What Vitamins Should You Take Daily
It is estimated that about half of American adults take some type of vitamin or mineral supplement.
People might take supplements if they know theyre missing a certain food group, says Patton. Others might take supplements for the antioxidant benefits or because they know they dont eat fruits and vegetables. Some people may have a true deficiency.
Everyones vitamin needs are different, so its a good idea to talk to your doctor or registered dietitian before starting to take supplements. They can help you decide which products to take, or if you need to take any at all. Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems.
Biocare Vitamin B12 Veg Capsules 30 Tablets: 1259 Biocarecouk
Our nutrition experts recommended a vitamin B12 supplement for vegans with good reason: the only reliable vegan dietary sources are foods that are fortified with it and if these are not part of your diet you will need a daily 10mcg supplement to compensate. If you are low in B12, over time this can lead to extreme fatigue, memory problems, blurred vision and anaemia, so this is a supplement well worth shelling out for.
Best Multivitamin For Vegan Women: Essential For Vegans By Future Kind
Future Kind has developed the premier multivitamin for women who consume a plant-based diet.
Essential for Vegans contains the three major nutrients that most vegans and vegetarians are deficient in- Vitamin B12, Vitamin D, and Omega-3
This multivitamin supports the health of women through promoting better energy, boosting their immune systems, as well as supporting their overall mood and cognition.
Better yet, Essential for Vegans sources its omega-3 from pollutant-free algae and its vitamin D3 from lichen to provide women with a 100% cruelty-free supplement.
Women should take 2 softgels of Essential for Vegans daily, preferably with food. Each daily serving provides women with 400mcg of B12, 650 mg of algal omega 3 oil, and 50mcg of Vitamin D3.
Pros
- Some vegans may want or require additional nutrient support
Muscle + Brawn Readers Get 10% off Their Orders With Coupon Code: BEKIND10
Recommended Reading: What Vitamins Are Good For Women Over 50
The Best Vitamins And Supplements For Women In Their 50s
Vitamins and supplements can help support health through menopause. For women in their 50s, menopause is often a significant change that affects the body. High priority supplements for women in their 50s include vitamin D, calcium, turmeric, and omega-3 fatty acids.
Vitamin D is an especially important vitamin for women in their 50s. By helping the body absorb calcium from food, vitamin D helps promote bone health. Taking vitamin D in conjunction with calcium can help support and maintain healthy bones.
Take A Personalized Approach To Supplementation
American men consume more calories than are needed for survival: according to the US Center for Disease Control, men put away a whopping 2,475 calories per day on average. That being the case, you would think men would also be getting enough essential vitamins and nutrients to support great health.
Due to genetics, location, food availability, and lifestyle, everyone has unique nutritional needs. For instance, if a person consumes a lot of leafy greens, they might have adequate potassium levels. But if that same person rarely gets any direct sunlight, he could be lacking in vitamin D.
For this reason, multivitamins are not always the best solution for solving vitamin and mineral deficiencies. A more personalized approach provides the proper supplementation for your individual profile without overdoing certain ones you may not need.
There are other factors that help determine what nutritional supplementation you might need, such as family history, activity level, and stress levels. In addition, variables like alcohol intake, caffeine consumption, and even travel can play a role. For example, those that consume alcohol in excess are at particularly high risk of having B vitamin deficiencies.
There are thousands of products on the market, but weve done the exhaustive research to identify the five key supplements that can help men address common deficiencies, and the highest priorities. If you want to look, feel, and perform your best, these supplements are worth checking out.
Recommended Reading: Does Vitamin B12 Help With Anxiety
Women Who Are Very Active
Women who exercise a lot or have physically demanding jobs may need to consume more nutrients to stay healthy.
Research from 2014 suggests that female athletes and those with active military jobs have a higher risk of deficiencies in vitamin D and calcium. This can lead to weakened bones and a greater risk of injury.
Those who are very active may also have a greater risk of iron deficiency.
Very physically active women should speak with a doctor or dietitian about tailoring their diet and supplement intake to meet their specific needs.
Vitamins Minerals And Pregnancy
Eating healthily during pregnancy is important to meet the nutritional needs of the developing baby and for the mothers own wellbeing. However, this doesnt mean eating for two it is the quality of the diet that is important, not the quantity of food eaten.Eating a variety of foods from each of the key food groups is generally enough to meet both mother and babys requirements. Special attention should be given to calcium, folic acid , iron, zinc. Iodine and vitamin C.
Don’t Miss: Where Can I Find Vitamin B12
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.
Vitaboost Multivitamin 50+ Effervescent 20 Tablets
Dont like taking tablets? Try these VitaBoost multivitamin effervescent tablets instead.
Expertly formulated with vitamin D, vitamin C, calcium, zinc and more, this multivitamin has been designed to meet the changing needs of those over 50s.
Simply dissolve these orange & passionfruit flavour tablets into water and enjoy this fizzy way to nourish your body. Theyre vegetarian-friendly too.
What our customers think:
Having a problem swallowing pills I find these effervescent tablets easy to take and appreciate that I am having my daily top up of vitamins. The taste is not too bad either.
L Austin Lovely taste 5/5 stars
Great drink to start every morning, wakes me up and sets me up for the day.
Recommended Reading: What Has Vitamin C And Zinc
Boots Vegan Omega 3 Oil 60 Tablets: 8 Bootscom
We all need good fats in our diet like omega 3, an essential fatty acid, classed as such because it is vital to good health and our body does not make it so we have to get it from food or supplements. Vegans can find omega 3 in walnuts, chia seeds and ground flaxseed, but might find it hard to get the amounts they need. Taking a daily supplement like this one containing flaxseeds nutritional powerhouses which are a rich source of plant-based omega 3 should resolve any shortfall.
What Does Recommended Daily Allowance Mean
The recommended daily allowance for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.
There are different ways to measure the RDA. Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms. There are 1,000 micrograms in 1 milligram. Each vitamin and mineral has a specific RDA.
Recommended Reading: What Vitamins To Take After Birth
Hispanic And Black American Women
A 2012 national survey from the CDC found that American women who were Black or of Mexican descent were twice as likely to have low levels of iron than non-Hispanic white women.
Women from these groups may benefit from eating more iron-rich foods or taking supplements.
Some important nutrients for women and good sources of them include:
- Folate: Sources include spinach, rice, avocado, broccoli, oranges, asparagus, and fortified breakfast cereals.
- Iodine: Sources include seafood, seaweed, eggs, grain products, iodized salt, and unsweetened dairy products.
- Vitamin D: Sources include fatty fish, fortified or pasture-raised or free-range egg yolks, mushrooms, and liver.
- Iron: Sources include red meat, seafood, poultry, spinach, lentils, and soybeans.
- Calcium: Sources include dairy products, fortified milk alternatives and juices, sardines, salmon, tofu, and kale.
Recommended Sodium Intake For Older Adults
Sodium is another important mineral. In most Americans diets, sodium primarily comes from salt . Whenever you add salt to your food, you’re adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesnt come from our saltshakers its added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.
How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and dont add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked low sodium, unsalted, no salt added, sodium free, or salt free. Also check the Nutrition Facts Label to see how much sodium is in a serving.
Read Also: What Is The Dri For Vitamin C For Moyra Doyle
What Age Should A Woman Start Taking Vitamins
In our opinion, its never too early to start looking after yourself.
There are multivitamins made for all stages of life, from childrens multivitamins and multivitamins for teenagers, all the way up to multivitamins for women over 50.
This means that you can always make sure your body is getting the vitamins and minerals it needs for every stage of life.
Is It Good To Take A Multivitamin Every Day
Studies have shown that while taking a multivitamin daily can help some individuals meet their nutritional needs, in others it may lead to excessive intakes of nutrients .
For this reason, its important to carefully read supplement labels and identify any nutrients that youre already consuming regularly, either through your diet or other supplements you may be taking.
Another important factor is the types of vitamins included in a product.
Water-soluble vitamins, like B vitamins and vitamin C, are easily excreted in the urine when consumed in excess. However, fat-soluble vitamins vitamins A, D, E, and K can build up in the body, potentially leading to toxicity .
Its a good idea to check with a healthcare professional before beginning any new supplement, including a multivitamin. They may recommend a single-nutrient vitamin for you, rather than a multivitamin, to ensure you arent regularly consuming excess amounts of nutrients.
Read Also: Is Vitamin E Good For Arthritis
Multivitamins For Overall Nutrition
That one-a-day you grew up thinking was essential for good nutrition may not be. Researchers studied multivitamin use and medical issues of 161,808 participants in the Womens Health Initiative study. Of the total number of WHI participants, 41.5 percent used multivitamins. Over the course of eight years, experts found that multivitamins did not affect the risk for certain cancers, heart attacks, strokes, or death.
The bottom line: Instead of a multivitamin, eat a healthy well-balanced diet, and supplement with individual vitamins and minerals that match your individual needs, recommends Brenda Powell, MD, a physician at the Center for Integrative Medicine at the Cleveland Clinics Wellness Institute.
Nutritional Supplements Support A Healthy Lifestyle
Nutritional supplementation, along with certain herbal products, can be an integral part of your health regimen. However, to be truly healthy as you age, its important to maintain the traditional pillars of wellness: a balanced diet, regular exercise, and adequate sleep.
Whatever your age, it is important to pay attention your bodys needs as they evolve, and to understand the unique factors influencing your health. If you do decide to take supplements to help achieve your health goals, select those made from the highest quality ingredients possible.
You May Like: What Vitamins Are For Immune System
Women’s Health Needs Evolve Over Time And Your Nutritional Profile Is As Unique As You Are Learn The Simple Way To Choose The Right Supplements For Your Age
Taking vitamins and supplements is a great way to boost your nutrition at any age. But choosing the right supplements is often overwhelming–there are a lot of options out there. Among the many options, each can play a number of roles in the body and touts various health benefits. Depending on your diet, lifestyle, routine and life stage, some supplements will hold distinct advantages over others.
To quickly give you a lay of the land: there are 13 vitamins and 16 minerals that are necessary for the body to function optimally. In addition, there are other sources of nutritional and health support with potential benefits, like fish oil or herbal supplements.
Women in their 30s, 40s, or 50s have very different biological needs, and often have unique goals related to their health, as well. We understand that choosing the most appropriate vitamins and supplements can be a daunting decision, so weve done the research to break down which vitamins and supplements are priorities at the various stages of life.
Antioxidants: Vitamin C And Vitamin E
Vitamin C and vitamin E are powerful antioxidants and support healthy skin from the inside out.
Vitamin C helps support the immune system and supports the creation of collagen, which supports skins youthful, soft, and elastic appearance. Due to their antioxidant properties, vitamins C and E may even help maintain skin health over time. Many people even apply vitamin E oil topically to skin injuries to help prevent scars or speed up the healing process.
Don’t Miss: How To Add Vitamin C Serum To Skincare Routine
Vitamin Needs Throughout Life
Nutrient needs differ throughout a womans life.
Deficiencies are also more common during certain life stages, such as pregnancy, and under certain circumstances, such as when a woman smokes or drinks excessively or is diagnosed with a medical condition.
Keep in mind that this article only focuses on vitamins, not all nutrients.
Whats The Best Time To Take A Multivitamin
Some vitamins, like water-soluble vitamins, can be absorbed on an empty stomach. However, multivitamins typically contain fat-soluble vitamins as well, which require dietary fat for absorption.
Thats why its often best to take your multivitamin with a meal or snack.
To make remembering to take your multivitamin easier, it may be helpful to take your vitamin with the same meal each day.
Read Also: How To Get Vitamin B12 As A Vegan
Active Iron Pregnancy Plus 90 Capsules
A pregnancy multivitamin with a difference, this Active Iron Pregnancy formula contains 20 essential vitamins and minerals + 25mg of Active Iron to support you and your baby all through pregnancy and beyond.
Its been designed to optimise vitamin and mineral absorption* while being non-constipating and kind on the stomach. You also get a daily dose of sustainably sourced omega 3 and active folic with up to 3x better absorption when compared to standard folic acid supplements.
*2x better absorption that standard iron tablets
What our customers think:
Mrs Dawood Active iron pregnancy plus 5/5 stars
Its a complete pack for pregnant women providing omega 3, iron and all other vitamins and minerals which are essential for mum and baby. I would like to highly recommend to all women who are pregnant to take this supplement.
Niki G Amazing vitamin tablets 5/5 stars
Best pregnancy tablets. Dont make me feel sick and swear they give me more energy. They are a bit pricey but defo worth the splurge.
Ferrous Sulphate Tablets 60 Tablets: 509 Superdrugcouk
Iron is key to healthy hair because without enough of it your body cant produce the haemoglobin for the growth and repair of cells, including the ones that stimulate hair growth.
Hair follicles can be particularly sensitive to decreasing levels of iron and might not be able to grow new cells, effectively leading to thinning or shedding hair. To help, Dr Wade recommends taking ferrous sulphate on an empty stomach with a little orange juice , to help the body absorb the iron. Be patient though: it can take over three months for the regrowth process to fully kick in.
Don’t Miss: What Can Vitamin D Do For Your Body
