A properly selected dietary supplement for women can quickly replenish the lack of vitamins and minerals. It is an ideal complement to the daily diet, as well as support for the body in more difficult moments. Find out which supplements for women will be best for you.
How do dietary supplements work?
A dietary supplement is a food product that contains vitamins and minerals, as well as other substances with a nutritional effect. The purpose of dietary supplements is to supplement deficiencies in the body that are difficult to compensate for with nutrition. It should be remembered that these are not products that can replace proper nutrition, but a way to supplement the diet.
This may be useful to you: Vitamins and supplements
The dietary supplement market is growing year by year, so everyone can find the right product for themselves. Vitamins for women or men are available in convenient capsules, sachets with powder to dissolve in water, tablets or liquids. Before starting supplementation, it is worth choosing not only the right form, but also the content of vitamins and nutrients in the product.
What vitamins can be found in women's dietary supplements?
The body needs several vitamins to function, which can be found in food. For various reasons, they may not be absorbed sufficiently, which leads to deficiencies. Compensating for them through diet is not always possible, especially when various food groups are eliminated. Dietary supplements for women may contain a complex of vitamins, but you can also find them in single portions. Which ones to reach for depends on the deficiencies that have appeared in the body. So what vitamins for women can be found in dietary supplements?
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Vitamin A - is one of the antioxidants. It is responsible for proper vision and also inhibits the development of free oxygen radicals, which are responsible for faster aging. Vitamin A can be reached for during menopause, when you notice the first wrinkles or loss of skin firmness.
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B vitamins - This is a complex of vitamins responsible for a number of important life functions.
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Vitamin B1 (thiamine) - Affects the proper functioning of the nervous system, neutralizes free oxygen radicals, and supports the functioning of the cardiovascular system.
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Vitamin B2 (riboflavin) - Supports the immune and nervous systems. Positively affects eyesight, reducing the risk of cataracts or blurred vision.
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Vitamin B3 (niacin) - It has a beneficial effect on the nervous system and dilation of blood vessels. Ensures the health of hair, skin and nails. Improves the condition of the skin and also protects it from harmful UV radiation.
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Vitamin B4 (choline) - Regulates muscle and brain function. Contributes to the development of memory and brain function in the fetus.
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Vitamin B5 (pantothenic acid) - Takes part in the synthesis of hormones, vitamins and neurotransmitters. Prevents premature aging and gray hair.
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Vitamin B6 (pyridoxine) - Often occurs with magnesium, because it enhances its effect. Regulates the nervous system, improves immunity and helps maintain a good mood.
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Vitamin B9 (folic acid) - This is an essential vitamin for pregnant and breastfeeding women. It is involved in the synthesis of nucleic acids, which are the basic component of DNA. It is essential for cell growth and functioning.
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Vitamin B12 (cobalamin) - Essential in hematopoietic processes, participates in the formation of red blood cells.
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Vitamin C - Another antioxidant, essential for the proper functioning of the body. Stimulates collagen synthesis in the skin, accelerates wound healing and protects against oxidative stress.
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Vitamin D - It is of particular importance in the body's immunity, and is also responsible for the health of bones and teeth. Even a balanced diet cannot provide its optimal level, so it is necessary to take it from the outside or synthesize it during sun exposure.
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Vitamin E - It is called the vitamin of youth. It has anti-aging, anti-inflammatory and anti-cancer effects. It supports the hormonal system and also reduces hot flashes that appear in a woman's life during menopause.
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Vitamin K - Ensures proper blood clotting, increases bone mineralization, thus reducing the risk of fractures. Together with vitamin D, they strengthen bones, which is why they are often found together in dietary supplements.
See also: Balanced diet for women
Minerals in dietary supplements for women
Vitamins for women are not the only dietary supplements that are needed for the proper functioning of the body. Minerals are also very important, such as:
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Magnesium - It is essential for the proper functioning of the nervous system. Its appropriate level is a guarantee of well-being and eliminating the feeling of fatigue. Magnesium deficiencies are very common among women, mainly due to increased stress, a diet poor in nutrients or absorption disorders.
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Zinc - This is one of the essential elements for health and life. It supports many cellular processes, strengthens the immune system, and has a positive effect on bone development. Preparations containing zinc inhibit hair loss and improve the condition of the skin and nails.
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Iron - Protects women from anemia, which is why it is an important element for menstruating women. Iron is involved in the production of red blood cells and also protects the body from oxidative stress.
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Selenium - Essential for the proper functioning of the thyroid gland. In addition, it has a positive effect on the immune system and slows down the aging of the body.
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Copper - It is responsible for the synthesis of pigment in the skin and hair. Deficiency causes graying of the locks. In addition, copper is an element that slows down the aging process of the entire body.
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Iodine - Is responsible for the proper functioning of the immune system, as well as many organs, such as the heart and kidneys. It is also important for metabolic processes in the body.
Vitamins for pregnant women
Pregnancy is a period in a woman's life when the need for vitamins and minerals increases. For several months, a woman's body changes, new needs appear. During pregnancy, the need for omega-3 fatty acids and folic acid increases. Therefore, it is worth including products that contain these ingredients in your diet. Pregnant women, even if they lead a healthy lifestyle, may need the support of dietary supplements. Folic acid is very important, but you should also not forget to take iron , iodine, magnesium or calcium. The future mother and child also need B vitamins, vitamin D and vitamin C.
Vitamins for postmenopausal women
During menopause, products containing phytoestrogens are very important, as they alleviate hot flashes or other unpleasant symptoms associated with this period. Women should take care of their immunity and strengthen their body. You can reach for multivitamin preparations , which contain vitamins for women, such as A, E, C and D, as well as B vitamins, zinc, selenium, omega-3 acids and calcium. However, an appropriate dietary supplement should be selected to the needs of mature women, so before starting the treatment, it is worth performing additional tests.
When to take women's vitamins?
Vitamin supplementation should be a complement to a varied diet, not an alternative. Ideally, the diet should be rich in a number of nutrients that are essential for the female body. Any vitamin deficiencies should be supplemented, because they can lead to poorer well-being, the development of more serious diseases or weakening of the body. Dietary supplements should be taken in accordance with the body's needs, because not only are vitamin deficiencies dangerous, but also their excess.
It is known, however, that different dietary supplements are needed at different stages of life. They should be selected according to your own needs, preferably in consultation with your doctor. Sometimes a set of vitamins adapted to the age and needs of a woman's body will be helpful.
