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.
Crucial Vitamins For Women
Women dont realize how critical some of the key micronutrients are, things like the B vitamins, vitamin D, and magnesium, says Taz Bhatia, MD, integrative physician and author of Super Woman Rx and The 21-Day Belly Fix. They play such a strong role in the course of all sorts of diseases, everything from autoimmune disease to cancer to diabetes, heart disease-all of that. And they help eliminate common issues such as lack of energy and the effects of stress.
Here is a closer look at these three important supplements and vitamins for women:
What Are The Benefits Of Taking Multivitamins For Women
Healthcare providers and dietitians usually recommend a wholesome diet that includes fruit and vegetables, whole grains, and lean meats to meet your vitamin and mineral needs.
A multivitamin wont make up for a poor diet and lifestyle. So, think of it as an insurance policyit can be hard to meet all of your nutrition needs by food alone every day, and a daily vitamin fills in the gaps, says Erin Palinski-Wade, a New Jersey-based registered dietitian, certified diabetes expert, and the author of Belly Fat Diet for Dummies.
And the benefits extend to your whole body and overall health. By making sure to meet your overall nutrition needs, you can support energy levels and be sure to take in adequate antioxidants, which may help to reduce the risk of future disease, Palinski-Wade adds.
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Nutrients Women Need During Pregnancy And Breastfeeding:
Pregnancy and breastfeeding are special times during a womans life and require special nutritional care. Be sure to look for certain amounts of key nutrients in foods and prenatal vitamins to support the unique nutritional needs before and during pregnancy.
Iron needs increase for pregnant women and is necessary to deliver oxygen to blood cells, tissues, organs and support the growth of the developing baby.
Folic acid is critical during the early stages of pregnancy, even before most women even know they are pregnant. A healthy and balanced diet, along with adequate folic acid, are essential before and during pregnancy to reduce a womans risk of having a baby with a neural tube defect.
DHA is an omega-3 fatty acid that may help support fetal brain and eye development.
Vitamin D is also an essential nutrient for overall health, which includes during pregnancy.
Learn More: What is Vitamin D Deficiency?
After delivery of your baby, postnatal supplements can help to fill in nutrient gaps and support the nutrition needs of nursing moms. Continue your prenatal supplement regimen or consider a postnatal dietary supplement to help meet the increased nutritional demands while nursing your baby.
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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.
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Supplements Every Woman Should Take Say Doctors
In modern life, one thing is clear: We could all use more support. And we don’t just mean from your girlfriends.
According to a meta-analysis of studies done by Oregon State University, three-quarters of Americans aren’t eating the daily recommended amount of fruit, and 80 percent don’t have enough vegetables. That means we’re not getting enough essential vitamins from our food.
In addition to adding healthier foods to your shopping list, nutritional supplements can help fill in the gaps. We asked the experts which ones every woman should add to her daily routine. Read on to find out moreand to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
Lindsay Lohan Said It Best
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While many people disregard vitamin supplements because they believe it’s just a bunch of voodoo, I wholeheartedly believe in the cover-all-bases value of daily vitamins. I’m all for any insurance in the form gummy vitamins. I mean, who doesn’t like popping a few gummies in the morning?
Here are 5 vitamins you should be taking as a young woman:
1. Biotin – Maintains healthy hair and nail growth – I’m not saying the Kardashians are geniuses but there is a reason they endorse SugarBearHair vitamins.
2. Vitamin C – First of all, you really can’t get too much vitamin C since any excesses are expelled with, yes, the trips to the water closet you’re supposedly taking because you’ve started hydrating properly. Vitamin C protects us against immune system deficiencies including cardiovascular disease, may shorten the duration of colds and even aids in health of your skin. And really, that orange juice in your mimosa shouldn’t be your only source of Vitamin C.
3. Vitamin B12 – Vitamin B12 is most commonly obtained from animal food products such as meat and eggs, and since so many college students choose a vegetarian or vegan diet, they run the risk of B vitamin deficiencies. Like vitamin C, you expel any excesses, so why not take that strawberry flavored gummy? B vitamins maintain metabolism and energy, and keep your nerves and your red blood cells healthy.
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B Vitamins & Healthy Hormone Production
Theyre essential for healthy metabolism of sugars and starches and for hormone production. They help turn hormones into active or inactive forms, make sure hormones reach the correct destination within a womans body, and help eliminate excess hormones to prevent toxicity.
B vitamins are vital for the production of neurotransmitters. B vitamins also help combat sugar cravings and fatigue, common symptoms that tend to accompany and promote hormone imbalance, says Serena Goldstein, ND, a naturopathic doctor in New York specializing in natural hormone balance.
What to do: Eat whole grains, lean meat, fish, and eggs for food sources, and take a B-complex supplement with 25-50 mg of vitamins B1, B2, and B5 400-600 mcg of folic acid and 1,000 mcg of B12. B vitamins are best taken in the morning for energy.
Do I Need Vitamin Supplements
Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet.
Many people choose to take supplements but taking too much or taking them for too long could be harmful. The Department of Health and Social Care recommends certain supplements for some groups of people who are at risk of deficiency.
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Is There Really Any Benefit To Multivitamins
Half of all American adultsincluding 70 percent of those age 65 and oldertake a multivitamin or another vitamin or mineral supplement regularly. The total price tag exceeds $12 billion per yearmoney that Johns Hopkins nutrition experts say might be better spent on nutrient-packed foods like fruit, vegetables, whole grains and low-fat dairy products.
In an editorial in the journal Annals of Internal Medicine titled Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements, Johns Hopkins researchers reviewed evidence about supplements, including three very recent studies:
- An analysis of research involving 450,000 people, which found that multivitamins did not reduce risk for heart disease or cancer.
- A study that tracked the mental functioning and multivitamin use of 5,947 men for 12 years found that multivitamins did not reduce risk for mental declines such as memory loss or slowed-down thinking.
- A study of 1,708 heart attack survivors who took a high-dose multivitamin or placebo for up to 55 months. Rates of later heart attacks, heart surgeries and deaths were similar in the two groups.
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Herbal Supplements And Older Adults
Herbal supplements are dietary supplements that come from plants. These types of supplements are taken by mouth, whether its by a capsule, tablet, powder, or liquid.
A few that you may have heard of are ginkgo biloba, ginseng, echinacea, and black cohosh. Researchers are looking at using herbal supplements to prevent or treat some health problems, but its too early to know if these are both safe and useful. Previous studies of certain herbal supplements have not shown any benefits.
Its important to know that just because a supplement is natural, or comes from plants, that doesnt necessarily mean its safe.
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Vitamin And Mineral Recommendations For People Over 50
The Dietary Guidelines for Americans, 2020-2025 recommends how much of each vitamin and mineral men and women of different ages need. For example:
Vitamin B12: 2.4 mcg each day. If you are taking medicine for acid reflux, you might need a different form, which your health care provider can give you information about.
Calcium: Women over age 50 need 1,200 mg each day. Men need 1,000 mg between age 51 and 70 and 1,200 mg after 70, but not more than 2,000 mg a day.
Vitamin D: 600 IU for people age 51 to 70 and 800 IU for those over 70, but not more than 4,000 IU each day.
Vitamin B6: 1.7 mg for men and 1.5 mg for women each day.
Sometimes, too much of a vitamin or mineral can be harmful. Most if not all of your daily vitamins and minerals should come from food. When thinking about whether you need more of a vitamin or mineral, think about how much of each nutrient you get from food and drinks, as well as from any supplements you take. Check with a doctor or dietitian to learn whether you need to supplement your diet.
How Can I Track My Medications And Dietary Supplements
You may be taking a handful of different medicines, dietary supplements, or over-the-counter drugs. Use this form to help keep track of your medications. Bring a completed and updated copy of this form to every appointment with your doctor.
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Folic Acid Supplement In Pregnancy
If you’re pregnant, trying for a baby or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement every day until you’re 12 weeks pregnant. Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.
Folic acid can help to prevent neural tube defects such as spina bifida.
Find out more about vitamins, supplements and nutrition in pregnancy.
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.
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What Vitamins Should A Woman Take Daily
Keeping track of which types of vitamins you should get each day can be overwhelming. You might be able to get everything you need from a daily multivitamin and of course a balanced diet, although in some cases it may be helpful to take separate vitamin supplements. Because certain supplements can interact with prescriptions, always let your doctor know about all over-the-counter pills you take.
Vitamins For Thyroid Health:
These nutrients are especially important for producing and activating thyroid hormone.
- Magnesium: 600-1,000 mg daily, and perhaps more if you do intense exercise, as magnesium is lost in sweat.
- Vitamin B12: 1,000 mcg daily.
- Zinc: 20 mg daily.
- Vitamin A: 5,000 IU daily.
- Vitamin D: 1,000-2,000 IU daily.
- Selenium: Up to 200 mcg daily.
- Vitamin C: Loose stools are a sign of too much, but because stress depletes vitamin C, you may need more than you think. Start with 1,000 mg daily, but higher doses-1,000 mg per 25 pounds of body weight-may be helpful.
If you try these supplements and continue to have problems, look for a physician who is knowledgeable in nutrition and natural hormone testing and treatment. For more information, visit the Institute for Functional Medicine or the American Association of Naturopathic Physicians .
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Supplements For Bloating Digestion & Weight Loss
All of these issues are related and can be improved by enhancing the digestive process, says Bhatia. Constipation can be corrected with magnesium. In addition to eating whole foods, especially lean proteins and vegetables, these supplements can help:
First thing in the morning, drink a mixture of 1 Tbs. ACV with 4 Tbs. water. Or try a betaine HCL supplement, starting with 10-15 mg, just before your heaviest meal.
Best Vitamins For Women Over 50
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Women over 50 are prone to nutrient deficiencies. The good news is vitamins for women over 50 have come a long way. But first, lets talk about why you need to get serious about your nutrients as you enter perimenopause, menopause, and beyond.
Aging is a beautiful experience but it frankly comes with some tough pills to swallow. Youre likely well-acquainted with several of agings less than pleasant side effects, but one you might not be aware of is the that happens as you get older.
Due to less stomach acid, your body is not able to absorb nutrients as well as it used to. This in combination with a decreased need for as many calories can cause nutritional deficiencies.
If youre over the age of 50, its very important to eat a healthy diet rich in whole foods, fruits and vegetables but it also may be necessary to supplement with additional vitamins.
Below, we cover the best vitamins and multivitamins for women over 50.
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Supplements And Your Daily Routine
As we all know, you cant wash your face with a good cleanser once and expect to get lasting anti-aging results. The same goes for vitamins for women. Instead, youll discover they have a domino effect on your health through their regular usage! But, of course, taking more doesnt mean better results. Thats why you should always check with your medical provider before taking any supplements.
Youll also want to remain consistent when taking vitamins or supplements. However, creating a supplement routine every day is the ideal way to ensure that you feel not only great but also look fantastic as well! Plus, our vitamin needs change as we age as well. And for pregnant women, its essential to take the proper vitamins your doctor recommends.
More so, youll find staying organized with your daily vitamins helps you remain constant. For example, I always use this pill organizer #ad) for my vitamins. It helps me to keep on track and not miss a day! Its also easy to travel with and stows aways simply in your handbag or luggage.