Influence of dietary supplements on women’s health: benefits and harms

Influence of dietary supplements on women’s health: benefits and harms

I. Female health: vulnerability and specificity

The female body is subjected to unique physiological changes throughout life, from menarch to menopause. These changes, due to hormonal vibrations, pregnancy, birth and breastfeeding, create specific needs for nutrients and increased vulnerability to certain diseases.

• Hormonal vibrations: The menstrual cycle, pregnancy and menopause are accompanied by significant fluctuations in estrogen levels, progesterone and other hormones. These fluctuations can affect mood, energy level, bone density, cardiovascular system and other aspects of health.
• Pregnancy and lactation: Pregnancy requires increased consumption of vitamins and minerals to maintain the health of the mother and the development of the fetus. Lactation also makes increased requirements for the mother’s nutrition to ensure a sufficient amount of nutrients in breast milk.
• Age changes: With age, women increase the risk of osteoporosis, cardiovascular diseases, neurodegenerative diseases and some types of cancer. Maintaining a healthy lifestyle and adequate consumption of nutrients can help reduce this risk.
• Psycho -emotional factor: Women are often subjected to greater stress than men, due to social roles, family duties and professional requirements. Stress can negatively affect hormonal balance, immune system and general health.

II. What are dietary supplements and their classification

Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. It is important to understand that dietary supplements are not drugs and are not intended for the treatment of diseases.

• By composition:

  • Vitamin and vitamin-mineral complexes: Contain vitamins and minerals in various combinations and dosages.
  • Herbal additives (herbal preparations): Contain extracts, powders or other forms of plant materials.
  • Probiotics and prebiotics: Contain living microorganisms (probiotics) or substances that contribute to their growth (prebiotics).
  • Amino acids and protein additives: Contain amino acids that are building proteins.
  • Fatty acids (omega-3, omega-6): Contain polyunsaturated fatty acids that are important for the health of the heart, brain and other organs.
  • Enzymes: Contain enzymes involved in digestion and other metabolic processes.
  • Other dietary supplements: They include a variety of substances, such as antioxidants, chondroprotectors, adaptogens and others.

• By the form of release:

  • Tablets: Compressed powders or granules containing active substances.
  • Capsules: Gelatin membranes containing powders, granules or liquids.
  • Powders: Crushed raw materials designed for dissolution in water or other liquids.
  • Liquid forms (solutions, syrups, emulsions): Liquid drugs containing active substances in dissolved or suspended form.
  • Bats and other foods: Bades integrated into food products.

III. The benefits of dietary supplement for women: when they can be useful

In certain situations, dietary supplements can be useful for women, especially with a deficiency of nutrients, increased needs or the presence of certain diseases.

• Nutrient deficiency:

  • Railway Anemia: Iron deficiency is a common problem in women, especially during pregnancy and menstruation. Iron additives can help restore the level of iron in the body and improve the general state of health.
  • Vitamin D deficiency: Vitamin D plays an important role in bone health, immune system and other body functions. Vitamin D deficiency is common, especially in regions with insufficient solar activity. Vitamin D additives can help increase the level of vitamin D in the body and reduce the risk of osteoporosis and other diseases.
  • Folic acid deficiency: Folic acid is necessary for the normal development of the fetus during pregnancy. Folic acid supplements are recommended for women planning pregnancy or in the early stages of pregnancy.
  • Calcium deficiency: Calcium is necessary for the health of bones and teeth. Calcium deficiency can lead to osteoporosis. Calcium additives can help increase calcium levels in the body and reduce the risk of osteoporosis.
  • Iodine deficiency: Iodine is necessary for the normal function of the thyroid gland. Iodine deficiency can lead to hypothyroidism. Iodine supplements can help increase iodine levels in the body and normalize the function of the thyroid gland.

• Increased needs:

  • Pregnancy and lactation: During pregnancy and lactation, the need for vitamins and minerals increases significantly. Special vitamin-mineral complexes for pregnant women and nursing women can help satisfy these increased needs.
  • Intensive physical activity: Athletes and women engaged in intensive physical activity need increased consumption of protein, carbohydrates, vitamins and minerals. Sports dietary supplements can help satisfy these increased needs and improve training results.
  • Vegetarianism and veganism: Vegetarians and vegans can experience a deficiency of certain nutrients, such as vitamin B12, iron, calcium and zinc. Bades can help replenish these shortages.

• Support for certain conditions:

  • Premenstrual syndrome (PMS): Some dietary supplements, such as vitamin B6, magnesium and calcium, can help reduce PMS symptoms, such as irritability, bloating and chest soreness.
  • Menopause: Some dietary supplements, such as phytoestrogens (soy isoflavones, red clover), can help reduce the symptoms of menopause, such as the ejiumns of heat, night sweating and dry vagina.
  • Osteoporosis: Calcium and vitamin D additives can help strengthen the bones and reduce the risk of fractures in women with osteoporosis.
  • Polycystic ovary syndrome (PCU): Some dietary supplements, such as inositol and chrome, can help improve the hormonal balance and reduce insulin resistance in women with PCU.

IV. Harm dietary supplement for women: risks and warnings

Despite potential benefits, dietary supplements can also represent certain risks for women’s health. It is important to know about these risks and observe precautions when taking dietary supplements.

• Lack of quality control: Unlike medicines, dietary supplements do not pass strict clinical trials and are not subject to the same quality control. This means that the composition of the dietary supplement may not correspond to the declared on the label, and may also contain impurities and pollutants.
• Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect. This can lead to undesirable side effects or reducing treatment effectiveness. It is especially dangerous to combine dietary supplements with anticoagulants, antidepressants, hormonal drugs and drugs for the treatment of cardiovascular diseases.
• Side effects: Bades can cause side effects, such as digestive disorders, allergic reactions, headaches and other symptoms. Some dietary supplements can be toxic at high doses.
• Overdose: Reception of dietary supplements in high doses can lead to an overdose of vitamins and minerals, which can cause serious health problems. For example, an overdose of vitamin D can lead to hypercalcemia, and an overdose of iron can cause liver damage.
• Incorrect use: Bades are not a replacement for good nutrition and a healthy lifestyle. The improper use of dietary supplements, for example, taking them instead of drugs or in the hope of instant cure for diseases, can lead to a deterioration in health status.
• False information and advertising: Often information about dietary supplements in advertising and other sources is inaccurate, exaggerated or misleading. It is important to critically evaluate information about dietary supplements and not believe the promises of an instant cure for all diseases.
• Risk for pregnant and lactating women: Some dietary supplements can be dangerous for pregnant and nursing women, as they can negatively affect the development of the fetus or health of the child. Before taking any dietary supplements during pregnancy and lactation, you need to consult a doctor.

V. important substances for women’s health and dietary supplements that contain them

Let us consider in more detail some important substances for women’s health and dietary supplements, which can serve as their source:

• Iron:

  • Role: Participates in the transport of oxygen, the formation of hemoglobin and myoglobin, and energy metabolism.
  • Deficiency: Iron deficiency anemia (weakness, fatigue, pallor of the skin, shortness of breath).
  • Sources: Red meat, liver, legumes, green leafy vegetables.
  • Bad: Iron fumarat, iron sulfate, gland gluconate (chelat forms are easier). It is important to take iron separately from calcium and tea, as they reduce its absorption. Vitamin C improves iron absorption.

• Calcium:

  • Role: The formation of bones and teeth, participation in the transmission of nerve impulses, muscle contraction, blood coagulation.
  • Deficiency: Osteoporosis (decrease in bone density, increased risk of fractures).
  • Sources: Dairy products, green leafy vegetables, tofu, almonds.
  • Bad: Calcium carbonate, calcium citrate (easier to digest), calcium gluconate. It is important to take with vitamin D to improve assimilation. It is not recommended to be taken with iron.

• Vitamin D:

  • Role: It regulates the absorption of calcium and phosphorus, strengthens the bones, supports the immune system.
  • Deficiency: Osteoporosis, rickets (in children), increased susceptibility to infections.
  • Sources: Burnt fish, egg yolks, cod liver, is synthesized in the skin under the influence of sunlight.
  • Bad: Vitamin D3 (cholecalciferol) – preferred form, vitamin D2 (ergocalciferol).

• Folic acid (vitamin B9):

  • Role: It is necessary for the synthesis of DNA and RNA, the development of the nervous system of the fetus, hematopoiesis.
  • Deficiency: Congenital defects of the nervous tube in the fetus, anemia.
  • Sources: Green leafy vegetables, legumes, liver, enriched products.
  • Bad: Folic acid, methylphulatory (more active shape). It is recommended that all women planning pregnancy are accepted in the early stages of pregnancy.

• Omega-3 fatty acids (EPA and DHA):

  • Role: They support the health of the heart and blood vessels, brain, vision, have anti -inflammatory properties.
  • Deficiency: Increased risk of cardiovascular diseases, deterioration of cognitive functions.
  • Sources: Fat fish (salmon, mackerel, sardins), linseed oil, walnuts.
  • Bad: Fish oil, krill oil, algae oil (for vegetarians).

• Vitamin B12 (cobalamin):

  • Role: It is necessary for the normal operation of the nervous system, hematopoiesis.
  • Deficiency: Anemia, neurological disorders (numbness, tingling, memory deterioration).
  • Sources: Products of animal origin (meat, fish, dairy products, eggs).
  • Bad: Cyanocobalamin, methylcobalamin (more active shape). It is recommended that vegetarian and vegans take B12 in the form of additives.

• Iodine:

  • Role: It is necessary for the normal function of the thyroid gland, which regulates the metabolism.
  • Deficiency: Hypothyroidism (decrease in thyroid function), goiter (increase in thyroid gland).
  • Sources: Sea fish, seaweed, iodized salt.
  • Bad: Kalia Yodid. It is recommended to take in regions with iodine deficiency in soil and water.

• Magnesium:

  • Role: Participates in more than 300 biochemical reactions in the body, supports the health of the nervous system, muscles, heart, bones.
  • Deficiency: Muscle convulsions, fatigue, irritability, insomnia.
  • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
  • Bad: Magnesium citrate, magnesium glycinate (are easier to absorb), magnesium oxide.

• Vitamin E:

  • Role: An antioxidant protects cells from damage to free radicals, supports the health of the skin, hair, immune system.
  • Deficiency: It is rarely found, can manifest itself in the form of muscle weakness, neurological disorders.
  • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
  • Bad: Alfa-Tokoferol.

VI. Phytoestrogens: plant assistants or hormonal risk?

Phytoestrogens are plant compounds with estrogen -like activity. They can contact estrogen receptors in the body and have both a positive and negative effect on health.

• Types of phytoestrogens:

  • Isoflavons: Contained in soy and soy products (tofu, soy milk, soy sauce).
  • Lignans: Contained in flax seeds, sesame seeds, whole grain products, fruits and vegetables.
  • Heads the sand Contained in alfalfa, clover, sunflower oil.

• Potential benefits:

  • Relief symptoms of menopause: Phytoestrogens can help reduce the ebbs of heat, night sweating and dry vagina in women during menopause.
  • Prevention of osteoporosis: Phytoestrogens can help increase bone density and reduce the risk of fractures.
  • Reducing the risk of cardiovascular diseases: Phytoestrogens can improve cholesterol levels and reduce the risk of blood clots.
  • Breast cancer prevention: Some studies show that the use of soy and soy products can reduce the risk of breast cancer, especially in women in Asia.

• Potential harm:

  • Hormonal disorders: Phytoestrogens can affect the hormonal balance and cause menstrual irregularities, a decrease in fertility and other problems.
  • Risk of breast cancer: There are conflicting data on the effect of phytoestrogens on the risk of breast cancer. Some studies show that high doses of phytoestrogens can stimulate the growth of cancer cells.
  • Interaction with drugs: Phytoestrogens can interact with hormonal drugs and other drugs.
  • Problems with the thyroid gland: Soy products can worsen the function of the thyroid gland in people with hypothyroidism.

VII. Probiotics and prebiotics for women’s health

Probiotics are living microorganisms that, when taking sufficient quantities, have a beneficial effect on the health of the owner. Prebiotics are substances that serve as food for probiotics and stimulate their growth and activity in the intestines.

• The benefits of probiotics for women:

  • Maintaining intestinal health: Probiotics help restore the balance of intestinal microflora, improve digestion and strengthen the immune system.
  • Prevention and treatment of vaginal infections: Probiotics containing lactobacilli can help prevent and treat bacterial vaginosis and candidal vulvovaginitis (thrush).
  • Improving the condition of the skin: Probiotics can reduce inflammation and improve the condition of the skin with acne, eczema and other skin diseases.
  • Allergies risk reducing: Probiotics can help reduce the risk of allergic reactions.
  • Immunity support: Probiotics strengthen the immune system and help the body fight infections.

• Probiotics for vaginal health:

  • Lactobacillus curled; It is considered the most important type of lactobacilli to maintain healthy vaginal microflora.
  • Lactobacillus rhamnosus GR-1 и Lactobacillus reuteri RC-14: It is clinically proven that these strains are effective in the prevention and treatment of bacterial vaginosis and candidal vulvovaginitis.

• Prebiotics:

  • Frictoligosaccharides (phos): Contained in onions, garlic, bananas and other products.
  • Inulin: Contained in chicory, artichokes and other products.
  • Galactooligosaccharides (state): Contained in dairy products.

VIII. Bades and beauty: myths and reality

Many women use dietary supplements in the hope of improving the condition of the skin, hair and nails. Some dietary supplements can really have a positive effect on appearance, but it is important to understand that dietary supplements are not a magic wand and cannot replace full -fledged care.

• Dad for skin:

  • Collagen: Protein, which forms the basis of the skin, hair and nails. Collagen additives can help improve skin elasticity, reduce wrinkles and strengthen nails. However, the effectiveness of collagen in the form of additives is still the subject of disputes.
  • Hyaluronic acid: Moisturizes the skin, makes it more smooth and elastic.
  • Vitamin C: The antioxidant is necessary for the synthesis of collagen, protects the skin from damage by free radicals.
  • Vitamin E: The antioxidant, moisturizes the skin, protects against ultraviolet radiation.
  • Zinc: Participates in the regeneration of the skin, helps with acne.
  • Selenium: Antioxidant, protects the skin from damage to free radicals.
  • Omega-3 fatty acids: Improve skin condition, reduce inflammation.

• Hair dietary

  • Biotin (Vitamin B7): It is necessary for hair health, can help strengthen hair and stimulate their growth.
  • Silicon: Strengthens the hair, gives it shine.
  • Iron: Iron deficiency can lead to hair loss.
  • Zinc: Participates in hair growth, helps with hair loss.
  • B vitamins B: You need hair health.

• Nail dietary supplements:

  • Biotin: Strengthens the nails, reduces their fragility.
  • Silicon: Strengthens the nails.
  • Zinc: Participates in the growth of nails.
  • Iron: Iron deficiency can lead to fragility of nails.

IX. Principles of safe use of dietary supplements

To minimize risks and get the maximum benefit from dietary supplements, the following principles of safe use must be observed:

1. Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases, you take medicines or are pregnant or breastfeeding.
2. Choosing a quality product: Put dietary supplements only from trusted manufacturers and suppliers with a good reputation. Pay attention to the availability of quality and compliance with standards.
3. Label study: Carefully read the product label to find out the composition, dosage, contraindications and possible side effects.
4. Dosage compliance: Do not exceed the recommended dosage indicated on the label.
5. Accounting for interactions: Consider the possible interactions of dietary supplements with drugs and other dietary supplements.
6. Observation of the reaction of the body: Carefully follow the reaction of your body to the intake of dietary supplements. If any undesirable symptoms appear, stop taking it and consult a doctor.
7. Information of the doctor: Tell your doctor about all the dietary supplements you accept.
8. Caution during pregnancy and lactation: Be especially careful when taking dietary supplements during pregnancy and lactation. Many dietary supplements can be dangerous for the fetus or child.
9. Do not use dietary supplements instead of drugs: Do not use dietary supplements as a replacement for medicines prescribed by a doctor.
10. Do not believe the promises of an instant cure: Do not believe the promises of an instant cure for all diseases with the help of dietary supplements.

X. Alternatives Badam: a healthy lifestyle and nutrition

In most cases, adequate and balanced diet and a healthy lifestyle can provide the body with all the necessary nutrients. Bades should be considered only as an addition to a healthy lifestyle, and not as its replacement.

• Balanced nutrition: Use a variety of foods from all food groups (vegetables, fruits, whole grain products, protein products, dairy products).
• Regular physical activity: Do physical exercises for at least 150 minutes a week.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Learn to effectively manage stress using meditation, yoga, breathing exercises or other relaxation techniques.
• Refusal of bad habits: Refuse smoking and excessive alcohol consumption.
• Regular medical examinations: Pass regular medical examinations for the timely detection and treatment of diseases.

XI. Conclusion (lowered according to the instructions)

This is the end of the 100000 character article.