Supplements Containing Vitamins A C And D
Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day.
Find out more about vitamins for children or ask your health visitor for advice.
A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.
Can I Take All My Vitamins At Once
You canbut its probably not a good idea. For some supplements, optimal absorption can depend on the time of day taken. Not only thattaking certain vitamins, minerals, or other supplements together can also reduce absorption and may result in adverse interactions, which can be harmful to your health.
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.
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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.
Best Vitamins For Women: Calcium
As women age, our bones suffer. Taking calcium can reduce your risk of osteoporosis and bone breakage later in life. However, make sure you read up on proper dosage and type of calcium supplement, as recent studies indicate that taking a calcium supplement without vitamin D may increase your risk for a heart attack.
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.
How Much B12 Should A 40 Year Old Woman Take
There are no specific dosage recommendations for B12 supplements for mental performance or mood. Optimal dosing of vitamin B12 varies by age, lifestyle, and dietary needs. The general recommendation for adults is 2.4 mcg. Older adults, as well as pregnant and breastfeeding women, require higher doses.
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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.
Should You Take Dietary Supplements
A Look at Vitamins, Minerals, Botanicals and More
When you reach for that bottle of vitamin C or fish oil pills, you might wonder how well theyll work and if theyre safe. The first thing to ask yourself is whether you need them in the first place.
More than half of all Americans take one or more dietary supplements daily or on occasion. Supplements are available without a prescription and usually come in pill, powder or liquid form. Common supplements include vitamins, minerals and herbal products, also known as botanicals.
People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health. But not everyone needs to take supplements.
Its possible to get all of the nutrients you need by eating a variety of healthy foods, so you dont have to take one, says Carol Haggans, a registered dietitian and consultant to NIH. But supplements can be useful for filling in gaps in your diet.
Some supplements may have side effects, especially if taken before surgery or with other medicines. Supplements can also cause problems if you have certain health conditions. And the effects of many supplements havent been tested in children, pregnant women and other groups. So talk with your health care provider if youre thinking about taking dietary supplements.
Theres little evidence that any supplement can reverse the course of any chronic disease, says Hopp. Dont take supplements with that expectation.
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Who May Be At Risk For A Nutrient Deficiency
For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone.
Certain groups are at higher risk for a nutrient deficiency:
A note on vitamin D
What Vitamins Should Women Take On A Daily Basis
We spend a lot of time chowing down kale, scooping out collagen, throwing back beet juice, and doing fitness in the name optimizing our health. But even if you think you eat a healthy diet, its possible that youre not getting all all the important nutrients you need. According to the Centers for Disease Control and Prevention, for women some these holes are common.
We thank your hormones for a lot, and those buggers may be to blame for some common deficiencies, too. Things like pregnancy, lactation, menopause and menstruation increase the nutrient demands of your body. Same, with some sickness and viruses. But you cant always tell if youve got too little of something, so its always a good idea to have your levels of the reigning nutrients checked by your doctor at your annual physical.
Some doctors may simply suggest that you up your intake of certain food groups. But if you have a serious deficiency, other doctors may recommend a supplement to fill in nutritional gaps and protect your body against the occasional diet slip-ups and boost your health, which one review published in Scientific Review and Clinical Applicationsfound may have health benefits.
Not sure what to look for? There are some definite nutrient commonalities of what most women are missing. Here, eight nutrients women are more likely to be short on.
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According To New York
- Fatigue: B vitamins.
- Sleep issues: Magnesium before bedtime. If that doesnt work, try melatonin: 1-6 mg of a slow-release form, 30 minutes before bed. Taking melatonin for a long period of time can make people groggy upon waking up.
- Anxiety: Theanine, 200 mg, three times a day.
- Depression: B vitamins, preferably methylated forms , such as the 5-MTHF form of folic acid.
- PMS: Turmeric root , 2-3 grams daily, especially during the last two weeks before a menstrual cycle.
- Urinary tract infections: As a natural treatment, 500 mg of cranberry extract, three times a day. For prevention, take probiotics to maintain healthy bacteria, which help prevent infections. Goldstein adds: Homeopathic Cantharis, when taken during the onset of a bladder infection, can be very effective. Use 3 pellets of a 30C potency every 15 minutes, or until pain subsides. If pain continues to worsen or extends to lower back, seek urgent care.
- Healthy aging: In addition to the three basic nutrients, take 1,000 mg daily of vitamin C and 100-300 mg of CoQ10. In the case of inflammatory conditions, joint pain, autoimmune diseases, or a family history of heart or neurological problems, take fish oil: 2-3 grams daily of a combination of EPA and DHA.
When Should A Woman Start Taking Folic Acid
These birth defects of the brain and spine happen in the first few weeks of pregnancy, often before a woman finds out she is pregnant. All women should get in the habit of taking folic acid daily even when they are not planning to get pregnant. For folic acid to help, a woman needs to take it every day, starting before she becomes pregnant.
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Essential Vitamins We Need To Live
The vitamins our bodies need can be broken down into two groups: fat soluble vitamins and water soluble vitamins. Our bodies need both types to function properly.
Fat soluble vitamins need body fat to be absorbed and used by our organs. Vitamin A, vitamin E, and carotenoids are all fat soluble vitamins. Because these vitamins rely on fats to be used, we must eat a diet full of healthy fats. “A lack of healthy fats in the diet can lead to fat-soluble vitamin deficiencies, leading further into disease and malnutrition,” nutritionist Amanda Henham of Vaga Nutrition tells us. “They can also become toxic, as they are stored in fatty tissue.”
The other class of vitamins, water soluble vitamins, cannot be stored in our tissues like fat soluble ones. They are found in food, and once our bodies have used them, they excrete the excess in the urine. Because our bodies can’t hang on to these vitamins, we need to take them in, either from food or supplements. Common water soluble vitamins include folate, vitamin C, and the B vitamins. According to Henham, everyone needs these vitamins in their diets everyday, and “the requirements increase in certain conditions such as immune disorders, poor kidney and liver health, chronic stress, and medication use.”
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.
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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.
Little Or No Evidence Of Protection
There’s also been little or no evidence of protection against cardiovascular disease or cancers from a number of individual vitamin supplements, including vitamin E, vitamin C, beta carotene, and the B vitamin trio B6, B12, and folic acid. Recent research suggests that potential harm has been added to the mix. In 2008, a Cochrane Collaboration review found that low-risk people in trials for a host of diseases who were given supplements of vitamin A, vitamin E, and beta carotene had a slightly higher death rate. And there’s some evidence that excess folic acid may be contributing to an uptick in colon polyps. Both observations warrant further study.
Experts agree that the best way to get the nutrients we need is through food . It is likely that what counts is the synergistic interactions of these nutrients which might also help explain why trials of single nutrients often don’t pan out.
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Where Should We Get Our Vitamins
Our experts agree that the best source of vitamins is our diet. Whole, fresh, unprocessed foods provide the vitamins our bodies crave. Board certified rehabilitation specialist Dr. Scott Schreiber focuses on obtaining vitamins from whole foods. “Whole foods are the best source of vitamins and minerals,” he tells us. “If it grows from the ground, the way nature intended it, vitamins and minerals occur in their most natural states and can be absorbed the easiest.”
It’s also important to remember that heat can alter the makeup of the vitamins in food. “Cooking methods alter the nutritional status of fresh foods, especially the water-soluble vitamins,” nutritionist Amanda Henham of Vaga Nutrition explains. “So mixing up raw and cooked foods throughout the day is ideal.”
Fruits and vegetables are excellent sources of these vital nutrients. Vitamin A can be found in orange-colored vegetables like sweet potatoes and carrots. Henham recommends eating healthy fats like avocado and nuts to obtain vitamin E and leafy greens for vitamin K.
For the water soluble vitamins, reach for brightly colored fruits and vegetables like oranges, bell peppers, and berries.
Theres Not Strong Evidence Of Benefits
Even as early as 2006, the National Institute of Health said there wasnt enough evidence to recommend taking multivitamins. Additionally, an editorial that accompanied a 2013 study published in the Annals of Internal Medicine was pretty straightforward with the title: Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements.
Many experts are taking a definitive stance on supplements, stating that most people should stop spending their money on multivitamins after seeing study after study prove their benefit to be small, or nonexistentespecially for postmenopausal women. A Womens Health Initiative study found that postmenopausal women who took multivitamins did not have a lower death rate than others and were just as likely to develop cardiovascular disease or cancers of the lung, colon, rectum, breast, and endometriumthese results that are consistent with findings from other a plethora of other studies.
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.
What Vitamins Do Vegans Get A Lot Of Not Need
A meatless diet can be healthy, but vegetarians especially vegans need to make sure theyre getting enough vitamin B12, calcium, iron, and zinc. The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products.
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Why Should Seniors Take Vitamin Supplements
There are several reasons why older adults should take vitamins.
- An older body is less efficient at absorbing key nutrients from food.
- Certain healthy vitamin-rich foods can become difficult to chew or digest as we age.
- Our bones become more brittle as we age, and certain vitamin supplements can also give us a much-needed calcium boost.
- Older adults may not get as much sunlight exposure as they once did, which causes Vitamin D levels to wane.
- Medications, especially diuretics, can flush out nutrients before they can be properly absorbed by the body or block them from being absorbed at all.
- Age-related diseases and conditions can suppress the bodys ability to absorb nutrients, and some may even require a special diet that is low on certain vitamins and nutrients.
- Older adults may not cook as often as they once did, and ready-to-eat meals can rob you of essential vitamins and nutrients.