How To Shop For Multivitamins
Shopping for multivitamins can be overwhelming. There are so many products out there, and vitamins and supplements are not regulated by the Food and Drug Administration. But, there are a few things to look for to make sure youre getting a quality multivitamin.
Related: 8 Facts You Didnt Know About Supplements
Some supplements may contain less of the vitamin, mineral or ingredient that is claimed, Meyer says. To make sure you get what you pay for, look for a USP Verified mark on the product, which shows that a producthas been tested and verified for purity, strength, safety, dissolvability and manufacturing quality by the United States Pharmacopoeia, an independent authoritythat analyzesdietary supplements.
Also, look for multivitamins with third-party certification labels and testing from NSF International, Informed Choice or ConsumerLab.com, Ansari says, Certification programs help to ensure products contain the ingredients listed on the label, in addition to quality assurance of the products.
You should also avoid multivitamins that claim to treat or prevent a disease or illness, Poulson says, and labels like all natural are often meaningless. Another red flag: if the multivitamin doesnt list out its ingredients with quantities, and uses phrases like proprietary blend.
For A Better Immune System Take Vitamin D
Getty Images
“Vitamin D is necessary for immune and hormone support, but many individuals who live north of Atlanta often have low levels and deficiencies particularly in the winter months,” points out Gladd. “Ideally, one would have levels measured to determine their ideal dose, but most would benefit from taking 1000 to 2000 IU daily of vitamin D3.”
Amazon Elements Women’s 40+ One Daily Multivitamin
Formulated by Amazon’s Amazon Elements, these highly-rated multivitamins contain 21 vitamins and minerals and a botanical blend specifically created for women. One reviewer wrote, “I have taken them daily for the past 2 months. I love that it’s just 1 pill daily and I’ve noticed more energy, night sweats, and overall feel better!”
Don’t Miss: Which Vitamins To Take When Pregnant
Vitamin D And Calcium
During menopause, estrogen levels fall, and the risk of developing osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and vitamin D are essential for good bone health.
So, women should ensure that they adopt a diet and lifestyle that enable them to maintain levels of these vitamins.
Vitamin D
Womens activity levels and overall health status can affect their dietary needs.
What Supplements Should Postmenopausal Women Take
Research shows that women in menopause can be deficient in several key vitamins and minerals.
Some of the most important nutrients are calcium, iron, and magnesium. Supplements can provide these key vitamins minus any side effects or negative interactions with other medications that may be taken for menopause-related symptoms.
The type of supplements a woman in menopause should take will depend on her individual needs as well as personal preferences. Its absolutely essential to speak with a healthcare provider before adding any vitamin or supplement into your health routine.
- Women going through premenopause or menopause may find that flaxseed and flaxseed oil give modest relief to some of their minor symptoms.
- A few studies have found evidence that different types of ginseng might help improve the quality of life during menopause. Ginseng is shown to improve mood and increase sleep.
Bonus: Want to make even more of a difference for your health? In addition to eating healthy and taking your vitamins, try these 8 amazing strength moves for women over 50.
You May Like: How Much Vitamin D3 For Kids
When To See A Doctor
Its important to consult a healthcare professional before taking any new supplements. They can recommend a product thats suitable based on your medical history, current medication list, and diet.
In addition to ensuring that a product is safe for you to take, a healthcare professional can order blood testing to determine whether you have any nutrient deficiencies that need to be treated with a high dose supplement or an intramuscular injection.
Royal Jelly For Hormone Balance
Royal jelly provides powerful antioxidants and has antibacterial and anti-inflammatory effects. It is one of the best sources of vitamin B5, which helps to combat fatigue and insomnia and to maintain healthy skin, hair, and digestion.
Studies show that Royal Jelly has estrogen-like effects, and also stimulates the production of collagen in the skin. Its, therefore, not surprising that Royal Jelly is a popular supplement to promote general well-being.
Many women notice that taking Royal Jelly increases vitality and improves the complexion, nail strength, and hair glossiness.
Vegetarian Royal Jelly Capsules on GloryBee
Read Also: What’s The Best Time To Take Vitamin C
Key Vitamins And Minerals For People Over Age 51
Explore details about the following vitamins and minerals and recommended amounts for older adults:
Vitamin A. Food Sources: Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
- Men Age 51+: Most men 51 and older should aim for 900 mcg RAE.
- Women Age 51+: Most women 51 and older should aim for 700 mcg RAE each day.
Vitamin B1 . Food Sources: You can find vitamin B1 in meat especially pork and fish. Its also in whole grains and some fortified breads, cereals, and pastas.
- Men Age 51+: Most men 51 and older should aim for 1.2 mg each day.
- Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B2 . Food Sources: You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli.
- Men Age 51+: Most men 51 and older should aim for 1.3 mg each day.
- Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B3 . Food Sources: Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish.
- Men Age 51+: Most men 51 and older should aim for 16 mg each day.
- Women Age 51+: Most women 51 and older should aim for 14 mg each day.
Vitamin B6. Food Sources: Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit .
Pure Encapsulations Women’s Nutrients Hypoallergenic Multivitamin/mineral Complex For Women Over 40
These supplements were formulated to support breast cell health, eye integrity, urinary tract health, and emotional health, specifically for women over the age of 40. “I have been taking only one tablet daily for the last two weeks, and I noticed a definite increase in energy and well being,” said one fan.
These “Amazon’s Choice” vitamins contain Methylated Folate, Setria L-Glutathione, Broccoli, and CoQ10 to produce energy, manage weight, and strengthen the immune system. “I love that I only need to take one a day, they aren’t ridiculously expensive and they’re whole food vitamins with methylated folate,” one reviewer wrote.
Read Also: What Vitamins Are In Prenatal Pills
What Vitamins Should A Teenage Girl Take Daily
As a teenage girl, it is important to make sure that you are getting all of the vitamins and nutrients your body needs. This will help ensure that you stay healthy and strong. There are many different vitamins and minerals that are essential for teen girls, and each one provides its own unique set of benefits. In this article, we will discuss what specific vitamins young women should take daily and why they are important.
Vitamins You Need If You’re In Your 40s
Calcium and vitamin D remain a vital nutrient into your 40s. Vitamin D absorption decreases with age, starting in the 40s, Poulson says. It helps the body absorb calcium, boosts the immune system, reduces inflammation and could help maintain respiratory health. Women in their 40s should get 15 mcg of vitamin D a day.
Related: Your Guide to Perimenopause
Many women in their 40s are facing perimenopause, and omega-3 fatty acids are an essential nutrient, Poulson says. Fish oil is a supplement often rich in omega-3s. These nutrients have been shown to reduce the risk of heart disease, which is the No. 1 killer of women, and support brain health.
Recommended Reading: How To Take Daily Vitamins
How Can I Get The Vitamins And Minerals I Need
It is usually better to get the nutrients you need from food, rather than a pill. Thats because nutrient-dense foods contain other things that are good for you, like fiber.
Most older adults can get all the nutrients they need from foods. But if you arent sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.
Its important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.
When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you dont need. Your doctor or pharmacist can recommend brands that fit your needs.
What The Experts Do Healthy Food Instead Of Supplements
I dont take any supplements routinely, says Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. I try to eat three healthy meals a day to get the vitamins, minerals and other nutrients I need. How he does it:
- Plenty of produce. I aim for two or more servings of fruits or vegetables at every meal, he says. I enjoy salads and have one for lunch or dinner several times a week.
- Low-fat dairy and whole grains. Low-fat or fat-free milk and yogurt provide calcium, magnesium, potassium and other nutrients, he says. I have cereal with milk for breakfast a few times a week. And I have yogurt sometimes too.
- Protein. At home we usually have fish or chicken for dinner. I am not a vegetarian rather, I eat minimal meat, Appel says. Some fish, such as salmon, are a good source of healthful omega-3 fatty acids.
Also Check: Where Can I Get My Vitamin Levels Checked
Vitamin K2 Helps Protect Your Arteries
Most of the vitamin K obtained from food is the plant version, vitamin K1, which is found in cauliflower, broccoli, lettuce and other dark green leaves.
Less than 10% of our vitamin K intake is in the form of vitamin K2, which is found in the liver, egg yolk, meats, and fermented foods such as live yoghurt, cheese and natto.
While your liver uses vitamin K1 to make clotting proteins, other tissues such as the bones and arteries prefer the vitamin K2 form. In the circulation, vitamin K2 activates proteins that transport calcium away from the arteries.
In the bones, vitamin K2 activates proteins which bind calcium. So, as well as protecting against osteoporosis, vitamin K2 helps to guard against unwanted calcification of the artery walls.
While your tissues can convert some vitamin K1 to vitamin K2, your liver hoards vitamin K1 when it is in short supply. Thus a supplement is a great idea for people in later life. Ive certainly started taking it.
Now Foods Supplements Vitamin K2 on
Do You Really Need A Different Multivitamin As You Age
If youve browsed the vitamin aisle at your local drugstore or supermarket, youve likely noticed that some multivitamins are specifically for women in certain age groups.
That’s because nutrient needs change as you get older, says Palinski-Wade. A woman who is still menstruating, for example, needs more iron than a woman who is post-menopausal, and a woman in her 40s and older may need additional calcium to support bone health. If youre a woman of child-bearing age who is planning to eventually become pregnant, taking a prenatal vitamin even before pregnancy can help ensure youre getting enough folic acid, which can help prevent birth defects.
Prenatal vitamins are also important to take during pregnancy to ensure the mother is taking in enough key nutrients such as folate and choline to support healthy growth and development of the baby, Palinski-Wade notes.
Here are the best multivitamins by age group and need.
You May Like: What Us Vitamin C Good For
Best Multivitamins For Women Over 50
A multivitamin for women over 50 is a must. For a lot of people, taking a single pill might be easier than taking all sorts of different supplements separately. So a multivitamin for women could be a good option if it has the right vitamins and minerals.
Women over the age of 50 need to focus on specific nutrients in a multivitamin because the body changes and nutrient requirements change too.
You should also check the label of your multivitamin to ensure it doesnt contain more than 100% of most ingredients. Vitamins and minerals can be toxic at high levels, so its best to stick to the recommended daily allowance.
The best multivitamin for women over 50 is one that covers several bases. Make sure your multivitamin has the following: Vitamins A, Vitamin B12, C, and D. Most multivitamins have all of these in them but its best to check your label before you buy. Calcium for women is important in a multivitamin over 50 as well to preserve bone health.
When looking for the best multivitamin over 50, its wise to do some research. Know which vitamins you specifically want? Make sure theyre in your multivitamin at the dosage youre looking for.
And since dietary supplements are not regulated by the FDA, its important to trust the brand that youre choosing as well. Not all multivitamins for women are created equal which is why a quality brand is important.
Here Are The Best Vitamins Women Over 40 Should Be Taking Daily
Jun 3, 2019 | Health
Are you turning 40 soon? Then you may be worried that its all downhill from there.
You need to relax 40 is the new 30! Even still, there are some things you can do to keep Father Time away from you so you look and feel fabulous.
One of those things is adding vitamins to your daily regimen. You may already be taking vitamins every day, but there are some you should add now that youre turning 40 years old. Here are some of the best vitamins for women over 40.
You May Like: How Much Vitamin D Is Recommended For Adults
Why You Might Need Daily Vitamins
As a registered dietitian, Im frequently asked What vitamins should I take daily? While its possible for healthy individuals to get their necessary daily vitamins and minerals from a healthy, well-balanced diet, its not the reality for most individuals. Busy schedules, on-the-go eating, varied soil quality, lack of access to healthy foods, and certain food preferences, allergies, or intolerances all pave the way for less than stellar nutrient intake. As such, daily vitamins can be a useful way to fill nutritional gaps in your diet.
There are also times in your life when short-term supplementation can help support your healthy body. For instance, when trying to conceive or during pregnancy, theres an increased nutrient demand thats nearly impossible to meet through a healthy diet
In addition, the use of probiotics can help support a healthy gut during times of stress or sickness. Or if you drastically change your diet, such as from eating eat to adopting a vegan diet, you may need some nutritional support.
You may also need to take vitamins daily if you have certain medical conditions. For instance, an ill-functioning digestive system that causes malabsorption may require supplementation. Elevated cholesterol levels can also benefit from specific supplements .
While not everyone needs daily vitamins, many people can benefit, and supplements can be a way to keep your body in tip-top shape.
The One To Watch Out For
Maskot/Getty Images
One supplement that’s tricky, Gladd points out, is iron. “The problem with iron is that while you definitely do not want to be low, you also do not want to have excess amounts of iron, as it can be oxidizing or damaging. Men in this age group rarely need to consider iron supplementation, but women should have their iron levels checked. Having a period monthly means blood loss, and if the diet and/or digestive absorption are not supporting this loss with replacement, then you can start to feel the effects of iron deficiency: fatigue, brain fog, muscle cramps, or restless leg syndrome at night.”
Zoa Photo/Stocksy
Sound like things you’ve experienced? Head to your doctor and have your blood checked. If you’re low on iron, Gladd recommends taking iron supplements recommended by your doctor onâwait for itâan empty stomach with a small amount of orange juice. Gladd explains: “The vitamin C helps with absorption into the bloodstream.”
Stocksy
Lastly, Gladd points out that above all, you should focus on eating right and having a healthy lifestyleâthat will help with your overall wellness and is the best investment, obviously. Once that’s addressed, you can use vitamins to help with the gaps.
Recommended Reading: What Prenatal Vitamins To Take In First Trimester
