15 Supplements Every Woman Should Take, Say Doctors

In modern life, one thing is clear: We could all use more support. And we don’t just mean from your girlfriends.

According to a meta-analysis of studies done by Oregon State University, three-quarters of Americans aren’t eating the daily recommended amount of fruit, and 80 percent don’t have enough vegetables. That means we’re not getting enough essential vitamins from our food.

In addition to adding healthier foods to your shopping list, nutritional supplements can help fill in the gaps. We asked the experts which ones every woman should add to her daily routine. Read on, and to ensure your health and the health of others, don’t miss these Signs Your Illness is Actually Coronavirus in Disguise.

Everyone should take a high-quality daily multivitamin, says Joanna Foley, RD, a registered dietitian in San Diego, California. “It should contain a variety of B vitamins, calcium, Vitamin K, A, D, and E, as well as magnesium, zinc and folate. Iron should also be present for women specifically.”

The Rx: When purchasing any vitamin or supplement, buy from a source that sells medical grade products to assure they’re pure, safe and don’t contain any fillers, says Yeral Patel, MD, a board-certified physician in anti-aging regenerative and family medicine in Newport Beach, California. She likes the brands Designs for Health, Metagenics, Integrative Therapeutics and Thorne.

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Nearly everyone is deficient in the “sunshine vitamin,” so nicknamed because our bodies produce it naturally when skin is exposed to the sun. It is believed to guard against several types of cancer and is essential for overall health. “Vitamin D plays a crucial role in the body’s immunity, bone health — it helps absorb calcium for bone strength — cancer prevention, blood sugar regulation and decreasing insulin sensitivity,” says Patel.

The Rx: “Vitamin D isn’t available from many food sources,” says Amy Gorin, MS, RDN, a registered dietitian nutritionist in New York City. “So a supplement can be a good idea if you aren’t getting daily time in the sun or eating food sources such as salmon, tuna, and milk and orange juice fortified with vitamin D.”

The RDA (recommended daily allowance) for Vitamin D is 600 IU for adults up to age 70 and 800 IU for adults over 70. Some experts consider that low and suggest it should be raised to at least 1,000 IU per day. According to the National Institutes of Health (NIH), the upper limit is 4,000 IU daily.

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It’s not the miracle cure-all it was touted as for much of the twentieth century, but Vitamin C is essential for immune system support and collagen production — some studies suggest it could reduce the appearance of wrinkles.

The Rx: The recommended daily allowance of Vitamin C is 75 mg for adult women who aren’t pregnant or breastfeeding. According to the NIH, the upper limit is 2,000 mg.

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The eight B vitamins are crucial to the production of energy and red blood cells. A 2016 review of studies said they’re “absolutely essential for every aspect of brain function.” And they have a number of full-body benefits. “Vitamins B6 and B12 help keep homocysteine levels low, which helps to reduce a woman’s risk of heart disease, stroke, and blood clots,” says Anthony Kouri, MD, an orthopedic surgeon at the University of Toledo Medical Center. “Biotin, or B7, is a B vitamin that helps keep hair healthy.”

The Rx: Look for a high-quality B-Complex formulation. “B vitamins are especially important in the elderly, because age makes it difficult for the gut to absorb B12,” notes Kouri. “In addition, women who exercise regularly require a higher level of B vitamins.”

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“Most women are low in total body iron stores,” says Arielle Levitan, MD, an internal medicine physician in Chicago and co-founder of Vous Vitamin.”They lose iron throughout their lives from periods, pregnancies and nursing and often don’t consume significant iron in their diets. They benefit from supplements to help prevent low energy, brain fog, thinning hair and brittle nails that all result from lack of iron.”

The Rx: According to the NIH, the adequate daily intake of iron for women up to age 50 is 18 mg. After age 50, it is 8 mg. The tolerable upper intake is 45 mg.

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“If there is one mineral almost everyone needs, it is magnesium,” says Heidi Moretti, MS, RD, a registered dietitian in Missoula, Montana, who has worked in hospitals for two decades. “Some research suggests that 70 percent of Americans fall short. This may lead to digestive issues, poor sleep, mood swings, and increased risk of heart disease.”

“Low levels of magnesium have been linked to many different conditions, including muscle cramps, restlessness and insomnia,” says Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University. “Both men and women are at risk for magnesium deficiency. Supplementing can help to reduce symptoms or prevent them.”

The Rx: The recommended daily allowance for magnesium increases slightly for adults over 30: 420mg per day for men, and 320mg for women. The NIH says the upper tolerable limit of magnesium is 350mg daily (that applies to a magnesium supplement, not amounts of the mineral naturally found in food).

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“If you don’t eat fermented foods like sauerkraut, kimchi, kombucha, and apple cider vinegar regularly — and most people aren’t — you may benefit from a probiotic,” says Moretti. “Probiotics are the new frontier for many conditions, including irritable bowel, which is most common in women. They also may help improve mood, heart health, bone health, and more.” Plus, according to MD Anderson Cancer Center, early research indicates that probiotics’ anti-inflammatory effects could inhibit the growth of breast cancer cells.

The Rx: Choose a brand of probiotic with varying strains to start. “Probiotics are beneficial to both women and men of all ages for maintaining a healthy microbiome and immune function,” says Lawrence Hoberman, MD, a board-certified gastroenterologist in San Antonio, Texas. “Probiotic supplementation can be especially helpful during menopause when estrogen production slows, and the subsequent depletion of lactobacilli creates a vaginal pH environment that is more vulnerable to pathogens.”

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“Iodine is important for men and extra-important for women,” says Moretti. “Breast tissue is high in iodine, which helps to protect it from free-radical damage.”

The Rx: The RDA for iodine is 150 mcg, and the upper limit is 1,100 mcg. “Although iodine is good to get in your supplement, make sure to take a low dose and check with your doctor before adding a bunch into your diet,” advises Moretti. “High doses without supervision can trigger hyperthyroidism in some people.”

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CoQ10 (Conenzyme Q10) is a powerful antioxidant generated by the body to keep cells healthy and functioning properly. Levels decline as we age, and CoQ10 deficiency has been associated with a number of diseases. A 2018 meta-analysis of studies found that taking CoQ10 may improve heart function and improve symptoms of neurodegenerative diseases.

The Rx: There is no established daily dose of CoQ10, so talk to your doctor.

Courtesy of Vital Proteins x Poosh

“Over time, our bodies’ natural ability to produce collagen wears down, so it’s a good idea to consider a supplement,” says Avena. “Collagen supplements can bring relief from pain by combating aging tissue and arthritis, aiding normal repair of ligaments, tendons, joints and bones while improving connective tissue. It can also help improve skin elasticity, which can delay the appearance of wrinkles.”

The Rx: Add collagen supplements to a daily smoothie or mix them with water. “Further Food makes a flavorless collagen supplement powder, as well as a chocolate one,” says Avena.

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“Omega 3’s are anti-inflammatory and help with chronic pain, heart health and brain health,” says Patel. “They also promote beautiful skin and aid in hormone balance for both men and women.”

The Rx: “It’s great to eat at least two 3.5-ounce servings of cooked fatty fish each week to get your fill of the omega-3s EPA and DHA for heart-health benefits,” says Gorin. “You can also take a daily supplement of 250 milligrams or more of EPA and DHA. Research shows that more than 1 gram daily provides brain-helping benefits. If you are vegetarian, you can look for an algae-based omega-3 supplement.”

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“If you’re not regularly eating dairy, you may need a calcium supplement,” says Gorin. “Calcium helps keep bones strong—and not getting enough puts you at risk for osteopenia, a condition that may increase your risk of osteoporosis.”

The Rx: The recommended daily amount of calcium is 1,000 mg for adults up to age 50. That increases to 1,200 mg for adult women from age 51 to 70, and both sexes after age 71. The upper daily limit for adults 50 and younger is 2,500 mg; for adults over 51, it’s 2,000 mg.

“If you’re taking supplements, you should divide your daily dose into two, because this will help with absorption,” says Gorin. “If you’re taking calcium carbonate, this is better absorbed when you take it with food. Calcium citrate, on the other hand, can be taken with or without food.”

“Most women shy away from zinc-rich foods. This is a problem, because zinc plays a role in mood, bone health, immunity, and more,” says Moretti.

The Rx: Adult women are advised to get 8 mg a day. The NIH says the upper tolerable limit is 40 mg daily, although that doesn’t apply to people who are taking zinc under a doctor’s care. “Zinc is much better absorbed from animal sources,” says Moretti. “Be careful when supplementing zinc: a little goes a long way. Large doses over time can deplete copper if you aren’t taking it correctly.”

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“Getting enough fiber is important for everyone,” says Amanda Kostro Miller, RD, LDN, a registered dietitian and advisor to Smart Healthy Living. “Fiber helps to keep things moving, can help you lower cholesterol, and may also help you control your blood sugar if you have diabetes.” A fiber-rich diet may also lower your risk of colon cancer.

The Rx: Women should aim to get 25 grams of fiber per day, says Miller.

RELATED: Most COVID Patients Did This Before Getting Sick

“Vitamin K2 is the nutrient that is least known with a huge benefit for both heart and bone health, yet almost no one gets enough,” says Moretti.

The Rx: According to the National Institutes of Health, the adequate intake (AI) of Vitamin K is 90 mcg daily for women, and an upper limit has not been established because of a low chance of toxicity. “Vitamin K2 is also found specifically in fermented foods, especially natto,” says Moretti. “If you are on warfarin [a blood thinner], make sure to check with your doctor before taking vitamin K2.” For more ways to be happier and healthier, don’t miss these Worst Things For Your Health—According to Doctors.

Supplements, Vitamin C, Vitamin D, Folate, and More

It’s a message you’ve probably heard before: Keep yourself healthy with the right mix of vitamins. But which ones, you wonder, and should I pop pills or get the nutrients through the food I eat?

The best thing to do is to keep up a balanced diet. But supplements can be a good way to fill in the gaps when they happen.

Antioxidants

This group includes vitamin A — retinol, beta carotene, and carotenoids –, vitamin C, and vitamin E. They appear to play a role in protecting you from tiny particles your body makes, called free radicals, that can tear cells apart.

Antioxidants may lower the risk of some health problems and slow aging. Some researchers also think they help boost the immune system, your body’s defense against germs.

Antioxidants include:

Beta-carotene. Your body changes it to vitamin A, a nutrient that helps eyesight, soft tissue, and skin. You’ll find it in apricots, cantaloupe, carrots, guava, kale, papaya, peaches, pumpkins, red peppers, spinach, and tomatoes.

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Vitamin C. You may also hear it called ascorbic acid. It aids in healing wounds and helps your body make red blood cells. It also boosts levels of the brain chemical called norepinephrine, which makes you feel more alert and amps up your concentration.

Studies show that when you’re under a lot of stress, or as you get older, your levels of ascorbic acid go down. You can get vitamin C from broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes.

Vitamin E. It’s also known as tocopherol and includes related compounds called tocotrienols. Your body needs it to keep cells healthy. It may slow signs of aging, too. But you raise your risk of bleeding if you take too much of it every day. You can get this nutrient in foods like corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

B Vitamins

There are a few types of these nutrients, and they’re all good for your body. But three of them — vitamins B6, B12, and folic acid — are especially important.

Vitamin B6 is also known as pyridoxine. You need it to keep your brain working well and to help your body change food into energy, which is called metabolism. It can be toxic if you get too much of it at once, so your best bet is to eat foods that have this nutrient in it. Try fish, potatoes, chickpeas, avocadoes, bananas, beans, cereal, meats, oatmeal, and poultry.

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Vitamin B12 is also important for metabolism, and it helps your body make red blood cells. You can get it from cheese, eggs, fish, meat, milk, and yogurt. Older adults, people with anemia, vegans, and vegetarians should work with a doctor to make sure they get enough of it.

Folate (folic acid). It helps build a healthy brain and spinal cord. It also makes DNA and RNA, the building blocks of cells, and prevents the changes in DNA that can lead to cancer. Adults and children need it to build normal red blood cells and prevent anemia. But it’s especially important for pregnant women because it helps prevent birth defects like spina bifida.

Foods high in folate include spinach and leafy greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, chickpeas, black beans, kidney beans, eggs, and liver.

Vitamin D

It may be called a vitamin, but it actually works as a hormone. It helps to move calcium and phosphorus — important minerals for keeping bones strong — into your bloodstream. When your body doesn’t have enough vitamin D, it will take calcium and phosphorus from your bones. Over time, this makes them thin and leads to conditions like osteoporosis, which puts you at risk for fractures.

You can get vitamin D if you eat eggs and fish, especially salmon, mackerel, and sardines. Many middle-aged and older adults, though, might need to get what they need from “fortified” foods, which have the nutrient added by the manufacturer, or from supplements.

Vitamin K

It plays an important role in keeping bones strong and helping blood clot for older people. The best food sources include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Foods vs. Supplements: Which Is Better?

Most dietitians say it’s better to get key vitamins from foods without relying on supplements. But talk to your doctor to see what’s right for you. Follow their directions so you don’t take more than you should.

The Best Supplements for Women According to Experts

As women, we tend to be more aware of the need to take care of our bodies and consider the best vitamins for women’s health needs. Face it, we don’t have a choice. Mother Nature’s blueprint isn’t exactly high-tech, and no matter what sophisticated gadgets we use, certain age-old processes are going to continue, both monthly and over the course of a woman’s lifetime. Fortunately, we’ve evolved nutritionally and learned that along with a clean diet, rich in nonstarchy veggies and lean protein, the right supplements can help smooth out the bumpy road of life.

3 Crucial Vitamins for Women

“Women don’t realize how critical some of the key micronutrients are, things like the B vitamins, vitamin D, and magnesium,” says Taz Bhatia, MD, integrative physician and author of Super Woman Rx and The 21-Day Belly Fix. “They play such a strong role in the course of all sorts of diseases, everything from autoimmune disease to cancer to diabetes, heart disease-all of that.” And they help eliminate common issues such as lack of energy and the effects of stress.

Here is a closer look at these three important supplements and vitamins for women:

1. B Vitamins & Healthy Hormone Production

They’re essential for healthy metabolism of sugars and starches and for hormone production. They help turn hormones into active or inactive forms, make sure hormones reach the correct destination within a woman’s body, and help eliminate excess hormones to prevent toxicity.

B vitamins are vital for the production of neurotransmitters. “B vitamins also help combat sugar cravings and fatigue, common symptoms that tend to accompany and promote hormone imbalance,” says Serena Goldstein, ND, a naturopathic doctor in New York specializing in natural hormone balance.

What to do: Eat whole grains, lean meat, fish, and eggs for food sources, and take a B-complex supplement with 25-50 mg of vitamins B1, B2, and B5; 400-600 mcg of folic acid; and 1,000 mcg of B12. B vitamins are best taken in the morning for energy.

2. Vitamin D3 & PMS, Depression, & Breast Cancer

Low levels of vitamin D, quite prevalent among women, are linked to greater odds of PMS, death from breast cancer, depression, Alzheimer’s disease, difficult pregnancies, uterine fibroids, rheumatoid arthritis, impaired sugar metabolism, gestational diabetes, type 2 diabetes, high blood pressure, unhealthy cholesterol levels, heart disease, postmenopausal loss of bone and muscle, and higher risk of falls and fractures later in life, says Bhatia. Kidney stones can also be caused by too little vitamin D, says Goldstein. “Generally speaking we don’t get enough, even those who live below the equator,” she says. Optimal liver health is necessary for vitamin D absorption, adds Goldstein. “This is one of the reasons why I recommend the active form, D3, over D2, the inactive form.”

What to do: Get your vitamin D levels tested and take supplements based on your personal needs. Failing that, 1,000 IU daily is a safe amount to take, but may not be enough. Up to 5,000 IU can be taken daily. Ideal ranges tend to fall between 50 and 70, says Goldstein.

3. Magnesium & Anxiety, Constipation, & Insomnia

Like B vitamins, magnesium is essential for many processes within a woman’s body. A shortfall-which is all too common-can result in cramps, anxiety, constipation, sore muscles, sleep difficulties, and other unpleasant symptoms. “Magnesium can be depleted by stress, soda, caffeine, certain medications, and unfortunately, it’s not as prevalent in soil as decades ago,” says Goldstein.

What to do: Best taken in the evening to enhance sleep; start with 100 mg daily and work up to 200-800 mg. Cut back if you experience loose stools. It’s important to keep in mind that there are more than 10 different forms of magnesium, points out Goldstein, who advises working with a knowledgeable professional to find an appropriate form for your particular health goals.

As an alternative to pills or magnesium powders mixed in water, take a bath in Epsom salts: 2 cups in a warm tub, and soak for at least 15 minutes, three times a week. Another option to improve elimination: Massage one tablespoon of magnesium oil into your tummy and the soles of your feet each night before bed.

Did you know?

There are more than 10 different forms of magnesium. Work with a knowledgeable professional to find an appropriate form for your particular health goals.

Supplements for Bloating, Digestion, & Weight Loss

All of these issues are related and can be improved by enhancing the digestive process, says Bhatia. Constipation can be corrected with magnesium. In addition to eating whole foods, especially lean proteins and vegetables, these supplements can help:

Probiotics:

At least 20 billion colony forming units (CFUs) per serving of four or five strains of beneficial bacteria.

Digestive enzymes:

A combination of amylase to break down starches, lipase for fats, and protease for proteins. Take them after the heaviest meal of the day.

Apple Cider Vinegar (ACV):

First thing in the morning, drink a mixture of 1 Tbs. ACV with 4 Tbs. water. Or try a betaine HCL supplement, starting with 10-15 mg, just before your heaviest meal.

Supplements for Hormonal Imbalances

Hormone fluctuations are normal. In a perfect world, they would rebalance themselves, but our world is far from perfect. “Toxins are hormone disruptors, and women can have hormone deficiencies simply based upon that fact,” says Steven Hotze, MD, founder and CEO of the Hotze Health & Wellness Center in Houston, and author of Hormones, Health, and Happiness. Toxic chemicals can be found in foods, skin care products, and indoor and outdoor air, as well as in all types of conventional medications. “All these things are hormone disruptors,” Hotze says, “and they will adversely affect the body’s ability to produce or utilize hormones.”

In particular, toxins can be xenoestrogens, meaning they mimic estrogen, and create estrogen dominance-inflated estrogen levels in relation to progesterone. In addition, in the years approaching menopause (perimenopause), progesterone production naturally drops, so there’s a double-whammy effect. Symptoms can include irregular or heavy periods, brain fog, mood swings, breast swelling, headaches, fibroids, and for many, a feeling of “losing myself.”

Low levels of the active thyroid hormone, called T3, can also cause issues in women. Unfortunately, conventional blood tests may appear normal in these cases, because many doctors measure only the inactive, T4 form of the hormone, but don’t pay attention to the active, T3 form. They may suggest antidepressants to treat the symptoms instead of addressing the actual problem. Or, prescriptions of synthetic thyroid medication may raise the inactive T4 form, but not the active T3 form, and the problem persists.

Low levels of active thyroid hormone can deplete energy and make metabolism sluggish, leading to inexplicable weight gain, cold hands and feet, brain fog and moodiness, and fertility problems. They can also contribute to hair loss and a puffy, pasty appearance.

Supplements That Enhance Detoxification

Eating organic foods, using natural skin care and household products, and taking medications only when truly necessary helps reduce exposure to toxins, but it’s impossible to avoid them all. Sometimes, hormonal balance can’t be fully restored without customized testing and natural hormone prescriptions, but the right supplements can also help.

“A good vitamin program is important to stimulate detoxification in the body,” says Hotze. He recommends a formula with several pills per daily serving, including 5,000 IU of vitamin A; 50 mg of vitamin B1, B2, and B5 ; 200 mcg of chromium; and 50-100 mcg of selenium. In addition, consider taking these daily: extra magnesium, fish oil (get about 500 mg of a combination of EPA and DHA), 1,000 mg of vitamin C, and about 60 mg of CoQ10. These are some other remedies:

Bioidentical Progesterone Benefits:

Low-dose forms of progesterone cream, available in health food stores, may resolve the situation, or it may require customized testing and natural (technically called “bioidentical”) progesterone, and sometimes other hormones by prescription. Use progesterone on days 15-28 of a monthly cycle.

There are also many herbs that help support progesterone production, says Goldstein, such as chasteberry (vitex).

Vitamins for Thyroid Health:

These nutrients are especially important for producing and activating thyroid hormone.

• Magnesium: 600-1,000 mg daily, and perhaps more if you do intense exercise, as magnesium is lost in sweat. (See magnesium section above for different forms.)
• Vitamin B12: 1,000 mcg daily.
• Zinc: 20 mg daily.
• Iodine: 75 mcg daily.
• Vitamin A: 5,000 IU daily.
• Vitamin D: 1,000-2,000 IU daily.
• Selenium: Up to 200 mcg daily.
• Vitamin C: Loose stools are a sign of too much, but because stress depletes vitamin C, you may need more than you think. Start with 1,000 mg daily, but higher doses-1,000 mg per 25 pounds of body weight-may be helpful.

If you try these supplements and continue to have problems, look for a physician who is knowledgeable in nutrition and natural (bioidentical) hormone testing and treatment. For more information, visit the Institute for Functional Medicine (functionalmedicine.org) or the American Association of Naturopathic Physicians (naturopathic.org).

More Remedies for Fatigue, PMS, & Sleep

Women who have a family history of depression, past history of postpartum depression, or a mood disorder are more likely to suffer from PMS.

According to New York-based doctor Serena Goldstein, ND, the best vitamins and supplements for women (listed here by chief health complaint) include:

• Fatigue: B vitamins.
• Sleep issues: Magnesium before bedtime. If that doesn’t work, try melatonin: 1-6 mg of a slow-release form, 30 minutes before bed. Taking melatonin for a long period of time (different for everyone) can make people groggy upon waking up.
• Anxiety: Theanine, 200 mg, three times a day.
• Depression: B vitamins, preferably methylated forms (which are easier to absorb), such as the 5-MTHF form of folic acid.
• PMS: Turmeric root (not an extract), 2-3 grams daily, especially during the last two weeks before a menstrual cycle.
• Urinary tract infections: As a natural treatment, 500 mg of cranberry extract, three times a day. For prevention, take probiotics to maintain healthy bacteria, which help prevent infections. Goldstein adds: “Homeopathic Cantharis, when taken during the onset of a bladder infection, can be very effective.” Use 3 pellets of a 30C potency every 15 minutes, or until pain subsides. If pain continues to worsen or extends to lower back, seek urgent care.
• Healthy aging: In addition to the three basic nutrients, take 1,000 mg daily of vitamin C and 100-300 mg of CoQ10. In the case of inflammatory conditions, joint pain, autoimmune diseases, or a family history of heart or neurological problems, take fish oil: 2-3 grams daily of a combination of EPA and DHA.

Meet the Experts

For more information on the experts interviewed in this article, visit their websites:

Taz Bhatia, MD:
doctortaz.com

Serena Goldstein, ND:
drserenagoldstein.com

Steven Hotze, MD:
hotzehwc.com

Women’s Health | Supplements For Menopause

Men are from Mars, women are from Venus? It can certainly feel like that on the topic of health! Although we are quite similar anatomically (with a few obvious differences…), men and women unsurprisingly have complex health needs that differ between the two.

That’s why we have a dedicated section for women’s health (and men’s health), with products that could help with pregnancy, urinary tract health and the menopause, as well as multivitamins for women.

At Holland & Barrett we have a vast range of women’s health products – specialising in products and supplements for the menopause; products that help with pregnancy and conception; urinary tract health and multivitamins for women. Many of our supplements for the menopause and women’s health products are suitable for both vegetarians and vegans and come in many different forms from tablets to liquid formulas.

What are some of the most prevalent health issues for women?

The menopause

Technically speaking, ‘menopause’ is just what happens to a woman’s body when her periods stop (usually between the ages of 45 and 55). However, people often use ‘menopause’ in place of the proper term perimenopause to describe the period that leads up to the menopause. During perimenopause, levels of hormones oestrogen and progesterone start to rise and fall in an erratic manor, before plateauing at a lower level for the rest of a woman’s life.

This perimenopausal period usually lasts around four years, but it can go on for up to 12 years and while some women don’t have any negative symptoms, some can feel the effects quite badly. These include the famous hot flushes and night sweats, which affect 60-85% of women, varying in frequency and severity – sometimes they can last for as long as 15 years (yikes!). Periods can also be affected and become unpredictable, shorter or longer.

What are the best vitamins for women?

• Calcium – it’s essential for healthy bones and teeth. Find it in foods like green leafy vegetables, cheese, milk, fortified juices and bread.
• Vitamin B6 – contributes to the regulation of hormonal activity. Find it in foods like oats, brown rice, soya and eggs.
• Zinc – helps with normal fertility and reproduction. Find it in foods like bread, dairy, shellfish and meat.

What Supplements to Add to Your Diet and Why

• Studies show that women are more prone to nutritional deficiencies than men.
• Depending on your diet, you may need to supplement with vitamin B, vitamin D, calcium and iron.
• Pregnant people, breastfeeding people, and people experiencing menopause might need to add vitamins to their diet.
• Visit Insider’s Health Reference library for more advice.

Vitamins and minerals are micronutrients that are essential for survival; they help your body perform hundreds of tasks every day. Each one has a specific role to play in your body and helps keep your body alive and functioning. 

While the preferred source of these nutrients is a balanced diet, you may also need to take supplements in certain cases to make sure your needs are being met. Women are in fact more prone to nutrition deficiencies than men, especially while pregnant or breastfeeding, and therefore may have an increased need for supplementation.

Depending on your age, dietary habits, and certain other factors, you may need to supplement your diet with B vitamins,

vitamin D
, calcium, and iron. Here’s what you need to know about these nutrients and whether or not you need to take them.

Should you take vitamins? 

According to Harvard Medical School, vitamin and mineral supplements are not intended to substitute a healthy, balanced diet consisting of whole grains, fruits, and vegetables. They should only be taken under certain circumstances, for instance, if you are unable to meet your needs through food, or if you have elevated requirements. 

“There are two ways to know if you need to take supplements: Your doctor can test the levels in your blood, or you can evaluate your diet and supplement the nutrients that you are unable to obtain through your foods. For example, if you are following a special diet, such as a

vegan diet
, you may consider talking to a professional about the appropriate supplements to take,” says Rebecca Tonnessen, RDN, at the Department of Food & Nutrition Services, Hospital for Special Surgery. 

You may also require supplements if you’re a heavy drinker or have been diagnosed with Crohn’s disease. 

Certain symptoms can also indicate nutritional deficiencies. “Signs that your nutrition may be sub-optimal include brittle nails, dry skin, and bleeding gums,” says Tonnessen.

What are the best vitamins for women?

These are some of the nutrients you might require, depending on your age, diet, and other factors:

• Vitamin B6: Vitamin B6 can help reduce nausea during pregnancy. 
• Vitamin B9: Also known as folic acid, this nutrient prevents birth defects in babies. 
• Vitamin B12: This vitamin is essential to the neuron function that makes up your nervous system. Your body also needs it to make red blood cells. 
• Vitamin D: Vitamin D is important for bone health because it helps your body absorb calcium. This vitamin is tricky because your skin makes it when it’s exposed to sunlight; however exposure to the sun is linked to an increased risk of skin cancer. Dietary sources of vitamin D are few, making deficiencies common.
• Calcium: Apart from strong bones and teeth, calcium is also essential to muscle, nerve, and heart function.
• Iron: Iron is essential to the making of red blood cells that help your body transport oxygen. Menstruating people are especially prone to iron deficiencies due to recurring blood loss.

Trying to figure out which supplements to take can be confusing, so breaking it down by age can help. These are the supplements you might need:

• In your 20s: “Calcium and vitamin D are essential at this age to prevent osteoporosis in the future. You need 1,000 milligrams of calcium and 400 to 800 international units (IU) of vitamin D per day,” says Tonnessen. She also recommends considering folate and vitamin B12 supplementation if you’re on birth control. 
• In your 30s and 40s: “If you are unable to eat five or six servings of fruits and vegetables per day, consider a multivitamin to optimize your intake,” says Tonnessen. 
• In your 50s and above: “Post-menopausal women have increased nutrient needs. Your calcium requirement increases to 1,200 milligrams per day and vitamin D requirement increases to 800 to 1,000 IU per day,” says Tonnessen. You may also need vitamin B12 supplements, as your body’s ability to absorb this vitamin from food decreases as you get older. 

When should you take special vitamins? 

Certain other factors can also warrant nutrition supplements:

• Pregnancy: If you’re pregnant, your doctor may recommend a prenatal supplement that contains nutrients like folic acid, vitamin B6, calcium, iron, and DHA. DHA is a polyunsaturated fatty acid that is beneficial to fetal growth and neural development.
• Menopause: Apart from a higher dosage of calcium and vitamin D, you may need to take B vitamins like B2 (riboflavin), B6, B9 (folate), and B12. 
• Vegetarian or vegan diet: You may need to supplement calcium, iron, and vitamin B12 if you adhere to a vegetarian or vegan diet, since these nutrients are typically found in animal products. 

Insider’s takeaway 

Vitamin and mineral supplements can help you meet your nutrition requirements; however, they should be taken cautiously. 

“Always try to increase your food intake of vitamins and minerals before relying on supplementation. Consult a healthcare professional prior to starting a supplement as some nutrients, such as iron, can be dangerous if taken in excessive amounts. More is not always better,” says Tonnessen. 

Supplements for Women’s Health: Vitamins & Nutrients For Every Stage of Life (Part 1)

Eating a healthy, nutrient-rich diet is essential for women at any age. However, it is important to know that your age and stage of life do affect your nutrient needs. Each stage of a woman’s life brings with it some unique nutrient requirements.  In part one of this two blog series, we focus on key nutrients and supplements to help  young or premenopausal women live their best life. In the following blog, part two, we will cover nutrients and supplements for peri- and postmenopausal women.

Reproductive Years (Premenopause)

Premenopause is the period when women have their menstrual cycles (whether they are regular or irregular) and are, considered to be in their reproductive years. During this time, it is important for premenopausal women to eat a healthy diet and be physically active. Some specific nutrients to be sure to include in your diet are:

Folate

Folate is a B vitamin found naturally in green vegetables, beans, peas, oranges, and bananas. It is also added to cereals, bread, and other grains as folic acid, and can be found in nutritional supplements in the form of folic acid or methylated folate.

Folate is crucial for any woman who could become pregnant due to its well-known effects on fetal brain and spinal column development. The Centers for Disease Control and Prevention (CDC) and the U.S. Public Health Service recommend that all women between the ages of 15 and 49 take 400 micrograms (mcg) of folic acid a day.

Some women associate folate with pregnancy, but it is important to start taking it before you are pregnant. This is because within four weeks of conception, before many women know they are pregnant, the baby’s ‘neural tube,’ which later becomes the brain and spinal cord, begins to form.

Getting enough folate before you conceive and during the early weeks of pregnancy is critical for neural tube development.

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Calcium and Vitamin D

Adults reach peak bone mass around the age of 30. Not getting enough calcium and vitamin D when you are a younger woman can lead to weak bones later in life. It is never too early to ensure your diet includes these important nutrients to keep bones healthy and strong.

Calcium is the most abundant mineral in the body, most of which is found in bone. Calcium-rich foods include milk and dairy products (yogurt, cheese, cottage cheese), vegetables (such as Chinese cabbage, kale, and broccoli), and fortified foods (such as some orange juice, tofu, and cereals). It is best to get calcium from food, but if you do not get always get enough, a calcium supplement is an excellent way to fill in the gap.

Don’t forget about vitamin D. Vitamin D is required for optimal calcium absorption. Without adequate vitamin D, bones can become thin, brittle, or soft. Vitamin D is often referred to as the “sunshine vitamin” because we make vitamin D when exposed to UV light from the sun. With enough sun exposure, we can make all the vitamin D we need. However, most people do not get enough vitamin D from the sun, or from food, as not many foods are rich in vitamin D. As a result, low vitamin D levels are common. A vitamin D supplement is often needed to reach an optimal vitamin D blood level.

Inositols

Inositols are B-vitamin-like nutrients that occur naturally in whole grains, beans, nuts, and fruits, and are also made in the body. Studies have shown that inositols support healthy hormone levels and ovarian health, which may be beneficial in promoting a healthy menstrual cycle. Inositol also promotes egg quality in women trying to conceive. While inositols are found in small amounts in food, some women may choose to take inositol as a supplement. Supplements can be a convenient way to ensure you are getting the dose of inositol that is right for you.

Iron

Iron is a mineral that helps make healthy red blood cells, which carry oxygen throughout the body. Iron is also essential for immune health.  If your iron stores are low, you can feel weak, tired, or dizzy, and your immunity may be impaired. 

During this time of your life, you generally have higher iron needs because of the blood loss that occurs during your monthly menstrual cycle. For women having a regular menstrual cycle, iron requirements are about 18 mg a day. Good sources of iron include beef, turkey, chicken, fish, beans, legumes, spinach, tofu, and iron-fortified cereals.  Women’s multivitamins and prenatal vitamins are also good sources of iron.

One final note is that during pregnancy, iron needs increase during the second and third trimesters.  This is due to an increase in blood volume to supply oxygen to the growing baby. Pregnant women should aim to get at least 27 mg of iron from their diet and a prenatal vitamin.

Vitamin C

If you are getting most of your iron from vegetarian sources, be sure to include a good source of vitamin C at the same time. Vitamin C increases the absorption of vegetarian sources of iron. For example, top your spinach salad with red peppers, tomatoes and broccoli, or strawberries and feta. Add balsamic or citrus vinaigrette, and you’ve got an iron-rich vegetarian dish.

We hope you enjoyed part one of our two-part blog series. Be sure to subscribe to our blog so that you don’t miss part two.

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Advanced Bioidentical Hormone Therapy Women’s Health Supplements and Vitamins

Supporting the Female Biochemistry Safely and Naturally

^{*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.}

90,000 Supplements and dietary supplements for women: how to choose and take

No expensive cream can return a beautiful, radiant appearance to the skin if the body lacks vitamins and minerals.Therefore, problems with appearance must be solved, first of all, from the inside. HOCHU.ua will tell you how and what vitamins and dietary supplements to choose in order to get the maximum effect from them.

Ideally, a person should receive all the necessary vitamins and minerals through food: fresh vegetables, fruits and berries, dairy products, cereals, nuts, etc. Unfortunately, a modern person, especially a resident of a metropolis, is practically deprived of such a chance.Chemical additives are present in almost all products [, even those that we buy on the market.

What is the difference between vitamins and dietary supplements?

Vitamins are drugs that must be taken in strict dosages. This is the main difference between vitamins and dietary supplements. Doctor-dermatologist of the highest category Anna Omelchenko says:

Vitamins are involved in all processes in the human body. They ensure the correct synthesis of sex hormones in women.The deficiency leads to disturbances in the body, including diseases. Outwardly, this can be seen in the condition of the skin, mucous membranes and nails.

If we have to take vitamins in strictly limited dosages, then an overdose of dietary supplements is practically impossible. Dietary supplements are vitamin and mineral complexes and food replacements (for example, protein cocktails), instant teas and liquid concentrates (aloe juice, drinking collagen).

What vitamins and minerals are good for women’s health?

Folic acid / folate (vitamin B9)

How is it useful?

• Helps the body produce blood cells and DNA for new cells.
• Helps prevent certain birth defects called neural tube defects that occur in the first three months of pregnancy.
• Helps prevent premature birth and low birth weight.

Who needs it?

All women who may become pregnant or are already pregnant should get 400–800 mcg of folate daily from supplements (most prenatal vitamins contain this amount).

Where is it kept?

Spinach and other dark green leafy vegetables, oranges and pure orange juice, nuts, beans, chicken, lean beef, whole grains and cereals with added folate.

Vitamin B-12

How is it useful?

• Helps your body produce red blood cells.
• Helps neurons (brain and nervous system cells) work properly.

Who needs it?

Some women may not be getting enough B-12.Talk to your doctor about taking a B-12 supplement if you:

• is pregnant. Vitamin B-12 is very important for the development of the unborn child. Without it, he may have low birth weight or other health problems.
• Eat a vegetarian or vegan diet. Since vitamin B-12 comes primarily from animal products, you may need to take supplements. Also, talk to your doctor or dietitian if you are breastfeeding.
• Over 50 years old. As we age, our bodies also cannot absorb vitamin B-12, so you may need to take supplements or fortified foods because they are easier to absorb.

Where is it kept?

Low-fat or skim milk, eggs, liver, poultry, shellfish, sardines, flounder, herring, blue cheese, nutritional yeast, and vitamin B-12-added foods, including some cereals, fortified soy drinks, and vegetarian burgers.

Vitamin D

How is it useful?

• Together with calcium, it helps build strong bones and prevent osteoporosis.
• Helps reduce inflammation in cells.
• Helps your immune system fight germs that can cause disease.

Read also
How to relieve menopause at home?

Who needs it?

• Women who spend a lot of time at home.
• African American, Latino, or Asian.
• Postmenopausal women.
• Obese women.
• Women who have inflammatory bowel disease or any other medical condition that makes it difficult for the intestines to absorb fat.
• Women who have undergone gastric bypass surgery (weight loss surgery).

Talk to your doctor or nurse if you think you are not getting enough vitamin D.

Where is it kept?

Fish (tuna and salmon) and fortified foods (skim or low fat milk and some brands of orange juice, cereals, soy drinks, and yogurt).

Calcium

How is it useful?

Helps protect and build strong bones and reduce the risk of osteoporosis. Your body stores calcium in bones, so if you don’t get enough calcium from food, your body takes it from your bones, making them weak and fragile.

Who needs it?

• Girls between the ages of 9 and 18 need 1300 mg of calcium every day. During this time, bones absorb calcium and build a strong skeleton for life.
• Adult women need 1000 mg of calcium every day.
• After menopause, you need 1200 mg of calcium every day to slow the bone loss that comes with aging.

Where is it kept?

Low-fat or low-fat yogurt, cheese and milk, calcium-rich foods such as some soy drinks, 100% orange juice, tofu and cereals, canned salmon, and dark green leafy vegetables.

Iron

How is it useful?

• Builds healthy blood cells that carry oxygen.
• Helps produce certain hormones and connective tissue in the body.

Who needs it?

• All women with menstruation. Iron is lost during menstruation.
• Pregnant women. Women need more iron during pregnancy for the baby to grow and develop normally.

Daily iron requirement:

• Age from 19 to 50 – 18 mg
• During pregnancy – 27 mg
• Age 51 and older – 8 mg 90,030

Where is it kept?

Lean red meat and chicken, seafood, cereals / breads with added iron, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes.

Should you take vitamin or mineral supplements?

Most women do not need vitamin or mineral supplements.Experts recommend getting all the nutrients you need, including vitamins and minerals, from your food. But there are three groups of women who may need vitamins and mineral supplements:

• Women who are or may become pregnant. Supplements ensure you get folic acid, which reduces your risk of certain birth defects, including spina bifida. Check the supplement label to make sure it contains at least 400 mcg of folate.
• Postmenopausal women. Women lose bone density faster after menopause. Many women do not get enough calcium and vitamin D from food. Calcium and vitamin D, along with strength training, help prevent osteoporosis. You may also need to take vitamin B-12 supplements.
• Vegetarians and Vegans. You can get some vitamins from animal products faster and easier than from plant sources.For example, vitamin B-12 is found in many animal products, including eggs and dairy products, but not in plants. In addition, vegans may not get enough vitamins B-2 (riboflavin), B-12, and D.

The main thing – do not harm!

Even after you received the test results, consulted with an immunologist who determined what your body lacks, do not rush to take vitamin complexes.They, like all foods, can cause a negative reaction in the body. This is especially true for people who suffer from certain chronic diseases. For example, ginseng, present in the vitamin complex, is contraindicated in hypertensive patients. Therefore, the next step is to consult a gastroenterologist or therapist.

It is also worth paying attention to the manufacturer. Unfortunately, not all manufacturers are able to consistently control the high quality of the raw materials used and their processing technology.Therefore, in order to protect yourself from fakes or low-quality products, it is worth purchasing vitamin complexes and dietary supplements only from well-known brands with a good reputation.

See also: Age-related changes in a woman’s body: what is important to know

Source: WANT

90,000 5 essential supplements for health and beauty

Apathy, fatigue, dull skin, brittle hair, hormonal imbalance, interruptions in the work of the intestines, excess weight, anxiety and insomnia – do not rush to take medications, panic and undergo expensive examinations.The whole problem may be in the lack of useful and essential minerals and vitamins. WOMO has collected the 5 most essential supplements for women that can solve health problems, restore youth and beauty.

But do not prescribe them yourself, consult your doctor to choose the right dosage and combination.

Vitamin D3

Or solar vitamin, because it is synthesized in the skin under the influence of solar ultraviolet radiation.For a sufficient level of D3 in the body, it is necessary to be in the sun daily for 30-40 minutes. Our pace of life does not always allow us to do this, which is why doctors recommend taking D3 in supplement form.

D3 deficiency has a negative impact on the health of women of different age groups. Vitamin is one of the main factors responsible for beauty, youth and slimness. It regulates the work of the endocrine, cardiovascular, hormonal and nervous systems, maintains a sufficient level of innate immunity.D3 deficiency leads to impaired calcium-phosphorus metabolism, which increases the risk of fractures.

Vitamin D3 is an important element of a healthy pregnancy, it is even called a regulator of the female reproductive system. Maintaining the vitamin in normal conditions contributes not only to the health of the mother, but also to the future baby.

In addition to the sun’s rays, certain food products help synthesize D3 in the body: red fish, eggs, butter, fat.

As for dietary supplements, there are gelatin capsules and a liquid form of the vitamin on the market.Very often you can find complexes: calcium + D3 or calcium, magnesium, fluorine + D3. Such combinations are responsible for the integrity of the bone tissue.

Almighty Omega

Omega-3 is an unsaturated fatty acid that is a source of health and longevity for every person. Healthy nutrition experts have long concluded that Omega 3 is more beneficial for women, since it has the most beneficial effect on the reproductive system, promotes a healthy pregnancy, and reduces the risk of premature birth.

Fatty acids are also an important constituent of cells in the retina and brain tissues. In combination with other elements, Omega suppresses inflammatory processes in the body, which, by the way, include sore throat after active sports training or back pain from a sedentary lifestyle.

Our body is unable to synthesize unsaturated fatty acids on its own, so they must be supplied in sufficient quantities with food or during the intake of dietary supplements.Include in your diet fish oil, sea fish, flax, sesame seeds, walnuts. Also include green vegetables and herbs, avocados and seaweed in your daily diet.

Probiotics

The source of health, beauty of skin and nails lies in the intestines. Modern themes of life, chaotic nutrition and stress disrupt the intestinal microflora. Probiotics help to correct the situation – bacteria and yeast useful for our body. Don’t confuse probiotics with prebiotics. The latter are useful substances for the nutrition of microorganisms that already live in the intestines.

Probiotics can be obtained both from food and by using special supplements. Yogurt, kefir, sauerkraut can help the intestines, but subject to important conditions. Sugar should not be added to cabbage when fermenting, and yogurt and kefir are useful only freshly prepared and without any additives. Therefore, dietary supplements are the easiest way to colonize the intestines with friendly bacteria. Probiotic supplements contain different types of bacteria that affect the body in different ways: some are effective in treating diseases, while others are aimed at achieving specific goals, such as improving metabolism.Most often, multi-probiotics are chosen, which contain several types of beneficial bacteria at once in one supplement.

In addition to their direct function, probiotics synthesize substances such as vitamin K, biotin, vitamin B12 and the happiness hormone serotonin.

Evening primrose

A true friend of the female body, the benefits of which are due to the high content of gamma-linolenic acid. An active supplement in the form of evening primrose oil has a beneficial effect on the female body with various hormonal disorders, relieves PMS syndrome, and is useful in menopause.

Primrose will help to cope with dermatological problems: it will reduce dryness and itching, which are caused by various dermatitis and eczema, and will make the skin moisturized and elastic. Together with D3 and calcium, it will maintain bone density.

Evening primrose oil is a very strong substance, exceeding the dosage can cause side effects such as headaches, diarrhea, and gastrointestinal disturbances.

Collagen

This protein is the basis of the entire connective tissue of the human body.Simply put, the firmness and tone of the skin is the merit of collagen. But the spine, joints and ligaments also need it.

The body is able to synthesize collagen itself, but its natural amount after 25 years decreases, which leads to an increase in the risk of injuries and sprains, arthrosis and arthritis, also a consequence of the lack of this protein. Scientists distinguish more than 20 types of collagen, each of which solves its own problems. For example, collagen hydrolyzate keeps your joints healthy. The most important property of collagen for a woman is its effect on the skin.Thanks to this protein, she looks healthy, youthful and fit.

The most easily assimilated collagen is from wild fish – its structure is as close as possible to human protein. There are different forms of release: powder, liquid or capsules. Foods high in animal protein can help the body synthesize its own collagen: beef, poultry, eggs.

Katerina Mashevskaya specially for WoMo

90,000 Best Supplements for Women’s Health on Iherb: ohnadi – LiveJournal

Some of the best raw, whole food, vegetable and fruit based vitamins with digestive support.

The best of the combined vitamins from the budget segment. Very comfortable to carry

Natural vitamins with the needs of women after 50 years

Fermented “live” vitamins

Omega-3

Omega-3 for pregnant women and lactating, with a high content of DHA for the formation and proper development of the brain in the fetus

Highly purified pharmaceutical grade omega-3 with evening primrose oil. It relieves PMS, improves the quality of hair, skin, and reduces symptoms of menopause.

Prenatal omega designed specifically for women during pregnancy, Made from Alaskan wild fish oil, to ensure the purity and quality of the product.

Prenatal omega with an emphasis on DHA for the harmonious development of the child’s brain

Support for intimate microflora

A complex of probiotics to improve the microflora of the vagina. Improves and restores microflora after taking AB, surgical interventions, weak immunity, frequent relapses of thrush and fungal infections.

Complex with caprylic acid, black walnut and Darko for the normalization of intestinal microflora and thereby getting rid of thrush and fungal diseases.
Best Diet Results

NOW Mannose Cranberry is a combination of two ingredients that support urinary tract health. Both mannose and proanthocyanidins (the main active elements in cranberries) have properties that help support the elimination of waste products.This product is a proprietary blend of whole cranberries with a unique proanthocyanidin profile with a proven ability to support urinary tract health when taken regularly

Hormone Balance

Evening primrose oil is the most valuable oil for the female body. Used for hormonal balance, moisturizing skin, hair, source of gamma-linolenic acid.
is used in the treatment of mastopathy, endometriosis, PCOS
Allows you to avoid stretch marks during pregnancy, prepares the cervix for dilation, makes tissues elastic and avoids tears during childbirth.

One of the most beneficial evening primrose oils. 2 cans for the price of one.

Sacred Vitex is designed to regulate progesterone and estrogen levels; in addition, it has a prolactin-lowering effect. Helps restore ovulation; especially relevant for women with irregular menstruation, amenorrhea and endometriosis. For recovery after COC

Black root or cohosh is an analogue of Qi Klim and Klimadinon. Used to Reduce Menopause Symptoms

Menopause Support NOW contains recommended key ingredients that support a healthy response to the natural changes that occur during menopause.This blend contains standardized herbal extracts and other nutrients that together form a truly well-balanced product for women.

Folate (folic acid)

When planning and during pregnancy, it is very important to take folic acid in the active form of methylfolate, not synthetic folic acid. Here the folate from organic lemon peel is delicious. in one tablet 1.333 mg of folate, equivalent to 800 g of folic acid

Inositol

Inositol improves the quality of eggs during pregnancy planning and before IVF.It is also successfully used to treat PCOS, restore ovulation after COC.
Analogue of Inofert.

Complex of folate and inositol, to prepare for pregnancy

Indole

DIM is a phytochemical indole, a natural metabolite of substances found in cruciferous vegetables such as broccoli, Brussels sprouts and cabbage. In laboratory studies, the positive effect of indole against hyperplastic changes in the reproductive organs and mammary gland was revealed
Consultation with a doctor is required.

EstroSense is formulated to support the natural balance of hormones during PMS or menopause and support healthy estrogen metabolism. contains diindolemethane, green tea extract, soy isoflavones. Stella’s analog for endometriosis treatment

Which nutritional supplements are right for women?

It has long been known that nutritional supplements are not only for bodybuilders . Protein isn’t just for athletes, and collagen has much more benefits than just protecting your joints.Let’s take a look at which of the many nutritional supplements are suitable for the fairer sex and why.

Food supplements for women

If gym is your second home , and you cannot imagine a day without training, then you definitely need to replenish the supply of essential substances in the body. What nutritional supplements are important for 93,003 active athletes?

1. Protein

Protein is one of the most important dietary supplements, , as it supports muscle growth and regeneration. However, look at some of the reasons why women should also take protein. Protein:

• helps to lose weight

With optimal protein intake, calories burned have been shown to increase when compared to a low protein diet. Protein promotes muscle growth, and the more muscle you have , the faster calories are burned. In addition, protein intake enhances the feeling of satiety. [3] [4] Therefore, it is very likely that thanks to the squirrel, you will be able to avoid the night trip to the refrigerator.

• Helps to form the figure

Muscle is predominantly protein, so it is important to replenish protein stores after training. Protein powder usually contains all 9 essential amino acids that the body cannot produce on its own, so it will help you strengthen and repair your muscles.[3] [4] These factors, combined with exercise, will help you shape your dream figure.

You can also find protein for women on the market. It is mainly whey protein, enriched with supplements that have a positive effect on the female body. Some contain L-carnitine for more effective fat burning, others are supplemented with vitamins and minerals important for the female body . [2] [3] [4] Protein for women will become your favorite dietary supplement.To learn more about women’s protein, see Protein for Women and its Effects, Benefits & Dosage

2. Amino acids and BCAA

Another product that no active woman should miss is the amino acid and BCAA supplement. Amino acids are the basic building block of all living organisms . There are 2 types of amino acids – nonessential, there are 11 of them and , they are mainly present in our body, as well as irreplaceable, of which 9, and we need to replenish their supply in the body with food or nutritional supplements.[9]

The essential amino acids Leucine, Valine and Isoleucine are also referred to as Branched Chain Amino Acids or BCAA . These are the most important “ingredients” in protein synthesis and muscle tissue regeneration. [9] [10] They will help you reach your fitness goals, restore tense muscles and give them the protection they deserve. How to start? Try taking these amino acids in the form of dietary or nutritional supplements such as soluble amino acids and BCAA drinks.There is nothing worse than soreness and post-workout fatigue, right?

3. Fat burners

Do you go to the gym just because want to lose fat ? That is why, do not forget about fat burners, which effectively help break down fats in the body. [11] One of the most common fat burners is L-Carnitine , a natural fat burner that literally destroys fat and helps increase exercise performance. [12]

Multi-ingredient fat burners for women like BeastBurn are also popular. It contains L-carnitine, vitamins and minerals suitable for the female body, and other substances such as green coffee and green tea.

Green Tea Extract itself is an excellent source of antioxidants and effective support for fat burning . Both catechins and caffeine in green tea have been shown to help regulate hormones that can increase thermogenesis. [5] You can read more about green tea in the article 8 Beneficial Effects of Green Tea on Athletes’ Health

4. Vitamins and minerals are useful for the female body

Vitamins and minerals are essential trace elements that contribute to good health and help with some health and aesthetic problems . What vitamins and minerals should you take daily? [7] [8]

Vitamin C

Yes, vitamin C really has a beneficial effect on the female body.In addition to supporting the function of the nervous and immune systems and stimulating the production of collagen , it is also one of the most effective nutrients for promoting the growth and strengthening of hair and nails . Vitamin C is excreted in the urine after a few hours, so it should be replenished daily with . In addition, experts argue that vitamin C can delay the symptoms of aging due to free radical damage [15]

Vitamin E

Did you know that the skin is the largest organ in the human body? That is why care must be taken to protect and nourish it.However, every woman wants to have moisturized skin without annoying acne and signs of aging. [16] [17]

Vitamin E , which promotes skin health as well as immune system and cell function, can help address these aesthetic problems. It is antioxidant , effective in fighting free radicals, which can also be useful for reducing UV damage to skin . If you are looking for smooth and problem-free skin, should not neglect taking vitamin E through supplements or preparations containing it.[16] [17]

Vitamins of group B

Why are B vitamins important? Not only do they support a healthy immune system , but they are also an excellent source of energy that every active woman needs. [18] Your vitamin supplement should include:

• Vitamin B1 (thiamin) helps the body absorb fat and generate energy
• Vitamin B2 (riboflavin) helps to maintain healthy skin and relieve fatigue
• Vitamin B3 (niacin) reduces fatigue
• Vitamin B7 (Biotin) Supports Healthy Hair and Skin [18] [19]

Calcium

Did you know that women are at a higher risk of osteoporosis? This is due to the fact that women have bones are smaller and weaker than men .Based on these risk factors, all women should wonder if they are getting enough calcium. [19] [20]

More than 99% of calcium in the body is concentrated in bones and teeth . It is used in the blood to transmit nerve signals and to expand muscles and blood vessels. It is so important that if you do not take in enough calcium, your body will begin to remove calcium from bones and teeth. Therefore, its regular replenishment serves as a preventive measure. [20] One study also found that taking 500 mg of calcium per day significantly reduced PMS anxiety, mood swings, bloating, and depression. [20]

Zinc

Zinc is a mineral that helps the immune system and metabolism to function properly. In addition, it is known for its beneficial effects on the skin and is therefore often used to treat acne, inflammation, eczema and various skin conditions.It can be found in many beauty products for women. [21]

But did you know that one of the manifestations of zinc deficiency is hair loss ? Brittle and brittle nails are another symptom, as zinc plays an important role in the restoration of the nail bed. In addition, its beneficial effects on immunity make it an excellent prevention against influenza. This is why it is also added to, for example, nasal sprays. [21]

Iron

Iron is used to produce hemoglobin and myoglobin, two proteins used to transport oxygen.It is them that some women lack, especially during the menstrual cycle and pregnancy. [23] Women between the ages of 20 and 30 with regular and heavy menstruation are at greater risk of iron deficiency, which can cause anemia. This happens when you have a drop in the hemoglobin level in your red blood cells. Symptoms of anemia include fatigue, weakness and shortness of breath . [22]

Iron deficiency in the body and active female athletes can lead to the production of a small amount of energy.If a woman has a low proportion of iron in her body, her body does not produce hemoglobin, therefore oxygen transport in the body is reduced. Monthly blood loss associated with insufficient iron intake increases the likelihood of this deficiency . [22] [23] Among other things, iron is also used to replenish energy, support better performance in the gym, and is important for the development of vital functions of unborn babies. Pregnant women should not underestimate their iron intake.

Multivitamin

All the vitamins and minerals we mentioned can be easily found in multivitamin supplements. They usually contain all the essential nutrients in an optimal daily dose. Today on the market you will also find special multivitamins for women , which contain essential vitamins and minerals as well as various nutrients. For example, in VitaPink multivitamin you will find, in addition to a complex of vitamins and minerals, green tea and ginger extract, hyaluronic acid and Acai berry extract.Ginger helps control body weight , and acai berries contribute to weight loss and cholesterol . One capsule contains everything for health, vitality, beauty and to reach your fitness goals.

Omega-3 fatty acids

Omega-3 fatty acids play an important role in many metabolic processes. They support optimal cholesterol levels and a healthy heart. The body cannot make them on its own, so you must take omega-3s through food or supplements. They are commonly found in foods such as fish, walnuts, and flax seeds. [24]

Omega-3 reduces pain associated with PMS. [24] In addition, they contribute to eye health and play an important role in the healthy development of babies during pregnancy. The effects of omega fatty acids have also been shown to reduce depression and mental disorders .To learn more about omega-3 fatty acids, read the article Omega-3 Fatty Acids: Are You Consuming Enough Amounts and in the Right Ratio with Omega-6s ?. [25]

5. Collagen and complexes for joints and ligaments

Admit it, how many of you have not yet heard about the beneficial effects of collagen? Collagen is the component of the connective tissues, which make up tendons, ligaments, skin and muscles. Check out some of the reasons why collagen should be a must have supplement for every woman:

1. Its role as a supplement is joint pain relief .Collagen provides essential substances , which restore articular beds and cartilage. It should not be forgotten that we strain our joints almost every day, even when sitting at work. [5] [6] Bones are formed not only from calcium, but also from collagen , especially in cartilage and joints. To reduce your risk of osteoporosis, you shouldn’t eliminate collagen from your diet.
2. Studies have also shown the effect of collagen on the growth and strengthening of hair and nails. [5] [6]
3. Collagen plays a role in strengthening the firmness of the skin, and may also contribute to its firmness and hydration. As we age, the body produces less collagen, which leads to dry skin and wrinkles. By taking collagen, you can delay these processes.

Did our nutritional supplement guide for women help you decide which one is right for you? We sincerely believe that yes. If you liked the article, be sure to support it with like and share with your friends .

Sources:

[1] Alana Biggers, MD – 12 Signs of Low Testosterone – https://www.healthline.com/health/low-testosterone/warning-signs

[2] Jose Antonio, Anya Ellerbroek, Cassandra Evans, Tobin Silver, and Corey A. Peacock – High protein consumption in trained women: bad to the bone? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793405/

[3] Neil Osterweil – The Benefits of Protein – https://www.webmd.com/men/features/benefits-protein#1

[4] Shannon Clark – Women And Protein: Your Complete Guide – https: // www.bodybuilding.com/content/women-and-protein-your-complete-guide.html

[5] Dulloo AG1, Seydoux J, Girardier L, Chantre P, Vandermander J. – Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. – https://www.ncbi.nlm.nih.gov/pubmed/10702779

[6] Chen IJ1, Liu CY1, Chiu JP1, Hsu Ch3. – Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. – https: // www.ncbi.nlm.nih.gov/pubmed/26093535

[7] Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT – The Best Vitamins for Women – https://www.healthline.com/health/vitamins-for-women

[8] Jeffrey B. Blumberg, Regan L. Bailey, Howard D. Sesso, and Cornelia M. Ulrich – The Evolving Role of Multivitamin / Multimineral Supplement Use among Adults in the Age of Personalized Nutrition – https: //www.ncbi .nlm.nih.gov / pmc / articles / PMC5852824 /

[9] Jillian Kubala, MS, RD – Essential Amino Acids: Definition, Benefits and Food Sources – https: // www.healthline.com/nutrition/essential-amino-acids

[10] Paolo Tessari, Anna Lante, and Giuliano Mosca – Essential amino acids: master regulators of nutrition and environmental footprint? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4897092/

[11] Rachael Link, MS, RD – The 14 Best Ways to Burn Fat Fast – https://www.healthline.com/nutrition/best-ways-to-burn-fat

[12] L-carnitie – https://www.webmd.com/vitamins/ai/ingredientmono-1026/l-carnitine

[13] Kerri-Ann Jennings, MS, RD – 5 Impressive Health Benefits of Acai Berries – https: // www.healthline.com/nutrition/benefits-of-acai-berries

[14] Ansley Hill, RD, LD – 12 Benefits of Ginkgo Biloba (Plus Side Effects & Dosage) – https://www.healthline.com/nutrition/ginkgo-biloba-benefits

[15] Juliet M. Pullar, Anitra C. Carr, and Margreet C. M. Vissers – The Roles of Vitamin C in Skin Health – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/

[16] Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT – Ten benefits of vitamin E oil – https: // www.medicalnewstoday.com/articles/318168.php

[17] Deborah Weatherspoon, PhD, RN, CRNA – The Benefits of Vitamin E – https://www.healthline.com/health/all-about-vitamin-e

[18] Natalie Olsen, RD, LD, ACSM EP- – Why Is Vitamin B Complex Important, and Where Do I Get It? – https://www.healthline.com/health/food-nutrition/vitamin-b-complex

[19] Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT – The Best Vitamins for Women – https://www.healthline.com/health/vitamins-for-women

[20] Kass-Wolff Jh2.- Calcium in women: healthy bones and much more. – https://www.ncbi.nlm.nih.gov/pubmed/14971550

[21] Jillian Kubala, MS, RD – Zinc: Everything You Need to Know – https://www.healthline.com/nutrition/zinc

[22] Kamal Patel – Iron – https://examine.com/supplements/iron/

[23] INDI – Women and Iron – https://www.indi.ie/fact-sheets/fact-sheets-on-women-s-health/546-women-and-iron.html

[24] Freydis Hjalmarsdottir, MS – 17 Science-Based Benefits of Omega-3 Fatty Acids – https: // www.healthline.com/nutrition/17-health-benefits-of-omega-3

[25] Mandana Zafari, MSc, 1 Fereshteh Behmanesh, MSc, *, 2 and Azar Agha Mohammadi, MSc1 – Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea – https: //www.ncbi .nlm.nih.gov / pmc / articles / PMC3770499 /

[26] Arlene Semeco, MS, RD – 9 Benefits of Coenzyme Q10 (CoQ10) – https://www.healthline.com/nutrition/coenzyme-q10

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90,000 “To take dietary supplements, a person must be very healthy!” Chief pharmacologist of the Yaroslavl region Alexander Khokhlov – about whether you need dietary supplements and vitamins | 09/03/19

Which doctor should you go to if your body seems to lack vitamins? How to buy dietary supplements? Should you believe the trainer and beautician who advises you to drink a couple of courses? Or maybe not to think about it at all and just live? “Yarkub” talked about this with Dr. Alexander Khokhlov.

Sales of dietary supplements in Russia for the year decreased in terms of the number of packages, but increased by 13% in monetary terms, which follows from the May report of DSM Group on the results of the retail audit of the country’s pharmaceutical market, studied by Izvestia. The publication investigated the topic and made two conclusions: the availability of dietary supplements has decreased, which can negatively affect the health of residents, some experts are sure; at the same time, manufacturers declare that Russians are interested in more expensive funds: this is associated with the interest of a young and wealthy population.

In 2019, the official departments made two important statements on the topic of dietary supplements. Rospotrebnadzor proposed introducing mandatory labeling, indicating a wide counterfeit market, and allowing the sale of dietary supplements on domestic sites. And the Ministry of Industry and Trade discussed the possibility of adding a vitamin and mineral complex to the consumer basket of the 2021 version.

Obviously, with the complication of the discussion about nutrition and the quality of products against the background of alarming indicators of the composition of the diet of Russians, with the emergence of interest among young people in their own health and medical science, as well as with the discussion of the topic on sites in popular social networks, a conversation about dietary supplements and vitamins with a specialized specialist becomes relevant.Therefore, Yarkub asked several questions to Alexander Khokhlov, Corresponding Member of the Russian Academy of Sciences, Doctor of Medical Sciences, Professor, Head of the Department of Clinical Pharmacology, Chief Clinical Pharmacologist of the Yaroslavl Region, Deputy Chairman of the Ethics Council of the Ministry of Health of the Russian Federation.

– Please tell us, Alexander Leonidovich, what is considered to be biologically active additives today?

– There are two concepts: “food additives” and “dietary supplements”.What is the difference? Food additives are those that are added to food in order to provide food with the properties necessary for production, packaging, transportation. Dietary supplements are those that have active biological properties. The latter are used as an additional source of biologically active substances to optimize various types of metabolism, normalize the functioning of organs and systems, and reduce the risk of diseases.

– Why are we seeing a wave of growing interest in dietary supplements?

– The fact is that all over the world there is a certain dissatisfaction with the effectiveness of therapeutic intervention.This is not because there is bad medicine or problems in the health care system, but because a person relies on the supernatural to ensure good health. On the one hand, it is really possible to obtain certain effects, on the other, there is a reason for direct speculation.

– What effects can you get from taking dietary supplements?

– It should be noted that dietary supplements should act almost like drugs.That is, to add to the body some substances that can restore impaired functions, metabolism, prophylactically act on conditions that can lead to disease. On the other hand, the scientific evidence in this area does not always exist, and this is a pain point. It is possible to highlight areas that deserve attention and have shown that additives can be used in a certain area. For example, fish oil, which was previously used in kindergarten, is included in foods and contains essential fatty acids, vitamin D.There are some vitamins that are considered nutritional supplements. But here it is a matter of registration: some vitamins are registered as medicinal products, others as supplements. There are trace minerals that can be used as supplements, such as magnesium. He is responsible, among other things, for the transmission of nerve impulses and metabolism, physical activity can cause the loss of magnesium. There are supplements that normalize the intestinal microflora.

– You mentioned that the same thing can pass both as a dietary supplement and as a medicine.Where is the border?

– The nuance is that it is not always possible to approach substances unambiguously. There are vitamins “magnesium”, and there is a drug containing magnesium and vitamin B6. What is the difference? Dietary supplements do not undergo evidence-based clinical trials, which are necessary for the registration of medicinal products. Registration requirements for dietary supplements are less stringent.
There is a preparation that contains calcium. You know that calcium, in principle, does not cause harm, it is contained in the shell, sometimes people even use eggshells for food.But when it comes to serious fractures, osteoporosis, you need to use drugs in certain doses.

There is one more side to the issue. In some countries, dietary supplements are considered medicinal products. For example, in China, there was an opportunity to visit a large pharmaceutical plant in Guangzhou. According to Russian perceptions, biologically active additives are produced there. But for China, these are drugs! They have a different medical school and tradition.

– Are the requirements for nutritional supplement manufacturers sufficient today to buy supplements without fear of health?

– In the nineties, when the system of registration and safety assessment was less clear, many food additives were missed with questionable compounds. Some of them also contained biological products, for example, monkey ovaries … Many products at the dawn of the appearance of such additives in Russia were not analyzed for dangerous viruses, for example, bovine encephalitis.

Now this is tougher, but there are more additives than knowledge about them. Unfortunately, little or no research is being done. Let’s take iodine. It used to be thought that there is not enough iodine in the Volga region; food supplements are required. Now there are more opportunities to consume iodine with food. When people consume a sufficient amount of food containing iodine, primarily seafood, their iodine deficiency is covered. Then it turned out that food additives are not limited, since they can even cause an overdose of it, cause thyroid dysfunction.Therefore, it is precisely medications that contain the exact dose of iodine that are needed. Therefore, nutritional supplements are an area where you need to measure ten times.

If you eat well, provided the diet with the necessary foods, are engaged in prevention, then you can not use food additives. Although athletes use dietary supplements to build muscle, there are questions as well, because sports medicine has some evidence of effectiveness and safety. But this is a separate topic for conversation.

– Alexander Leonidovich, you have touched upon a very important aspect: how to choose vitamins that you can buy so that they are definitely safe. Should they have some kind of certificates of conformity, badges that they have passed the necessary examination?

– Buying dietary supplements does not require a doctor’s consultation, but without a doctor it is impossible to understand what you need. Some beauticians advise sports doctors. That is, there must be some kind of consultant who will give a full-fledged medical recommendation.But I, as a doctor, would not advise in general to widely use supplements, because the most important thing is a complete food ration. If you are not losing weight, then you may not need to add something [to the diet].

Some experts may argue: the nature of the diet has changed, the products have changed. On this score, there are opposite opinions. There are experts who are confident that products obtained using modern technologies are safe and no worse than traditional ones. But here’s one thing to remember: we don’t know exactly how many substances are in a particular vegetable, but you definitely risk your health when you ask for some kind of nutritional supplement.Because you don’t know if you need it, you don’t know how it works, you don’t know how long to take it. And you have no idea how to choose dietary supplements, because there are a dozen of them the same.

– Which or which doctors should you go to if you think you need to be tested, to drink some of the vitamins? Should it be a therapist or other specialist?

– If earlier some drugs required inpatient selection, now even this is not required, therefore, of course, there must be a competent doctor, therapist or family doctor who will give you advice if necessary.

The specialist must be specialized. If your heart hurts, then a cardiologist, if your stomach, then a gastroenterologist, if your joints hurt, then a rheumatologist. But if advice is given by a neighbor or a specialist who is far from medicine, then these recommendations are always dubious. Even if a fitness trainer offers to “drink” this or that substance, he does not know the state of your health.
A person must be very healthy to take nutritional supplements!

– It turns out that you need to go through some kind of large examination, to pass tests in order to select dietary supplements for health reasons?

– Not necessarily large.There is an illusion that you need to go through some big research to be sure of your health. A detailed examination is required only if the doctor suspects a disease. If not, it is enough to undergo a minimum amount of research as part of a clinical examination or periodic examinations.

I think vitamins will not harm. We said that you can take without consultation. Again, there is a choice between supplements and medications. There are brands of vitamins that are not bad, it is still better to take the well-known ones.If a medicinal product, then they are produced in a quality manufacturing practice (GMP), it is clear that the quality is guaranteed.
There are supplements containing biologically active substances, exotic herbs, from which it is better to refrain.

– A reader asked a question about vitamin complexes, which include “everything at once.” Should you pay attention to them?

– Talking about people who believe in miracles.You can explain to someone that this does not happen, but you cannot explain to someone. To get everything at once – this definitely does not work with health. There is no panacea, no medicine that would completely cure a person.

The only medicine that can help us is common sense, a person who must build life in such a way that health does not suffer. This is the correct way of life, modern examinations.

– I asked the audience what I would like to know more about.It turned out that everyone is worried about vitamin D, omega 3, 6 and 9, magnesium, iron. What comments could you give?

– Vitamin D is vital, it is produced from the rays of the sun, enters the body from foods – in particular, it is found in fish oil, eggs. It is especially needed by children, since it is involved in the growth process, and in some cases, children and adults are prescribed medications in which the quantity and quality of the vitamin is guaranteed. For adults, vitamin D is often given in combination with calcium for osteoporosis because bone becomes brittle with age.If you have no medical conditions, then there is no need for a drug or supplement.

As for magnesium, we have already discussed with you. Magnesium is used for increased fatigue, fatigue, exhaustion. It stabilizes the mood a little. But it depends on what salt you use. Magnesium sulfate – get nothing but diarrhea because it is not absorbed in the intestines. You need specially formulated salts such as magnesium citrate.

Iron enters the body with meat, less with fish.There is almost none of it in apples. People with iron deficiency are more likely to suffer from anemia. If there is blood loss, if you are a vegetarian, the risk of anemia is high. By the way, it is vegetarians who need additional iron. Often they are the ones who resort to food additives.

Unsaturated fatty acids have been used for a long time in cardiology, now they are also used for atherosclerosis, but this is a moot point. They also play a role in the mechanisms associated with skin aging. If fish and vegetable oils are in the diet in sufficient quantities, then there is no need for additional intake of unsaturated fatty acids.Ubiquinone or vitamin Q has become very popular: there are both nutritional supplements and homeopathic remedies that are designed to rejuvenate a person. But so far it cannot be called the elixir of youth.

Nutritional supplements are in the extreme a lottery. The main principle is not to harm yourself.

– Finally, I would like to know about seasonal vitamin deficiencies.

– There is no such vitamin deficiency as before, because we can eat fruits and a balanced diet all year round, sunbathe in moderation.There is vitamin deficiency in countries where adequate nutrition is lacking. But if a person in our conditions eats normally, rests, there will be no vitamin deficiency; It is difficult to diagnose vitamin deficiency without a doctor. In autumn, the need for vitamins decreases due to the “charge” of summer vegetables and the sun. Sometimes in the spring prophylactic vitamins are needed, especially for people who are associated with difficult professions, stress, as well as students during exams.

Articles: Essential vitamins for women after 40 years

Age after 40 years is considered by many to be the best: you are beautiful, full of energy, you have enough life experience and you are still ready for new discoveries.However, it is at this age that the female body goes through a serious test – hormonal changes, which is harmful and even dangerous to ignore.

40 years is a conditional mark, after passing which the reproductive system of a woman begins to work less actively, the work of the ovaries slows down, the production of a number of purely female hormones decreases. Someone begins to feel the changes earlier, someone later, on average, hormonal changes occur at 45 years.

Changes in hormonal levels entail both external and internal changes in the body.

1. The metabolism slows down, there is a tendency to overweight.
2. The condition of the skin changes, the first deep wrinkles appear, the skin requires more intensive hydration.
3. Hair and nails are prone to dullness and brittleness, therefore they need additional nutrition.
4. Some women over 40 suffer from frequent mood swings and become more stressed.

To maintain beauty, youth and vitality, the body needs additional sources of essential vitamins and minerals.And a good doctor will definitely advise in such a situation a non-hormonal complex of vitamins or dietary supplements.

What vitamins for women after 40 are needed first of all

The best vitamins for women over 40 are those that will provide both excellent health and a brilliant appearance.

Vitamin D

The main task of vitamin D is to ensure good absorption of calcium by the body. If you have enough vitamin D, your bones will be strong and you will not face osteoporosis in the future.If this micronutrient is not enough, the bone tissue becomes porous over time, and the woman begins to worry about unpleasant symptoms – weakness, decreased performance, muscle cramps. It also lowers phosphorus levels, which has a positive effect on the appearance of hair and skin.

Vitamin A

As it is also called, retinol is a guarantee of female attractiveness. It is thanks to him that the hair becomes strong and thick, the nails are strong, and the skin is filled with natural radiance.This micronutrient has a positive effect on visual acuity and metabolism. It also has a powerful anti-aging effect, which is why it is often included in anti-aging cosmetics.

Vitamin C

This element strengthens the immune system, has a powerful antioxidant effect and frees the body from free radicals. For appearance, its value is undeniable – it participates in the production of collagen, which means it is necessary to maintain the elasticity and youth of the skin. In order not to get upset with wrinkles, take vitamin C and use cosmetics with this component.

Vitamin E

Vitamin E in combination with omega-3 fatty acid and retinol has a noticeable anti-aging effect. It is also necessary for the organs of vision and skin. If the body does not receive enough of this element, a decrease in muscle mass, problems with the nervous system and reproductive function are noticed, and the liver functions worse.

Vitamin B12

Vitamin B12 or cyanocobalamin is involved in the process of blood formation and metabolism. Vitamins for 40-year-old women include the entire group B, but if you begin to notice brittle hair, weakness, drowsiness and irritability, it is possible that the body lacks B12.To find out if you need to take this micronutrient, tests and a doctor’s consultation will help.

Magnesium

This element helps the correct functioning of the central nervous system. It is necessary for good sleep, stress resistance, the body’s ability to fully recover from stress. If you want to be energetic and energize those around you, take in beneficial minerals, including magnesium.

Iron

The main mineral of women’s health and beauty at any age.Iron is a conductor of hemoglobin, and iron deficiency can cause anemia. During menstruation, women lose about 30 mg of iron, and by the age of 40, these losses are exacerbated by hormonal changes. If you want to have shiny hair, strong nails and beautiful healthy skin – iron supplements will help.

Phytoestrogens

Phytoestrogens – herbal preparations, the reception of which helps to restore the level of female hormones, will help to improve health and compensate for hormonal imbalances.It can be a tincture, a tablet, or an extract from a plant that contains estrogen-like compounds. Phytoestrogens include derivatives of hops, soy, licorice and others.

Omega-3

Omega-3 polyunsaturated fatty acids – a must-have for women aged 40+. Omega-3 has a positive effect on the work of the brain and heart, strengthens blood vessels. Also, this fatty acid strengthens the immune system, prevents the formation of cholesterol plaques and energizes the body. Omega-3 is good for skin condition, nail strength and hair condition.

Features of taking vitamins

Before buying vitamins, consult your doctor. You should not rely only on the reviews of friends or network users, because each organism is individual. In addition, if you choose to drink micronutrients individually rather than in combination, it is important to consider that some of them are incompatible.

So, for example, taking vitamin D cannot be combined with vitamins A and E, it neutralizes the effect of taking these nutrients, and vitamin B12 neutralizes C and PP.It is not easy for a person to understand such nuances without preparation.

For vitamins to be as effective as possible, choose Amrita vitamin and mineral complexes on our website. The price will pleasantly surprise you, and delivery is carried out throughout Ukraine. Have already tried Amrita products – share your experience and leave a review!

Vitamin D and a woman’s reproductive health

It is known that the effect of vitamin D on the body is not limited to the regulation of calcium and phosphorus homeostasis.Adequate intake of vitamin D and maintenance of its normal blood concentration are extremely important for the health of the female reproductive system. However, most epidemiological studies show that vitamin D deficiency among the population, including in the Russian Federation, is quite widespread.

Vitamin D is an integral component of supporting a woman’s reproductive health, as it is involved in the regulation of ovulation and maintains a high sensitivity of ovarian tissue to hormonal influences.Vitamin D deficiency is widespread throughout the world and is one of the most important pathogenetic factors of infertility, along with abortion, spontaneous miscarriages and ectopic pregnancy. Vitamin D affects the steroidogenesis of estradiol and progesterone, the synthesis of anti-Müllerian hormone, reduces hyperandrogenism and hyperproliferation of the endometrium. The provision of a woman’s body with vitamin D is important for the prevention of polycystic ovary syndrome, which coexists with insulin resistance and is also one of the main causes of infertility.

Vitamin D is a prohormone. The hormone calcitriol itself is synthesized from this prohormone.

Unlike other hormones, vitamin D is not synthesized in the body in the required quantities. The long-standing myth about the synthesis of “sufficient amounts of vitamin D” by exposure to sunlight has nothing to do with reality.

What should you pay attention to when choosing a vitamin D-containing product?

There are both vitamin D-containing dietary supplements and pharmaceuticals on the market.However, it is known that only in drugs the list of active substances is strictly controlled; the drugs themselves have undergone clinical trials and are manufactured according to Russian or European standards.

I would also like to remind you that, according to evidence-based medicine, against the background of a low supply of vitamin D, the risk of bowel cancer and breast cancer increases manifold. That is why the correction of vitamin D is the most important task facing the obstetrician-gynecologist and doctors of related specialties.

Khodosevich E.V.

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