Essential Supplements For Women
Its not enough to slather on sunscreen, moisturizer and the latest anti-wrinkle cream in the quest for a more youthful look. You need protection on the inside too. Check out these seven super nutrients that every woman should consider…1. Calcium: The Bone BuilderCalcium is an essential mineral found in high amounts in milk and other dairy products as well as fortified foods. Typically, a little more than 1% of a womens body weight is calcium, which certainly helps us understand why we consider it so important. Why is calcium important? Almost all your bodys calcium is found in your bones and teeth. And since women are four times more susceptible to osteoporosis than men, getting enough is essential for lifelong bone health. The remaining 1% is critical because calcium plays a role in heart and muscle action, blood clotting and normal cell function. Who needs it?All adult women, especially the following:
- Teens or young women, because as much as 90% of adult bone mass is achieved by age 18. Peak bone mass usually occurs in the late 20s.
- Women older than 30, because they typically lose bone mass and strength.
- Menopausal and postmenopausal women, because bone loss tends to accelerate as the body produces less estrogen.
- Women who dont eat fish several times a week.
- Women at increased risk of cardiovascular disease .
- Pregnant and nursing women to enhance brain development of their baby.
- Overweight women with joint tenderness.
How much should you take?
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.
Q: Should People Consider Vitamin D Supplements
A: If the level of vitamin D in your blood is less than 20 nanograms per milliliter, your doctor may recommend taking a supplement. Many women already take calcium and vitamin D supplements together for bone health because vitamin D can help in calcium absorption, and they work best when taken together. Ask your doctor if supplements are right for you.
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Getting What You Need
The Food and Nutrition Board of the National Academies of Medicine determines recommended dietary intakes estimated to be adequate for the general population. These vary by age and gender, and there are different requirements for pregnant and breastfeeding women. Many things can affect nutrient needs, but aiming to get at least these amounts of the best vitamins for 20-year-old females will keep you covered:
- Vitamin D: 5 micrograms/day
- Vitamin B12: 2.4 micrograms/day
- Folate: 400 micrograms/day
The best source of these vitamins is a healthy diet. In addition to vitamins, foods provide other nutrients that supplements do not, such as protein and fiber. You can get vitamin D from foods such as swordfish, salmon, tuna fish, eggs and fortified cereals and breads. Foods rich in B12 include clams, liver, trout, salmon, milk and fortified cereals. Folate can be found in liver, spinach, black-eyed peas, asparagus, Brussels sprouts, lettuce, avocado, broccoli and rice.
You can often get most of, if not all, of the most important vitamins for 20 year olds by limiting your intake of unhealthy junk foods, sweets, and fried and fast foods, and by increasing your intake of fruits, vegetables, lean meat, poultry, fish, nuts, seeds, beans and low-fat dairy.
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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Best Overall: Pure Encapsulations One Multivitamin
Serving size is six caplets
Garden of Lifes Living Calcium contains 1000 milligrams of calcium per serving, along with nourishing nutrients such as vitamin D, vitamin K, zinc, copper, and B vitaminsa combination that supports the various interactions that lead to bone growth, formation, and repair. Also, this supplement is vegetarian-friendly, as it is made with nutrients derived from plant-based sources.
Type: Caplets | Age Range: Teens and adults | Dosage: 6 caplets per day | Certified: Soy-free, gluten-free, non-GMO, kosher, B-corporation, NSF
These Are The Vitamins You Should Be Taking In Your 20s And 30s
When you’re young, having the time of your life eating all the things, drinking, and staying up late, it’s no surprise that your body, skin, and overall health might suffer. But because just taking a multivitamin isnt good enough , we got the true details from Jeffrey Gladd, MD, a member of the Care/Of Scientific Advisory Board, who talked us through which vitamins and supplements you actually need at this stage of your lifeplus which ones can give you some problems.
“In my practice, most of the 20- to 30-somethings generally have a poor diet,” says Gladd. He gets it: Because of budgets and crazy schedules, processed and fast foods are a mainstay in our diets. But while various supplements rolled into one multivitamin are great in theory, many over-the-counter multivitamins “lack in quality and are often sourced synthetically and at marginal levels for good support.”
Keep reading to find out which vitamins you should prioritize instead according to your needs.
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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.
Health Benefits Of Vitamin E
This one is a group of compounds that act as antioxidants. They are important for stabilizing and protecting the membranes of cells, especially the ones of your skin. Studies suggest that UV exposure depletes the levels of vitamin E in your skin, so supplementation might be able to provide benefits. The recommended daily amount is 15mg, which increases up to 20mg during lactation.
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Women Who Are Pregnant
Finally, pregnant women may benefit from taking prenatal vitamins to help support their health and possibly reduce the risk of birth defects in their babies. If you are pregnant, be sure to check with your health care provider before taking a multivitamin to ensure that you choose the best women’s multivitamin for your specific health situation. Your ob-gyn may recommend a specific formula for you.
The One To Watch Out For
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.”
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 onwait for itan empty stomach with a small amount of orange juice. Gladd explains: “The vitamin C helps with absorption into the bloodstream.”
Lastly, Gladd points out that above all, you should focus on eating right and having a healthy lifestylethat 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.
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Q: Whats The Link Between Vitamin D And Heart Health
A: That isnt entirely clear. We know that low vitamin D levels are a risk factor for heart disease, but at this time, we do not know whether treating low vitamin D with supplements can prevent a heart attack. There are a number of large clinical trials studying this now. Part of the problem with finding the answer is accounting for the many factors involved in heart disease. For example, maybe people who develop heart disease are also getting less physical activity outdoors. It may not be low vitamin D levels causing the heart disease.
Will a Daily Vitamin Help Keep Your Heart Healthy?
Health Benefits Of Vitamin A
Do you have skin problems? This vitamin is sometimes called the beauty vitamin for a reason. According to research, it might have a skin protective effect from UV light. Recent research suggests it might also help with acne treatment.
Vitamins A refers to a whole group of compounds called retinols. They have a role in normal eyesight, skin health, bone health, and immune function.
Vitamin A is contained in animal sources, while plant sources contain the pro-vitamins called carotenoids which are also antioxidants. Adult women need about 700 micrograms of retinol, while these requirements are doubled in breastfeeding women.
Vitamin A is a fat-soluble vitamin so having some fat in your meals enhances its absorption. The Tolerable Upper Intake Level for Vitamin A is 3 000 micrograms, while there is no such limit for carotenoids.
Retinols but not carotenoids should be avoided during pregnancy as they can lead to malformations in the baby.
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Powher Multivitamins For Women
Powher Multivitamins for Women offer comprehensive support for women’s nutritional needs in a small daily capsule. This product is our top choice all around.
Powher Multivitamins contain a tailored blend of nutrients to support optimal health in women. Taking these vitamins may produce benefits such as:
- Reducing the risk of bone fractures
- Supporting immunity
- Optimizing physical performance
- Supporting heart health
When Powher began crafting its women’s multivitamin formula, it worked with registered dieticians to create optimal benefits from each dosage and ingredient. This multivitamin contains a custom formula specifically for women that includes all of the daily nutrients they may need to feel good and support overall health.
The Powher creators know that women need adequate iron, biotin, folic acid, and choline levels to maintain optimal physical and mental health. As a result, the company included higher doses of each of these nutrients in its formula than leading multivitamin brands do.
The formula also contains several other nutrients that are beneficial for female health. For example, if you exercise regularly, you will appreciate the addition of B-vitamins and vitamin D, which both improve exercise performance and endurance.
The Powher Multivitamin creators also know that many women strive to reduce aging effects on their skin, hair, and nails. As a result, the company included vitamins like vitamin C to provide anti-aging properties and keep your joints flexible.
What To Look For In A Good Women’s Multivitamin
Vitamins and supplements come in all shapes and sizes. If you head to any pharmacy or grocery store, you will see dozens of multivitamins lining the shelves, each boasting its own benefits and formulas. Unless you are a dietician, you may be unsure which product to choose from this overwhelming lineup.
Here are a few tips to help you discern high-quality vitamins and supplements from ineffective ones.
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Megafood Women’s One Daily
Women’s iron levels often drop during their menstrual cycles, leading many women wanting to take an iron supplement to maintain balance of this nutrient in their bodies. Not all women experience this, talk to your doctor to find your if you’re deficient in iron. If you’re looking for a multivitamin for women with a good dose of iron, we recommend MegaFood Women’s One Daily multivitamin.
MegaFood produces a wide range of vitamins and supplements to support various needs in women and men. The Women’s One Daily vitamin promotes optimal health and well-being in women through specifically formulated vitamins and minerals.
Taking this pill may produce benefits such as:
- Replenishing iron levels after menstruation
- Supporting cellular energy
- Boosting immune health
MegaFood’s One Daily multivitamin contains 9 mg of iron, which is 50% of your daily value. Taking a once-daily multivitamin with a moderate dose of iron can prevent your iron levels from dropping too severely during menstruation.
This iron dosage may also support women who do not get much iron from their diets, such as vegetarians and vegans. As a result, MegaFood’s Women’s One daily is the best vegan women’s multivitamin on our list.
These supplements also contain 10 mcg of vitamin D, one of the fat-soluble vitamins promoting calcium absorption and aiding immune function. Taking a multivitamin containing vitamin D can also protect your bone health and prevent fractures.
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.
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Women Of Childbearing Age
If you are of childbearing age, consuming a balanced blend of vitamins and minerals may prepare you to maintain a healthy pregnancy if you ever do become pregnant. The best women’s multivitamin options can also support reproductive health overall, meaning they can promote a healthy menstrual cycle as well. If you are planning to get pregnant, create a plan with your doctor to find out which vitamins you may benefit from.
Tl Dr: What You Need To Know
- Vitamin A and E might help improve your skin and protect it against UV light and acne.
- Vitamin D, K, magnesium, and zinc are the most common vitamin and mineral deficiencies worldwide.
- People on restrictive diets like vegans are also at an increased risk of vitamin B12, iron, and calcium deficiency.
- Pregnant women need extra vitamin B9 , iodine, and iron. Vitamin A should be avoided by pregnant women.
If youd rather just see our suggestions, then check out the comparison table below which is a nice summary of our findings. Otherwise, you should keep reading to discover how we researched our information and what you should look for or avoid when choosing a multivitamin for women.
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Why Do We Need Supplements
Most clean eating specialist and health practitioners recommend starting with a diet rich in nutrient-dense, organic, real foods as the basis of a healthy lifestyle. However, for many women, diet alone may not be enough.
There are a lot of reasons why you might want to add vitamins and supplements to your healthy lifestyle routine. We got through so many phases in our life that demand varying levels of nutrients.
So many women are overcoming health issues. Some women are experiencing hormonal changes due to pregnancy or perimenopause. Some women have genetic variations and feel better when they supplement with certain methylated vitamins.
Lastly, todays soil is more depleted of vitamins and minerals than it was generations ago due to modern farming practices, even if it is certified organic.
Thats why Ive chosen to focus on what supplements would be ideal for a woman in her 30s to take. This article is appropriate for most women in our child-bearing years.