Vitamins and minerals for women after 30 years

After 30 years in the body of women passes a lot of changes, primarily hormonal. To support all vital organs, women over 30 need vitamins. Those that a person needs to improve their health account for up to 20, and more than 20 minerals. Which ones to choose and how to take them correctly, and most importantly, why do we need vitamins for women?

Changes in the body after 30 years

Many women after 30 years have already given birth to one or two children, have gone through a hormonal adjustment of the organism, which has already begun to deplete many of its functions. From this, a woman after 30 years can have weakness, fatigue, migraines, especially if she works a lot.

Changes are passing on the external level. Nails may begin to break, the ends of hair split, the skin becomes thinner and becomes dry. It is necessary to fight this with the help of vitamin-mineral complexes, including vitamin A. It significantly improves the condition of the skin.

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Causes of migraine

They may be hormonal changes, deterioration of the reproductive system, as well as the thyroid gland. Therefore, to check the state of the thyroid gland is the holy duty of every woman after 30 years.

Migraines can appear during the menstrual cycle - then first need painkillers, and then vitamins to improve well-being. The causes of migraines can be contraceptives - then you need to change them for others or add vitamins for women.

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Anemia

It may be due to a deficiency in the B vitamins in the body. First of all, vitamin B6. Then the woman has an increased irritability, fatigue, headaches, poor sleep. If all these signs are present, it is worth checking your blood for hemoglobin level. If its level is low, you need drugs with iron.

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Thyroid

Violations of its work can lead to incorrect production of thyroid hormones T3 and T4. Disorders of the thyroid gland in women after 30 years of age are 10 times more likely than in men of the same age. To make sure that the thyroid gland is all right, go through an ultrasound. If the thyroid gland is enlarged, the woman needs drugs with iodine.

In order to determine the picture of the general state of the body, a woman after 30 years must at least once a year check the work of the reproductive system (the gynecologist will help), undergo an ultrasound of the genitals and mammary glands, and also visit a breast specialist.

Required vitamins for women after 30 years

Each age needs its own vitamins. For women after 30 years have their own requirements, multivitamin complex can not do without some micronutrients.

1. Calcium and vitamin D must go together, as calcium without vitamin D is poorly absorbed by the small intestine. Calcium is needed for strong bones, nails and teeth, especially since a woman loses a lot of calcium after giving birth.
2. Vitamin K is needed to improve blood clotting - at this age it may not be as good as at 18
3. Preparations with boron are necessary for the prevention of brittle bones and their weakening
4. Vitamins E and A also complement each other, they are best taken together so that the skin and hair are healthier and look beautiful. If a woman smokes, then vitamin A can not be overdone, because in large quantities it can cause the risk of cancer.
5. Vitamin C is needed to improve the immune system, increase the body's resistance to infections and colds. Vitamin C is excellent for the absorption of iron, especially with anemia. Vitamin C is needed in increased doses, when a woman smokes - then it should be taken up to 200 mg per day.
6. Chromium will rescue a smoker if her carbohydrate metabolism is disturbed. He is good with a group of drugs of magnesium, zinc, selenium and silicon.
7. Zinc is well absorbed if you take vitamin A with it. Iron is also taken in zinc, because these vitamins in a complex struggle with poor memory, inattention, poor concentration, low level of information perception. This is especially useful for those women who work with large amounts of information. Zinc is very useful when you need to improve the functioning of the reproductive system, the nervous system, and the metabolism of all kinds.
8. B vitamins in combination with copper, manganese, selenium will help to cope with nervous exhaustion, strengthen the nervous system.
9. Phosphorus in combination with calcium will help repair cells and build new ones - they contribute to these processes. These micronutrients are especially good after 35 years, when a woman undergoes changes at the muscular and bone level, depletes body reserves, memory deteriorates, attention spreads, and fatigue appears. Phosphorus and calcium will help restore the state of the body.

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What is an antioxidant complex?

Antioxidants - vitamins that fight the aging process and cell depletion, include vitamin A, vitamin C, vitamins of group B, potassium, calcium, selenium and zinc. Selenium is taken in combination with vitamin E for better effect. Oxidants are especially important for women who drive a car, because they are under stress and not the best environmental conditions (cars still have the properties to produce harmful emissions). Antioxidants also increase resistance to colds and infections.

What prevents the absorption of vitamins?

If you are taking vitamin complexes, try to minimize the use of coffee. Coffee leaches calcium from the body, as well as in quantities of more than 300 ml per day can completely reduce the effect of taking b vitamins, zinc and potassium.

If a woman takes antibiotics, then the effect of B vitamins, magnesium, iron can be reduced to zero. When taking antibiotics, you should consult with your doctor, maybe you need increased doses of vitamins at this time.

If a woman after 30 uses hypnotics, they can neutralize the effects of calcium. Sleeping pills also tend to impair the absorption of vitamins A, E, D, B12.

Taking alcohol does not allow vitamins to be absorbed. Especially perniciously alcohol affects vitamins of group B, vitamin A, washes calcium, potassium out of the body, prevents iron, zinc, and magnesium from being absorbed.

Vitamins and Calories

While taking vitamins, you should not forget about your nutrition, because vitamins from the pharmacy and their natural products must act in a complex - then there will be an effect from their intake. In order not to gain excess weight, you need not go out of the norm of calories, depending on how much labor a woman makes to work.

If a woman works in an office, 2000 kilocalories will suffice, and if her work is connected with frequent movements, business trips, sports, physical labor, the daily rate will be up to 2,700 kilocalories. Meals should be fractional, up to 5 times a day, and vitamins should be taken from 2 to 3 times a day.

Especially vitamins are needed for women whose menu is not rich and who snack on the go in fast food restaurants or in a cafe.

To make vitamins for women better assimilated, drink up to 2 liters of water per day (purified), and if you have kidneys, at least up to 1 liter per day. So nutrients - vitamins and minerals - will be better absorbed by the body.

Vitamins for women, improving the reproductive system

If a woman after 30 years is planning to become pregnant, she needs to support the work of the reproductive system. The functions of the genital organs at this age are dying out, and the production of sex hormones is significantly reduced. Therefore, for a full conception and carrying a woman needs vitamins.

Folic acid

It is also vitamin B9, which helps the body cells to work and develop fully. If during pregnancy a woman is deficient in vitamin B9, it can affect the health of the baby. A child may grow up with developmental defects. For mom, a lack of folic acid during pregnancy can be reflected in a bleeding disorder and impaired functioning of internal organs, anemia.

The dose per day of vitamin B9 for a woman after 30 years is 400 mg, and if a woman is bermen, the dose is much increased - up to 600 mg. If the mother is breastfeeding the child, the need for folic acid is also more than the norm - 500 mg. Since B9 is a water-soluble vitamin, it does not accumulate in the body, and the excess is removed. Therefore, folic acid reserves need to be accumulated every day.

If you take folic acid from products, the best is pea chickpeas - in 100 g peas chickpeas 560 mg of folic acid

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Vitamin E

In other words - tocopherol. Tocopherol in Greek is “the birth of children”. This micronuent helps synthesize callogenic fibers that form the basis of muscles, give them elasticity. Vitamin E in the diet helps fight free radicals, that is, slows down the aging process, protects skin, nails and hair from aging processes.

When a woman does not have enough vitamin E, it is much more difficult for her to conceive and the main thing is to carry the baby. In addition, a lack of tocopherol can lead to a decrease in sexual desire.

Vitamin E is fat soluble, so it tends to accumulate in the liver. This means that an overdose of tocopherol is unacceptable.

Vitamin E can be taken from foods such as eggs, vegetable oil, liver, milk, cheese, meat.

Tocopherol per day you need 10 IU, but after a woman becomes pregnant, tocopherol needs a lot more - up to 15 IU.

Vitamin A

It is good for skin, hair and nails. But if you overdose vitamin A during pregnancy, it will have a bad effect on the fetus - the child can be born with deformities - physiological and impaired brain function. The daily rate of retinol for a non-pregnant woman after 30 years is 3000 IU, and when she became pregnant more than 3300 IU.

Vitamin B1

B vitamins are very good for improving blood formation, and vitamin B1 is not an exception. B1 (thiamine) perfectly helps to deal with stress, so it is called anti-neurotic.

If vitamin B1 is lacking, the nerve cells are deformed, the woman becomes susceptible to depressive states, her attentiveness, memory, concentration are worsened, poor sleep and general weakness are possible.

Vitamin B2

Vitamin B2 (riboflavin) helps restore the condition of the skin, hair, nails, it is especially needed if a woman is prescribed dermatotherapy.

Vitamin B6

In other words - pyridoxine. If vitamin B6 (pyridoxine) is lacking, the hair may begin to fall out and the nails exfoliate, the nail plate may change color and shape, become softer and brittle. Pyridoxine a woman needs up to 1.5 mg per day, and if a woman is expecting a child, up to 2.2 mg.

How to understand which vitamins for women are needed most?

• With a pale face - lack of folic acid, iron, vitamin B12.
• With bluish skin color and early gray hair - not enough copper
• If a woman has acne - not enough vitamin E, A, B, selenium, zinc.
• If a woman has small white dots on her eyelids (wen), then tocopherol (vitamin E) is missing. In this case, you need to eat less fatty foods, restore fat metabolism.
• With dilated pores - not enough vitamin P, lack of sunlight. From this, the skin becomes oily, pale, shiny.
• Early wrinkles - deficiency of vitamin A, zinc and vitamin B
• If a woman has small vessels on the skin, there is a lack of iron, copper and vitamin C. Alcohol overdose.
• If a woman has skin on her face and hands, it can be from a lack of vitamin A.

Take vitamins for women on the advice of a doctor to correctly calculate their doses and ratios.

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