Vitamins and dietary supplements for the beauty and health of women

Vitamins and dietary supplements for the beauty and health of women: a guide to optimal well -being

I. Hormonal balance and reproductive health:

• Vitamin D3: He plays a key role in the regulation of the hormonal system, especially in the synthesis of estrogen and progesterone. Vitamin D3 deficiency is associated with disorders of the menstrual cycle, PMS, polycystic ovary syndrome (SPKU) and a decrease in fertility. The optimal level of vitamin D3 is necessary for the health of bones and immune function, which also indirectly affects reproductive health. The recommended dose varies depending on the initial level, but usually is 2000-5000 IU per day. Before the intake, it is necessary to take a blood test to level 25 (OH) d.

• B vitamins B (B6, B9, B12): A complex of group B vitamins is necessary for the synthesis of neurotransmitters that affect mood and emotional state during the menstrual cycle. Vitamin B6 (pyridoxine) can help reduce the symptoms of PMS, such as irritability, bloating and chest soreness. Folic acid (vitamin B9) is extremely important for planning pregnancy and normal development of the fetus. Vitamin B12 (cobalamin) is necessary for the formation of red blood cells and maintaining the health of the nervous system. B12 deficiency can lead to fatigue, weakness and anemia, which negatively affects general well -being.

• Magnesium: A mineral that plays an important role in more than 300 enzymatic reactions in the body. Magnesium helps regulate blood sugar, blood pressure and muscle function. He can also relieve PMS symptoms, such as headaches, convulsions and mood swings. Magnesium promotes muscle relaxation and a decrease in stress levels, which positively affects the hormonal balance. The recommended dose of magnesium is 200-400 mg per day.

• Zinc: It is necessary for the health of the reproductive system, immune function and wound healing. Zinc plays an important role in the synthesis of hormones, including estrogens and progesterone. Zinc deficiency can lead to menstrual cycle disorders, a decrease in libido and skin problems. Zinc is also important for maintaining hair and nail health. The recommended zinc dose is 8-11 mg per day.

• Omega-3 fatty acids: Essential fatty acids that need to be obtained from food or additives, since the body cannot synthesize them independently. Omega-3 fatty acids have anti-inflammatory properties and can help reduce the symptoms of PMS and endometriosis. They are also important for the health of the heart, brain and skin. The recommended dose of omega-3 fatty acids (EPA and DHA) is 1-2 grams per day.

• Inositol: A vitamin -like substance that plays an important role in insulin resistance and hormonal balance. Inositol, especially myo-foreign, is often used to treat PCO, as it can improve insulin sensitivity, reduce androgen levels and normalize the menstrual cycle. The recommended dose of myo-foreigner is 2-4 grams per day.

• Plant adaptogens (Ashvaganda, Rodiola Pink, Maka Peruvian): Adaptogens help the body adapt to stress and maintain hormonal balance. Ashvagand can reduce the level of cortisol (stress hormone) and improve mood. Rhodiola pink increases resistance to physical and mental stress. Peruvian poppy can improve libido, energy and mood. It is important to consult a doctor before taking adaptogens, as they can interact with some drugs.

• Holy Vitex (Chasteberry): A plant supplement, which is traditionally used to treat PMS and other hormonal disorders. The sacred vitex can help regulate the level of prolactin, hormone, which can affect the menstrual cycle and fertility. It can also reduce PMS symptoms, such as breast soreness, irritability and headaches. It is important to consult a doctor before taking the sacred vitex, since he can interact with some drugs.

II. Beauty of skin, hair and nails:

• Collagen: Protein, which is the main building material of the skin, hair, nails and joints. With age, the production of collagen decreases, which leads to wrinkles, the loss of elasticity of the skin and weakness of hair and nails. Reception of additives with collagen can help improve the condition of the skin, reduce wrinkles, increase the elasticity and elasticity of the skin, strengthen hair and nails. There are various types of collagen, each of which has its own advantages. Hydrolyzed collagen is the most easily digestible. The recommended dose of collagen is 5-10 grams per day.

• Vitamin C: A powerful antioxidant that is necessary for the synthesis of collagen. Vitamin C protects the skin from damage caused by free radicals, and helps to clarify age spots. It also strengthens the immune system and promotes the healing of wounds. The recommended dose of vitamin C is 75-90 mg per day.

• Vitamin E: Another powerful antioxidant that protects the skin from damage caused by ultraviolet radiation and free radicals. Vitamin E moisturizes the skin, reduces inflammation and promotes wound healing. It is also important for the health of hair and nails. The recommended dose of vitamin E is 15 mg per day.

• Biotin (Vitamin B7): It is important for the health of hair, skin and nails. Biotin deficiency can lead to hair loss, fragility of nails and dry skin. Reception of additives with biotin can help strengthen hair and nails, improve skin condition and accelerate hair growth. The recommended dose of biotin is 30-100 mcg per day.

• Hyaluronic acid: A substance that is naturally contained in the skin and has the ability to hold water. Hyaluronic acid moisturizes the skin, gives it elasticity and elasticity, reduces the depth of wrinkles. Reception of additives with hyaluronic acid can help improve the condition of the skin and make it younger and radiant. The recommended dose of hyaluronic acid is 120-240 mg per day.

• Silicon: A mineral that is important for the health of the skin, hair and nails. Silicon contributes to the synthesis of collagen and elastin, which makes the skin more elastic and elastic. It also strengthens hair and nails and promotes their growth. The recommended dose of silicon is 10-40 mg per day.

• Selenium: An antioxidant that protects the cells from damage caused by free radicals. Selenium is important for the health of the skin, hair and nails. Selena deficiency can lead to hair loss, fragility of nails and dry skin. The recommended dose of selenium is 55 μg per day.

• Sea collagen: Collagen obtained from sea springs, such as fish and seaweed. It contains peptides of type I collagen, which are easily absorbed by the body. Sea collagen can help improve the condition of the skin, reduce the depth of wrinkles, increase the elasticity and elasticity of the skin, strengthen hair and nails.

• Alpha-lipoic acid (ALA): A powerful antioxidant that protects the cells from damage caused by free radicals. ALA can also help improve the condition of the skin, reduce the depth of wrinkles and lighten pigment spots. It also has anti -inflammatory properties and can help reduce the redness and irritation of the skin. The recommended ALA dose is 300-600 mg per day.

• Coenzim Q10 (COQ10): An antioxidant that is important for the production of energy in cells. COQ10 also protects cells from damage caused by free radicals. It can help improve the condition of the skin, reduce the depth of wrinkles and increase the elasticity of the skin. With age, the COQ10 level in the body decreases, so taking additives with COQ10 can be useful for maintaining skin health. The recommended dose of COQ10 is 30-200 mg per day.

III. Immunity support:

• Vitamin C: In addition to its role in the synthesis of collagen, vitamin C is a powerful antioxidant that strengthens the immune system and protects the body from infections. Vitamin C stimulates the production of white blood cells that fight infections, and increases their activity. It also helps to reduce the duration and severity of colds. The recommended dose of vitamin C is 75-90 mg per day, but during illness it can be increased to 1000 mg per day.

• Vitamin D3: Plays an important role in the regulation of the immune system. Vitamin D3 deficiency is associated with an increased risk of developing infectious diseases, autoimmune diseases and allergies. Vitamin D3 helps activate immune cells that fight infections. The optimal level of vitamin D3 is necessary to maintain a healthy immune function. The recommended dose varies depending on the initial level, but usually is 2000-5000 IU per day.

• Zinc: It is necessary for the normal functioning of the immune system. Zinc is involved in the development and activation of immune cells, such as T cells and B cells. Zinc deficiency can lead to a weakening of immunity and increased susceptibility to infections. Zinc also has antiviral properties. The recommended zinc dose is 8-11 mg per day.

• Probiotics: Living microorganisms that benefit health, especially the health of the intestine. Probiotics help maintain the balance of intestinal microflora, which is important for the immune function. The intestines are an important part of the immune system, since it contains most of the body’s immune cells. Probiotics can help strengthen the immune system, reduce the risk of infectious diseases and improve digestion. It is important to choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium.

• SOUTINATEA: A plant supplement, which is traditionally used to strengthen the immune system and combat infections. Echinacea stimulates the production of immune cells and increases their activity. It also has antiviral and anti -inflammatory properties. Echinacea can be used for the prevention and treatment of colds.

• Elder (Elderberry): Berries rich in antioxidants that have antiviral and anti -inflammatory properties. Buzina extract can help reduce the duration and severity of colds and influenza. Buzina also strengthens the immune system and protects the body from infections.

• Garlic: It has antibacterial, antiviral and antifungal properties. Garlic contains allicin, a compound that has a powerful antimicrobial effect. Garlic can help strengthen the immune system, protect the body from infections and reduce the risk of chronic diseases.

• Ginger: It has anti -inflammatory and antioxidant properties. Ginger can help strengthen the immune system, reduce inflammation and relieve symptoms of colds. Ginger also has a warming effect and can help improve blood circulation.

IV. Health of bones and joints:

• Vitamin D3: It is necessary for the assimilation of calcium, which is the main building material of the bones. Vitamin D3 deficiency can lead to osteoporosis, a disease that is characterized by a decrease in bone density and an increased risk of fractures. The optimal level of vitamin D3 is necessary to maintain healthy and strong bones. The recommended dose varies depending on the initial level, but usually is 2000-5000 IU per day.

• Calcium: The main building material of bones and teeth. Calcium also plays an important role in muscle function, nervous transmission and blood coagulation. Women need to receive a sufficient amount of calcium, especially during pregnancy, breastfeeding and after menopause. The recommended dose of calcium is 1000-1200 mg per day. It is important to take calcium with vitamin D3 to improve its absorption.

• Vitamin K2: It is important for the health of bones, as it helps to direct calcium into the bones and prevents its deposition in soft tissues, such as arteries. Vitamin K2 also helps to strengthen bones and reduce the risk of fractures. The recommended dose of vitamin K2 is 90-120 μg per day.

• Magnesium: It is necessary for the health of bones and joints. Magnesium is involved in the formation of bone tissue and helps maintain its strength. It also promotes muscle relaxation and a decrease in stress levels, which positively affects the health of bones and joints. The recommended dose of magnesium is 310-320 mg per day.

• Glucosamine and chondroitin: Substances that are construction blocks of cartilage. Glucosamine and chondroitin help restore damaged cartilage and reduce inflammation in the joints. They can also relieve pain and improve joint mobility. Glucosamine and chondroitin are often used to treat osteoarthritis.

• Collagen: In addition to its role in the health of the skin, hair and nails, collagen is also important for joint health. Collagen is the main component of cartilage. Reception of additives with collagen can help strengthen the joints, reduce pain and improve their mobility.

• Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce pain and inflammation in the joints. Omega-3 fatty acids can also help protect cartilage from damage.

• Curcumin: The active ingredient of turmeric, which has powerful anti -inflammatory and antioxidant properties. Kurkumin can help reduce pain and inflammation in the joints, as well as improve their mobility. It is important to choose additives with turmeric that contain pipin, as it improves the absorption of curcumin.

V. Energy and weight management:

• B vitamins B: A complex of vitamins of group B is necessary for the production of energy in cells. B vitamins are involved in the metabolism of carbohydrates, proteins and fats, turning them into energy. B vitamins deficiency can lead to fatigue, weakness and a decrease in concentration.

• Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to anemia, which is characterized by fatigue, weakness, dizziness and shortness of breath. Women need to get enough iron, especially during menstruation, pregnancy and breastfeeding.

• Magnesium: Plays an important role in the production of energy in cells. Magnesium also helps to relax muscle and reduce stress, which can help improve sleep and increase energy level.

• Coenzim Q10 (COQ10): It is necessary for the production of energy in cells. With age, the COQ10 level in the body decreases, which can lead to fatigue and a decrease in energy. Reception of additives with COQ10 can help increase energy level and improve overall well -being.

• L-Carnitin: An amino acid that helps to transport fatty acids to mitochondria, where they are burned for energy. L-carnitine can help improve endurance, reduce fatigue and promote fat burning.

• Green tea: Contains caffeine and antioxidants that can help increase energy level, improve concentration and promote fat burning.

• Chromium: A mineral that plays an important role in the regulation of blood sugar. Chrome can help reduce craving for sweet and carbohydrates, as well as improve insulin sensitivity.

• Conjugated linoleic acid (CLA): Fatal acid, which can help reduce the fat mass and increase muscle mass. Cla also has anti -inflammatory properties.

VI. Special needs for different age periods:

• Adolescence: During this period, B vitamins, iron, calcium and vitamin D are especially important for normal growth and development.

• Reproductive age: Folic acid, iron, omega-3 fatty acids and vitamin D are necessary to maintain reproductive health and prepare for pregnancy.

• Pregnancy and breastfeeding: Folic acid, iron, calcium, vitamin D, omega-3 fatty acids and choline are critical for the health of the mother and child.

• Menopause period: Calcium, vitamin D, vitamin K2, magnesium and phytoestrogens (for example, soy isoflavones) can help alleviate the symptoms of menopause and support bone health.

• Elderly age: Vitamin D, vitamin B12, calcium, magnesium and omega-3 fatty acids are important for maintaining the health of bones, muscles, nervous system and immunity.

VII. How to choose and take vitamins and dietary supplements correctly:

• Consultation with a doctor: Before taking any vitamins and dietary supplements, it is necessary to consult a doctor in order to determine individual needs and exclude possible contraindications and interactions with medicines.

• The choice of quality products: Choose vitamins and dietary supplements from reliable manufacturers who have a good reputation and test their products for quality and safety.

• Pay attention to the composition: Carefully read the composition of the product and pay attention to the presence of artificial dyes, flavors, preservatives and other undesirable ingredients.

• Follow the recommended dosage: Do not exceed the recommended dosage indicated on the packaging.

• Take vitamins and dietary supplements with food: Many vitamins and dietary supplements are better absorbed if you take them with food.

• Be patient: The results from taking vitamins and dietary supplements may not be immediately noticeable. To achieve the optimal effect, it is necessary to take them regularly for several weeks or months.

VIII. Possible risks and side effects:

• Overdose: Acceptance of too large doses of vitamins and dietary supplements can lead to undesirable side effects.

• Interaction with drugs: Some vitamins and dietary supplements can interact with medicines, reducing their effectiveness or increasing side effects.

• Allergic reactions: Some people can be allergic to certain vitamins and dietary supplements.

• Individual intolerance: Some people may experience discomfort in the stomach or other side effects of taking certain vitamins and dietary supplements.

IX. Sources of obtaining vitamins and minerals:

• Food: Balanced diet, rich in fruits, vegetables, whole cereals, low -fat meat and fish, is the best way to get the necessary vitamins and minerals.

• Sunlight: Staying in the sun promotes the synthesis of vitamin D in the skin.

• Enriched products: Some products, such as milk and cereals, are enriched with vitamins and minerals.

• Vitamin and mineral complexes: Complexes containing several vitamins and minerals can be useful for replenishing the nutrient deficiency.

• Individual additives: If necessary, you can take separate vitamins and minerals in the form of additives.

X. Actual research and new trends:

• The study of the influence of intestinal microbioma on the absorption of vitamins and minerals.

• Development of personalized vitamin complexes based on genetic testing.

• The study of the effectiveness of new forms of vitamins and minerals with improved bioavailability.

• The use of nanotechnologies to create vitamin additives with controlled release.

XI. Important reservations:

The information presented in this article is exclusively informational in nature and is not a replacement for consultation with a qualified medical specialist. Always consult your doctor or other qualified medical worker on any issues regarding your health or treatment. Do not neglect professional medical consultation and do not postpone the appeal for medical help because of something that you read in this article. Self -medication can be dangerous for your health.