Natural dietary supplements for women’s health

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Natural dietary supplements for women’s health: complex guide

I. Hormonal balance and natural support

Female hormonal background is a complex and dynamic system that affects many aspects of health, from reproductive function and mood to bone density and metabolism. Hormonal vibrations, especially during the menstrual cycle, pregnancy, after childbirth and during menopause, can cause various uncomfortable symptoms and increase the risk of developing certain diseases. Natural dietary supplements can play an important role in maintaining hormonal balance and relieve these symptoms, but it is important to remember that they are not a replacement of traditional medical care and should be used with caution and under the supervision of a doctor.

A. Plants supporting hormonal balance

  1. Holy Vitex (agnus Castus): Vitex is a sacred, also known as an Abraham tree, is traditionally used to treat premenstrual syndrome (PMS) and other hormonal disorders. Its mechanism of action is the effect on the pituitary gland, which leads to a decrease in prolactin levels and normalization of the ratio of estrogen and progesterone.

    • Advantages:

      • Relief of PMS symptoms: Reduces irritability, mood swings, bloating, chest sensitivity and headaches associated with PMS.
      • Menstrual cycle regulation: It helps to restore the regularity of the menstrual cycle in women with irregular menstruation.
      • Treatment of premenstrual dysphoria (PMD): It can help relieve more serious emotional and mental symptoms of PMD.
      • Farm support: Due to the normalization of prolactin levels, Vitex can improve fertility in women with an increased level of this hormone.

    • Dosage: It is usually recommended to take 20-40 mg of standardized vitex extract per day.

    • Cautions: Vitex can interact with some drugs, including hormonal contraceptives and antipsychotic. It is not recommended to be taken during pregnancy and breastfeeding. Side effects are possible, such as headaches, nausea and skin rash.

  2. BLOPOGOGON BOLACE (Black COHOSH): Clopogon is a cystic is a plant traditionally used by indigenous Americans to treat female diseases. It is often used to alleviate the symptoms of menopause, such as tides, night sweating and mood swings.

    • Advantages:

      • Reducing the tides and night sweating: A blying clopon is considered an effective tool for reducing the frequency and intensity of the treats and night sweating associated with menopause.
      • Improving mood and sleep: It can help improve the mood and quality of sleep in women during menopause.
      • Reducing vaginal dryness: Some studies show that a boo -shaped clopon can help reduce vaginal dryness.

    • Dosage: It is usually recommended to take 40-80 mg of standardized cystogon extract per day.

    • Cautions: The bugpogon of the cystic -shaped can interact with some drugs, including hormonal contraceptives and tamoxifen. It is not recommended to be taken in the presence of liver diseases. Side effects are possible, such as stomach disorder, headaches and dizziness.

  3. Diagil medicinal (Dong quai): Diagil medicinal, also known as “female ginseng”, is grass traditionally used in Chinese medicine for the treatment of various female diseases, including menstrual cycle disorders, PMS and symptoms of menopause.

    • Advantages:

      • Menstrual cycle regulation: Diagil medicinal can help restore the regularity of the menstrual cycle and alleviate the symptoms of dysmenorrhea (painful menstruation).
      • Relief of PMS symptoms: It can help reduce PMS symptoms, such as abdominal pain, headaches and mood swings.
      • Improving blood circulation: Diagil drugs can help improve blood circulation, which can be useful in anemia and other conditions associated with circulatory disorders.

    • Dosage: The dosage of the drug diagil varies depending on the shape and concentration of the product. It is recommended to start with a low dose and gradually increase it under the supervision of a doctor.

    • Cautions: Diagil medicinal can interact with some drugs, including anticoagulants and antiplatelets. It is not recommended to be taken during pregnancy and breastfeeding. Side effects are possible, such as increased sensitivity to sunlight, bleeding and stomach disorder.

  4. Wild Yams: The wild YAMS contains diosgenin, which is a plant steroid similar to progesterone. Although diosgenin cannot be directly transformed into progesterone in the human body, some believe that the wild iams can stimulate the production of progesterone.

    • Advantages:

      • Relief of PMS symptoms: It can help reduce PMS symptoms, such as bloating, mood swings and chest sensitivity.
      • Farm support: Some women use wild iams to support fertility, although scientific evidence is not enough.
      • Reducing symptoms of menopause: It can help reduce the symptoms of menopause, such as tides and night sweating.

    • Dosage: The dosage of the wild yams varies depending on the shape and concentration of the product. It is recommended to start with a low dose and gradually increase it under the supervision of a doctor.

    • Cautions: The wild iams can interact with some drugs, including hormonal contraceptives. It is not recommended to be taken during pregnancy and breastfeeding. Side effects are possible, such as stomach and nausea.

B. Nutrients necessary for hormonal health

  1. Magnesium: Magnesium plays an important role in many processes in the body, including hormone regulation, the function of the nervous system and the level of energy. Magnesium deficiency can aggravate the symptoms of PMS and menopause.

    • Advantages:

      • Relief of PMS symptoms: Magnesium can help reduce PMS symptoms, such as irritability, mood swings, bloating and headaches.
      • Improving mood and sleep: Magnesium can help improve the mood and quality of sleep.
      • Reduce risk of osteoporosis: Magnesium plays an important role in maintaining bone health and can help reduce the risk of osteoporosis.

    • Dosage: The recommended daily dose of magnesium for women is 310-320 mg. Magnesium can be obtained from food, such as green leafy vegetables, nuts and seeds, or in the form of an additive.

    • Cautions: High doses of magnesium can cause stomach disorder and diarrhea.

  2. Vitamin D: Vitamin D plays an important role in mastering calcium, maintaining bone health and immune function. He can also affect the hormonal balance.

    • Advantages:

      • Bones’ health support: Vitamin D is necessary for the absorption of calcium and maintaining bone health, which is especially important for women during menopause.
      • Improving mood: Some studies show that vitamin D can help improve mood and reduce the risk of depression.
      • Support for immune function: Vitamin D plays an important role in maintaining the immune function.

    • Dosage: The recommended daily dose of vitamin D for adults is 600 IU. Vitamin D can be obtained from sunlight, food, such as oily fish and eggs, or in the form of an additive.

    • Cautions: High doses of vitamin D can be toxic.

  3. B vitamins B: B vitamins play an important role in the metabolism of energy, the function of the nervous system and the formation of red blood cells. They can also affect the hormonal balance.

    • Advantages:

      • Improving mood and decreasing stress: B vitamins, especially B6 and B12, can help improve mood and reduce stress.
      • Nervous system support: B vitamins are necessary for the normal function of the nervous system.
      • Reducing the risk of cardiovascular diseases: B vitamins, especially folic acid, can help reduce the risk of cardiovascular diseases.

    • Dosage: The recommended daily dose of B vitamins varies depending on the specific vitamin. B vitamins can be obtained from foods such as meat, fish, eggs, dairy products, whole grain products and legumes, or in the form of an additive.

    • Cautions: High doses of some vitamins of group B can cause side effects.

II. Health of the genitourinary system and natural support

The health of the genitourinary system plays an important role in the overall well -being of a woman. Urinary tract infections (IMP), vaginal infections and other problems of the genitourinary system can cause discomfort and influence the quality of life. Natural dietary supplements can help prevent and alleviate the symptoms of these problems, but it is important to remember the need to consult a doctor for diagnosis and treatment.

A. Prevention and treatment of urinary tract infections (IMP)

  1. Cranberry: Cranberries contain compounds called pro -Aantocyanidines that can help prevent bacteria to attach to the walls of the bladder, thereby reducing the risk of imp.

    • Advantages:

      • Prevention of IMP: Cranberries can help prevent recurrent imp.
      • Relief of the symptoms of IMP: Cranberries can help alleviate the symptoms of the IMP, such as burning during urination and frequent urination.

    • Dosage: Cranberry dosage varies depending on the shape of the product. It is usually recommended to take 500-1000 mg of cranberries per day or drink 200-300 ml of cranberry juice without sugar.

    • Cautions: Cranberries can interact with some drugs, including warfarin. The use of a large amount of cranberry juice can cause stomach disorder.

  2. D-mannose: D-mannose is a simple sugar that can also help prevent bacteria to attach to the walls of the bladder.

    • Advantages:

      • Prevention of IMP: D-mannose can be effective for preventing recurrent imp.
      • Relief of the symptoms of IMP: D-mannose can help alleviate the symptoms of the IMP, such as burning during urination and frequent urination.

    • Dosage: It is usually recommended to take 1-2 grams of D-mannose per day for the prevention of IMP or 2-3 grams per day for the treatment of imp.

    • Cautions: D-mannose is usually well tolerated, but in some cases it can cause stomach disorder.

B. maintaining the health of vaginal microflora

  1. Probiotics: Probiotics are living microorganisms that can bring health benefits, improving the balance of intestinal microflora. They can also help maintain the health of vaginal microflora, preventing the development of vaginal infections.

    • Advantages:

      • Prevention of vaginal infections: Probiotics can help prevent the development of vaginal infections, such as bacterial vaginosis and candidiasis (thrush).
      • Improving digestion: Probiotics can help improve digestion and reduce bloating.
      • Support for immune function: Probiotics play an important role in maintaining the immune function.

    • Dosage: The dosage of probiotics varies depending on the strain and the concentration of the product. It is recommended to choose probiotics containing Lactobacillus strains, which have proven their effectiveness in maintaining the health of vaginal microflora.

    • Cautions: In rare cases, probiotics can cause stomach disorder.

  2. Tea tree oil: Tea tree oil has antiseptic and antifungal properties that can help fight vaginal infections.

    • Advantages:

      • Treatment of vaginal infections: Tea tree oil can help alleviate the symptoms of vaginal infections, such as bacterial vaginosis and candidiasis.

    • Dosage: Tea tree oil must be diluted before use. A few drops of tea tree oil can be added to the bath or used to prepare a vaginal shower. It is not recommended to use tea tree oil undiluted on mucous membranes.

    • Cautions: Tea tree oil can cause skin irritation in some people. It is not recommended to be used during pregnancy and breastfeeding.

III. The beauty and health of the skin, hair and nails

The beauty and health of the skin, hair and nails are closely related to the general state of health. Natural dietary supplements can help improve the condition of the skin, hair and nails, providing the body with the necessary nutrients.

A. Nutrients for healthy skin

  1. Collagen: Collagen is a protein that is the main building material of the skin, hair and nails. With age, the production of collagen decreases, which leads to wrinkles, dry skin and fragility of hair and nails.

    • Advantages:

      • Improving skin elasticity: Collagen can help improve skin elasticity and reduce wrinkles.
      • Moisturization of the skin: Collagen can help moisturize the skin and make it more smooth.
      • Strengthening hair and nails: Collagen can help strengthen hair and nails and prevent their brittleness.

    • Dosage: It is usually recommended to take 5-10 grams of collagen per day.

    • Cautions: In rare cases, collagen can cause stomach disorder.

  2. Hyaluronic acid: Hyaluronic acid is a substance that is naturally contained in the skin and helps to retain moisture. With age, the level of hyaluronic acid in the skin decreases, which leads to dryness and the appearance of wrinkles.

    • Advantages:

      • Moisturization of the skin: Hyaluronic acid can help moisturize the skin and make it more smooth.
      • Reducing wrinkles: Hyaluronic acid can help reduce the appearance of wrinkles.

    • Dosage: It is usually recommended to take 100-200 mg of hyaluronic acid per day.

    • Cautions: Hyaluronic acid is usually well tolerated, but in rare cases, allergic reactions can cause.

  3. Vitamin C: Vitamin C is a powerful antioxidant that helps protect the skin from damage to free radicals. It is also necessary for the production of collagen.

    • Advantages:

      • Free radical protection: Vitamin C helps to protect the skin from damage by free radicals, which can cause premature aging.
      • Collagen production stimulation: Vitamin C is necessary for the production of collagen, which makes the skin elastic and elastic.
      • Lighting leather: Vitamin C can help lighten the skin and reduce pigmentation.

    • Dosage: The recommended daily dose of vitamin C for women is 75 mg. Vitamin C can be obtained from food, such as citrus fruits, berries and vegetables, or in the form of an additive.

    • Cautions: High doses of vitamin C can cause stomach disorder.

B. Nutrients for healthy hair and nails

  1. Biotin: Biotin is a vitamin of group B, which is necessary for the growth and health of hair and nails. Biotin deficiency can lead to hair loss and fragility of nails.

    • Advantages:

      • Strengthening hair and nails: Biotin can help strengthen hair and nails and prevent their fragility.
      • Hair growth stimulation: Biotin can help stimulate hair growth.

    • Dosage: It is usually recommended to take 2.5-5 mg of biotin per day.

    • Cautions: High doses of biotin can affect the results of some laboratory tests.

  2. Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair and nails. Zinc deficiency can lead to hair loss, fragility of nails and skin problems.

    • Advantages:

      • Strengthening hair and nails: Zinc can help strengthen hair and nails.
      • Support for immune function: Zinc plays an important role in maintaining immune function.
      • Improving the condition of the skin: Zinc can help improve skin condition and reduce inflammation.

    • Dosage: The recommended daily zinc dose for women is 8 mg. Zinc can be obtained from foods such as meat, seafood, nuts and seeds, or in the form of an additive.

    • Cautions: High doses of zinc can cause stomach disorder and reduce copper absorption.

  3. Iron: Iron is necessary for the formation of red blood cells, which tolerate oxygen to all tissues of the body, including hair and nails. Iron deficiency can lead to anemia, which can cause hair loss and fragility of nails.

    • Advantages:

      • Prevention of hair loss: Iron can help prevent hair loss associated with iron deficiency.
      • Strengthening nails: Iron can help strengthen the nails.
      • Improving energy level: Iron can help improve energy level and reduce fatigue.

    • Dosage: The recommended daily dose of iron for women is 18 mg. Iron can be obtained from foods such as meat, fish, poultry, legumes and green leafy vegetables, or in the form of an additive.

    • Cautions: High doses of iron can cause stomach and constipation. Iron can interact with some drugs.

IV. Health of bones and joints

Women are more at risk of developing osteoporosis than men, especially after menopause, when estrogen levels decrease. Natural dietary supplements can help support the health of bones and joints, providing the body with the necessary nutrients and helping to prevent the development of osteoporosis and other diseases of bones and joints.

A. Nutrients for bone health

  1. Calcium: Calcium is the main building material of the bones and is necessary to maintain their strength.

    • Advantages:

      • Prevention of osteoporosis: Calcium helps prevent osteoporosis, a condition in which the bones become fragile and more prone to fractures.
      • Maintaining tooth health: Calcium is also necessary to maintain tooth health.

    • Dosage: The recommended daily dose of calcium for women is 1000-1200 mg. Calcium can be obtained from food, such as dairy products, green leafy vegetables, nuts and seeds, or in the form of an additive.

    • Cautions: High doses of calcium can cause constipation and increase the risk of kidney stones.

  2. Vitamin K2: Vitamin K2 plays an important role in the transfer of calcium from the blood to the bone. It also helps to prevent calcium deposition in soft tissues, such as arteries.

    • Advantages:

      • Strengthening bones: Vitamin K2 helps strengthen the bones and prevent osteoporosis.
      • Maintaining health of the cardiovascular system: Vitamin K2 helps prevent calcium deposition in arteries, which can reduce the risk of cardiovascular diseases.

    • Dosage: The recommended daily dose of vitamin K2 is 90-120 μg. Vitamin K2 can be obtained from foods such as fermented products (for example, NATTO), meat and dairy products from animals feeding on grass, or in the form of an additive.

    • Cautions: Vitamin K2 can interact with some drugs, including anticoagulants.

B. Nutrients for joint health

  1. Glucosamine and chondroitin: Glucosamine and chondroitin are substances that are naturally contained in cartilage, tissues that cover the ends of the bones in the joints. They help maintain the health of the cartilage and reduce pain and inflammation in the joints.

    • Advantages:

      • Relief of pain and inflammation in the joints: Glucosamine and chondroitin can help relieve pain and inflammation in the joints associated with osteoarthritis.
      • Slow down the progression of osteoarthritis: Some studies show that glucosamine and chondroitin can help slow down the progression of osteoarthritis.

    • Dosage: It is usually recommended to take 100 mg of glucoseam and 1200 mg of chondroitin per day.

    • Cautions: Glucosamine can interact with some drugs, including warfarin. Side effects are possible, such as stomach disorder.

  2. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties that can help reduce pain and joint inflammation.

    • Advantages:

      • Relief of pain and inflammation in the joints: Omega-3 fatty acids can help alleviate pain and joint inflammation associated with osteoarthritis and rheumatoid arthritis.
      • Maintaining heart health: Omega-3 fatty acids are also useful for maintaining heart health.

    • Dosage: It is recommended to take 1-2 grams of omega-3 fatty acids per day. Omega-3 fatty acids can be obtained from food, such as fatty fish (for example, salmon, tuna, sardines), linen seed and walnuts, or in the form of an additive.

    • Cautions: High doses of omega-3 fatty acids can increase the risk of bleeding.

V. Conclusion: The importance of consulting a doctor and an individual approach

It is important to understand that natural dietary supplements are not a replacement for traditional medical care. Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications. The doctor will be able to evaluate your state of health, determine the need to take dietary supplements and choose the most suitable products and dosage. An individual approach is a key factor for achieving maximum benefits and minimizing risks. Do not self -medicate and trust your health to professionals.

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