary for blood coagulation.
    • Regulation of blood pressure: Calcium helps regulate blood pressure.

  • Calcium factors affecting the level of calcium:

    • Insufficient calcium consumption: Diets that exclude products rich in calcium, such as dairy products, can lead to calcium deficiency.
    • Vitamin D deficiency: Vitamin D is necessary for the absorption of calcium from food.
    • Age: With age, the absorption of calcium worsens.
    • Menopause: A decrease in estrogen levels during menopause increases the risk of osteoporosis and calcium deficiency.
    • Some drugs: Some drugs, such as corticosteroids, can reduce calcium in the body.

  • Calcium forms in dietary supplements:

    • Calcium carbonate: The most common and affordable form of calcium, but requires the presence of acid in the stomach for assimilation.
    • Calcium citrate: It is better absorbed than calcium carbonate, especially in people with low acidity of the stomach.
    • Calcium gluconate: Another well -absorbed form of calcium.
    • Calcium lactate: A well -absorbed form of calcium, but contains lactose.
    • Microcrystalline hydroxyapatitis (MCHA): Contains calcium, phosphorus and other minerals necessary for bone health.

  • Recommendations for reception of calcium:

    • Recommended daily dose: The recommended daily dose of calcium for adults is 1000 mg. Women over 50 years old are recommended for 1200 mg of calcium per day.
    • Reception with vitamin D: Vitamin D is necessary for the absorption of calcium from food.
    • Dose separation: When taking high doses of calcium, it is recommended to divide the daily dose into several techniques for better absorption.
    • Meeting with food: Calcium carbonate is better absorbed when eating. Calcium citrate can be taken regardless of eating.

  • Choosing dietary supplement with calcium:

    • Calcium form: Choose the form of calcium, which is best absorbed by your body. If you have reduced acidity of the stomach, choose calcium citrate, calcium gluconate or calcium lactate.
    • Dosage: Pay attention to the dosage of calcium in one portion and choose a dietary supplement corresponding to your needs.
    • Checking for vitamin D: Some dietary supplements with calcium also contain vitamin D, which improves the absorption of calcium.
    • Checking for the presence of magnesium: Magnesium is also important for the health of bones and muscles. Some dietary supplements with calcium also contain magnesium.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial dyes, flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

Magnesium: calm, energy and healthy muscles

Magnesium is an important mineral involved in more than 300 biochemical reactions in the body. It is necessary for the work of muscles and the nervous system, maintaining normal heart rhythm, regulating blood sugar and maintaining bone health.

  • The role of magnesium in female health:

    • The work of muscles and nervous system: Magnesium is necessary for relaxing muscles and transmitting nerve impulses.
    • Normal heart rhythm: Magnesium helps to maintain a normal heart rhythm.
    • Regulation of blood sugar: Magnesium plays a role in the regulation of blood sugar.
    • Bone health: Magnesium is necessary for the health of bones.
    • Reducing symptoms of PMS: Magnesium can help reduce PMS symptoms, such as irritability, mood swings and bloating.
    • Improvement: Magnesium can help improve sleep.

  • Factors affecting the level of magnesium:

    • Insufficient magnesium consumption: Diets that exclude products rich in magnesium, such as nuts, seeds, green leafy vegetables and whole cereals, can lead to magnesium deficiency.
    • Stress: Stress increases the body’s need for magnesium.
    • Diseases of the gastrointestinal tract: Violations of magnesium absorption in the intestines can lead to magnesium deficiency.
    • Taking some drugs: Some drugs, such as diuretics, can reduce the level of magnesium in the body.

  • Forms of magnesium in dietary supplements:

    • Magnesium oxide: The most common and affordable form of magnesium, but is poorly absorbed by the body.
    • Magnesium citrate: It is better absorbed than magnesium oxide.
    • Magnesium glycinate: It is well absorbed and does not cause diarrhea.
    • Magnesium tronate: Easily penetrates through a hematoencephalic barrier and can improve cognitive functions.
    • Magnesium sulfate (English salt): Used for baths and compresses for muscle relaxation.

  • Magnesium reception recommendations:

    • Recommended daily dose: The recommended daily dose of magnesium for adults is 310-320 mg for women.
    • Meeting with food: Magnesium can be taken with food or regardless of eating.
    • Avoid reception with calcium: Calcium can worsen the absorption of magnesium.
    • Dose separation: When taking high doses of magnesium, it is recommended to divide the daily dose into several techniques for better absorption.

  • The choice of dietary supplement with magnesium:

    • Form of magnesium: Choose the form of magnesium, which is best absorbed by your body and does not cause side effects, such as diarrhea. Magnesium glycinate and magnesium tronate are good options.
    • Dosage: Pay attention to the dosage of magnesium in one portion and choose a dietary supplement corresponding to your needs.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial dyes, flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

Omega-3 fatty acids: health of the heart, brain and skin

Omega-3 fatty acids is a group of polyunsaturated fatty acids necessary for the health of the heart, brain, eye and skin. The most important omega-3 fatty acids are eicopascentaenoic acid (EPA) and dairyxaenoic acid (DHA), which are found in fatty fish, such as salmon, mackerel and sardines. Alpha-linolenic acid (ALA) is plant omega-3 fatty acid, which is found in linen seeds, walnuts and chia seeds, but it is less effective than EPA and DHA, since the body should convert it into these fatty acids, which occurs in a limited amount.

  • The role of omega-3 fatty acids in women’s health:

    • Heart of heart: Omega-3 fatty acids reduce the level of triglycerides in the blood, improve the function of blood vessels and reduce the risk of developing cardiovascular diseases.
    • Brain health: DHA is necessary for the development and functioning of the brain, especially important during pregnancy and breastfeeding. Omega-3 fatty acids can also improve cognitive functions and reduce the risk of depression.
    • Eye health: DHA is an important component of the retina and is necessary to maintain visual health.
    • Skin health: Omega-3 fatty acids can improve the condition of the skin, reduce inflammation and moisturize it.
    • Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the body.
    • Reducing symptoms of PMS: Omega-3 fatty acids can help reduce PMS symptoms, such as breast soreness, mood swings and bloating.

  • Factors affecting the level of omega-3 fatty acids:

    • Insufficient consumption of fat fish: Diets excluding fatty fish can lead to omega-3 fatty acid deficiency.
    • High consumption of omega-6 fatty acids: Omega-6 fatty acids compete with omega-3 fatty acids for enzymes necessary for their metabolism. High consumption of omega-6 fatty acids, which are found in vegetable oils, such as sunflower and corn oil, can reduce the level of omega-3 fatty acids in the body.

  • Forms of omega-3 fatty acids in dietary supplements:

    • Fish oil: The most common source of omega-3 fatty acids containing EPA and DHA.
    • Krishye fat: Contains EPA and DHA, as well as antioxidant Astaxantin. It is better absorbed than fish oil.
    • Algae oil: Vegetarian and vegan source EPA and DHA.
    • Linseed oil: Contains ALA, vegetable omega-3 fatty acid.

  • Recommendations for taking omega-3 fatty acids:

    • Recommended daily dose: The recommended daily dose of omega-3 fatty acids is 250-500 mg EPA and DHA.
    • Meeting with food: Omega-3 fatty acids are better absorbed when eating.
    • Choosing a quality product: Choose dietary supplements from reliable manufacturers who conduct quality control of their products and guarantee the absence of mercury and other pollutants.
    • Storage: Store omega-3 fatty acids in the refrigerator to prevent oxidation.

  • The choice of dietary supplement with omega-3 fatty acids:

    • EPA and DHA content: Pay attention to the content of EPA and DHA in one portion and choose a dietary supplement corresponding to your needs.
    • Omega-3 form of fatty acids: Choose the form of omega-3 fatty acids, which is suitable for you and does not cause side effects, such as a fish flavor. Krilevic fat and algae oil are good options.
    • Checking for additives: Check the composition of the dietary supplement for unwanted additives, such as artificial flavors and preservatives.
    • The choice of a reliable manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.

Iodine: healthy thyroid gland and metabolism

Iodine is an important mineral necessary for the synthesis of thyroid hormones that regulate metabolism, growth and development. Iodine deficiency can lead to hypothyroidism, a state in which the thyroid gland does not produce enough hormones. Women are more susceptible to thyroid diseases than men.

  • The role of iodine in female health:

    • Synthesis of thyroid hormones: Iodine is necessary for the synthesis of thyroid hormones, thyroxine (T4) and triiodothyronine (T3).
    • Metabolism: The hormones of the thyroid gland regulate metabolism, affecting the speed of burning calories, energy level and body temperature.
    • Growth and development: The thyroid hormones are necessary for normal growth and development, especially important during pregnancy for the development of the brain of the fetus.
    • Reproductive function: Thyroid hormones play a role in the regulation of the menstrual cycle and reproductive function.

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