Vitamins necessary for women of different ages
Vitamins are low-molecular compounds that play an extremely important role in metabolism and are vital for normal functioning of the body. The need for them, in comparison with other nutrients, is very small, but their deficiency is fraught with serious pathological changes. Most of them are not synthesized in the body and come exclusively from the outside with food or as part of vitamin complexes. Particularly important vitamins for women, they help them to save not only health, but also external beauty.
- Characteristics of vitamins
- Symptoms of hypovitaminosis
- The need for vitamins in different periods of life
- Vitamin Complexes
- How to take vitamins
- Precautionary measures
Characteristics of vitamins
At the moment, the group of vitamins includes 13 compounds. They are divided into fat (A, D, E and K) and water-soluble (C, group B). Each of them is involved in certain biochemical reactions, which causes its biological activity. For the full functioning of the female body, all of the listed vitamins are needed, but some of them are especially.
"Vitamins of beauty"
The main desire of the absolute majority of women to remain always young and attractive. Vitamins A (retinol), E (tocopherol) and C (ascorbic acid) play an important role in this. They are responsible for the health and appearance of the skin, hair, nails. These compounds have antioxidant properties, protect cells from the harmful effects of free radicals, slow down the aging process, participate in the formation of collagen and elastin fibers, increase the rate of cell division and tissue regeneration, and improve their nutrition.
Tocopherol takes part in the regulation of endocrine and reproductive systems, reduces the risk of cardiovascular pathologies, cataracts, activates the brain, maintains the integrity of cell membranes, helps conceive and tolerate a healthy child.
Retinol increases visual acuity, strengthens bone tissue, participates in the formation of soft tissues and mucous membranes. Like tocopherol, it prevents the development of heart and vascular diseases, strengthens the capillaries and increases the activity of the immune system.
Warning: The intake of retinol, in contrast to beta-carotene, in large doses causes intoxication of the body, which manifests itself in the form of seizures, headache, edema.
Ascorbic acid strengthens the walls of the vessels, accelerates the healing of tissues, refreshes the complexion, ensures the appearance of a healthy blush on the cheeks, increases immunity.
Video: Ascorbic acid can prolong life
Vitamins of group B
The B vitamins for women are extremely important. They participate in cellular metabolism and energy metabolism, the work of the nervous, digestive and immune systems, help to cope with stress, emotional overload, are responsible for good health. This group includes 8 vitamins (B1, B2, B3, B5, B6, B7, B9 and B12). For women, the most important of them are B6 (pyridoxine), B12 (cyanocobalamin, cobalamin) and B9 (folic acid), which play an important role in the realization of its main purpose - the birth of a healthy baby.
Pyridoxine is involved in carbohydrate metabolism, nucleic acid replication processes, hemoglobin, hormone secretion, is responsible for the production of antibodies, regulates CNS activity, improves the assimilation of unsaturated fatty acids.
Folic acid is necessary for the replication of nucleic acids and the synthesis of new cells, its presence in the body is especially important in the phase of rapid growth (in the intrauterine period and early childhood). Her supplementary intake is almost always prescribed for those who plan to conceive , pregnant and lactating. It also helps to survive menopause , normalizes appetite, gives a healthy appearance to the skin, reduces the likelihood of developing hypertension, Alzheimer's disease, cancer, memory impairment.
Cobalamin beneficial effect on fat metabolism in the liver, protecting it from the accumulation of excess fat, enhances the action of ascorbic acid, increases efficiency, participates in the formation and strengthening of bone tissue. It positively affects the central nervous system and peripheral nervous system, helps with insomnia, apathy, stressful situations.
To maintain the health and beauty of the skin, protecting women from aging, women need vitamin D (calciferol). It helps to retain moisture in the skin, preserving their elasticity and elasticity, reduces bone resorption in osteoporosis, increases the absorption of calcium and phosphorus in the digestive tract, and ensures their penetration into the bones and teeth (dentin). Calciferol greatly facilitates PMS and the course of menopause.
Video: The importance of calciferol in the program "Live healthy"
Vitamin K (phylloquinone) increases blood coagulability and stops bleeding , strengthens the walls of blood vessels, normalizes the motility of the gastrointestinal tract, increases muscle tone, promotes the mineralization of bone tissue, prevents tumor diseases. Phylloquinone is produced by saprophyte bacteria in the intestine and comes from foods.
Symptoms of hypovitaminosis
Deficiency of vitamins for a woman's body can lead to rather serious consequences, a decrease in immunity, violations of the menstrual cycle. By characteristic features, you can determine which of them is missing:
- with insufficient intake of vitamins of group B, hair falls out, nail plates separate , pale skin turns dizzy, insomnia and anemia occur;
- with a deficiency of ascorbic acid, collagen synthesis decreases, the complexion worsens, weakness, apathy, muscle pains, bleeding gums appear on the skin, blue vessels appear on the skin;
- the lack of retinol is fraught with a decrease in visual acuity, a feeling of dryness on the cornea of the eye and skin, premature appearance of wrinkles;
- lack of tocopherol adversely affects the skin condition, leads to a decrease in sexual desire, the appearance of white spots on the eyelids;
- deficiency of calciferol is accompanied by a decrease in bone density, fatigue, joint pain, muscle weakness and seizures.
The need for vitamins in different periods of life
The need for women in vitamins depends on her age, occupation and health status. The older it becomes, the more it needs, since many processes slow down over time, the absorption and production of the necessary substances decreases.
Vitamins for women after 20 years
After reaching 20 years, and sometimes earlier, in the life of girls comes a very important stage. They become more independent, get a job, get married, move from their parents and create their own families. Such changes inevitably involve experiences, now they are forced to take responsibility and make decisions that determine their future. At this time, it is worthwhile to supply the body with useful substances, vitamins, micro- and macro elements in order to strengthen it and prepare it for pregnancy, because at the age of 20-30 most girls become mums for the first time.
Since the age of 25, cosmetologists are advised to start taking care of the skin on the face intensively so that as long as possible it remains smooth, velvety and without wrinkles. Such care should include not only the local application of masks and creams, but also the internal intake of vitamins in food or vitamin preparations.
Particularly relevant in this period are vitamins A, E, C and group B. Calcitenzerol and pyridoxine help alleviate painful menstruation and eliminate unpleasant symptoms of PMS. At the planning stage of pregnancy and during it, folic acid is required to prevent pathologies of the fetal nervous system.
After 30 years
At the age of 30-40 years, women usually lead a fairly active lifestyle, raise children, do household chores, go to work. In order to remain full of energy and energy, successfully cope with numerous cases, you need to take care of health, adhere to a healthy diet and exercise regularly. Otherwise, a disregard for him will not only lead to a rapid loss of beauty and freshness, but also to the development of chronic diseases.
After 30, many women begin to discover some not very joyful changes in their appearance: the first wrinkles, loss of firmness and elasticity of the skin, extra pounds, deterioration of the hair and nails.
- to slow the aging process and wither the skin (vitamins "beauty");
- to support the nervous system, improve memory and concentration (group B vitamins);
- to improve skin color and prevent the appearance of unsightly pigment spots on it (phylloquinone);
- to strengthen bone and dental tissue (calciferol).
For women who have not yet given birth to a baby or are planning a second or third baby, vitamins are important, which are already supporting the slowly starting to decline reproductive function (E, B3, B6, B9, B12).
Important: For the normal functioning of the body after 30 years, not only vitamins for women, but also minerals: iron, iodine, calcium, magnesium, manganese, copper, selenium, phosphorus and zinc are important.
After 40 years
After 40 in the female body, serious age-related changes begin to occur, caused by hormonal changes:
- more wrinkles appear on the face;
- the processes of withering of the skin are accelerated, its tone is reduced;
- water-lipid balance is violated;
- begin to fall out and gray hair;
- fragile nails become brittle;
- overweight appears;
- the probability of occurrence of severe chronic diseases (cancer, diabetes, pathology of the cardiovascular system and the musculoskeletal system) increases.
Another unpleasant moment of this age is the menopause, accompanied by poor health, frequent changes of mood, headaches, hot flashes, sleep disturbances. Due to the decrease in the level of the hormone estrogen in the blood, calcium salts begin to wash out of the bones, and cholesterol is deposited in the vessels .
To support and preserve youth and health in this period, vitamins for women that have antioxidant properties (A, C, E), as well as vitamins K, D, B12 and B9 are needed.
After 50 years
Since the age of 50, the general health state can dramatically worsen, metabolic rate slows down significantly, thyroid problems may arise, joints begin to ache, their mobility decreases, memory deteriorates. At the same time, against the background of a decrease in the digestibility of vitamins from food, their additional reception in the form of special complexes becomes more urgent.
Of particular importance in this period is vitamin B3 or PP, which has a positive effect on blood cholesterol levels, which reduces the risk of developing atherosclerosis, which normalizes blood pressure. After 50 for increased prevention of oncological pathologies, antioxidant vitamins, which inhibit the oxidative action of free radicals, and pyridoxine are needed.
To improve the quality of sleep, the functions of the nervous system, to cope with depression will help vitamins B1, B2, B6 and B12. Very useful for ladies in adulthood will be calciferol, reducing the risk of bone fractures in accidental fall.
To restore the hormonal background is possible with the help of phytoestrogens, which helps to avoid any side effects. They normalize the ratio of hormones, solving problems of mood swings, rapid fatigue, dry mucous, frequent urination, hot flashes and sweating. Often, this is not enough for modern women, they need to remain attractive, like others and themselves.
Looking young and feminine regardless of age is now possible thanks to modern developments. The balanced components of the Lady's Formula biocomplex "Menopause Reinforced Formula", rich in phytosterols, essential oils and polysaccharides, are selected in such a way as to provide the woman with everything necessary in this period. The complex contains vitamin E, group B (B1, B6, B12), pantothenic, nicotinic, oleic, stearic acid. The composition also includes microelements essential for improving the health and work of the organism: calcium, potassium, manganese, magnesium, selenium, zinc, phosphorus, fluorine, sodium. The increase in attractiveness and sexuality is due to the content of p-carotene and the enhancement of the action of isoflavins. All these substances are filled with energy, allowing you to forget about age.
It is known that the optimal sources of vitamins are food. These include fruits and vegetables, berries, greens, cereals, fish liver, meat, eggs, nuts and seeds, vegetable fats. However, in the modern pace of life, not everyone is watching to use in sufficient quantities all the nutrients necessary for normal life, vitamins and minerals.
The solution of the problem can be the reception of balanced vitamin preparations, selected according to age requirements. The most effective and popular among them among women are "Duovit", "Alphabet", "Vitrum", "Centrum", "Perfectil", "Multitabs", etc. For the fairer sex, experiencing the menopause, the drugs "Tsi-klim "," Complivit 45 plus "," Menopace ".
Duovit is suitable for any age category. It contains a complex of macro, microelements and vitamins for women, aimed at prolonging youth, stimulating cell regeneration, helping with stressful situations, normalizing sleep, increasing physical activity and mental abilities, and fighting excess weight. The drug is available in the form of blue drops (with minerals) and red (with vitamins) color.
A series of drugs Alphabet includes a variety of composition and spectrum of vitamin-mineral complexes. The peculiarity of these drugs is that they consist of three tablets of different colors, which need to be taken at intervals of 4-6 hours. This scheme ensures maximum assimilation of all components, taking into account their compatibility. The most popular products of this line are:
- "Alphabet Cosmetics" contains vitamins for women, minerals, medicinal herbs, slowing down the aging processes of bioflavonoids and coenzyme Q10.
- "Alphabet 50+" is designed for mature women, aimed at preventing heart disease, blood vessels, musculoskeletal system, age-related changes in the retina and protecting the eyes from UV radiation. Includes 13 vitamins, 9 minerals, carotenoids lutein and lycopene.
- "Alphabet Energy" is shown to women who lead an active lifestyle, strengthens the immune system, increases efficiency, activates mental activity. The composition includes all the necessary vitamins for woman, 9 minerals, rutin, succinic acid , vegetable powder of Siberian ginseng and magnolia vine.
- "Alphabet Effect" is designed for girls and women, intensively engaged in sports and fitness, contributes to increasing physical endurance, speedy recovery after training. In addition to the basic vitamins and minerals, the composition is supplemented with energetics (amino acids carnitine and taurine, eleutherococcus extract and green tea).
The vitrum line Vitrum includes a fairly wide range of drugs that are available in the form of coated tablets. The most effective for young women and girls is Vitrum Beauty. This complex contains all vitamins for women, minerals and special supplements for the beauty of hair, nails, elimination of dryness and redness of the skin, giving it a natural healthy color and radiance.
For women 30-45 years old, the drug "Vitrum Beauty Elite", which consists of amino acids, medicinal herbs, a complex of bioflavonoids and other useful compounds, is suitable. It restores collagen and elastin fibers, enhances microcirculation processes, improves nutrition of tissues, has a powerful antioxidant effect.
For women over 45 years, Vitrum Beauty Suite is recommended, containing vitamins, minerals, ginkgo biloba extract and lutein. This drug is aimed at combating age-related changes in the body, it promotes the mineralization of bone tissue, slows down the aging process, prevents withering of the skin, the development of eye diseases, stimulates cerebral circulation and memory.
After 50 years, Vitrum Centurii will be effective, the components of which activate metabolic processes, remove toxins, increase protective forces, reduce thrombus formation and formation of cholesterol plaques on the vessel walls, improve myocardial nutrition, and prevent the development of anemia.
How to take vitamins
Vitamins for women should enter the body in quantities approximately corresponding to the norms recommended for a certain age. From 20 to 60 years and older, the average daily quantities of these compounds should be:
- retinol (A) - 1 mg;
- calciferol (D) - 10 μg;
- tocopherol (E) - 15 mg;
- ascorbic acid (C) - 90 mg;
- phylloquinone (K) - 120 μg;
- thiamine (B1) 1.5 mg;
- riboflavin (B2) - 1.8 mg;
- nicotinic acid (B3, or PP) - 20 mg;
- pantothenic acid (B5) - 5 mg;
- pyridoxine (B6) -2 mg;
- biotin (B7, or H) - 50 mcg;
- Folic acid (B9) - 400 mcg;
- cyanocobalamin (B12) - 3 mcg.
At their reception it is necessary to consider compatibility with each other, and also with other medicines. For example, retinol is well combined with tocopherol, enhances the effect of zinc and iron preparations. Vitamins of group B intensify the action of manganese, copper, selenium. Together, they have a beneficial effect on the health of the nervous system. The degree of digestibility of B vitamins is significantly reduced when they are taken together with coffee and alcohol, and antibiotics significantly reduce their biological activity. Soporifics neutralize the effects of vitamins A, E and D.
When taking vitamin complexes, you need to consume a lot of fluid to better absorb them and clearly follow the doctor's instructions or instructions to the drug. Usually they are taken concomitantly with food or immediately after eating, drinking plenty of water. The course of treatment is 1-2 months 1 or 2 times a year, depending on the indications.
Interestingly: Oily solutions of retinol and tocopherol are often used by women externally, adding them to facials or hair.
The desire to saturate the body with vitamins and minerals is fraught with the development of hypervitaminosis, which can be no less dangerous for women than vitamin deficiency. In this regard, before you start taking any medication or dietary supplement with vitamins, you should consult a doctor and take a survey. Taking into account all the features of the diet and health status, the doctor will assess the real need for their intake and choose the best option.
With caution they are prescribed for neoplastic diseases, violations of liver function, injuries, brain diseases, epilepsy.
At the use of vitamin preparations at people can be marked by by-effects:
- allergic reaction;
- stool disorders;
- pain in the stomach;
- sleep disorders and stuff.
When taking large amounts of fat-soluble vitamins, overdoses occur, since they have the property of accumulating in the liver.
Video: What vitamins, depending on the age and type of activity a woman needs