Women have unique health needs and a general vitamin supplement may not provide all the required nutrients. When comparing women’s health vitamins, you’ll discover they aren’t all the same. As you search for the right vitamins to maintain the best health, here are some micronutrients you should include in your daily regimen.
Iron
Women need more iron than men because their periods can deplete it quickly, especially if they have a heavy flow. Iron deficiency can lead to fatigue and changes in your nails and skin. If you think you may be deficient in iron, you can have your doctor run a blood test. The National Institutes of Health recommends that women who are 19 to 50 years old get 18 mg of daily iron, compared to 8 mg for men.
Vitamin C
Vitamin C is important to the immune system. It helps prevent getting sick by boosting the effectiveness of the immune system. This boost can also help you heal from sickness better and faster.
Another important feature of vitamin C is that it helps the body absorb iron. Even if you are taking a lot of iron, your body cannot utilize it without vitamin C. Combining the two is like a double boost for the body.
Calcium
Both men and women need strong bones, which calcium helps provide. Women may be extra susceptible to low calcium levels due to pregnancy and breastfeeding. The average woman requires 1000 mg per day, but that increases during pregnancy because of nutritional demands for the baby.
The need for calcium increases as women approach menopause too. Since the body is making less estrogen, it is easy to lose bone mass. If left unchecked, it is likely to lead to osteoporosis, a condition where bones become brittle and break easily. Women should be getting 1200 mg of calcium per day after menopause.
Vitamin D
Vitamin D is another critical nutrient that works as a partnership. It helps the body absorb calcium, which is important for strong bones. You can drink all the milk you want or take calcium supplements, but they won’t be as effective without Vitamin D.
Getting enough vitamin D wasn’t a problem in the past. This vitamin comes from sunlight, but more people spend their time indoors and don’t get the sun exposure they need. Even when outdoors, tall buildings often block the sun from giving people the exposure they need. Current recommendations are for 600 IU daily. This is an increase from the 200 IU recommended in the past.
Folic Acid
This nutrient is especially important for women who are pregnant or planning to get pregnant. It is essential in preventing neural tube defects in babies. Folic acid also helps produce new cells, which happens at a rapid pace in pregnancy.
It’s recommended that you get 400 mcg daily. You’ll often find folic acid listed among the B-vitamins, all of which are important to a woman’s health.
Vitamin B
There are many kinds of Vitamin B nutrients. It’s best to get a B complex vitamin, which will cover the most important nutritional needs for women. Along with folic acid, the most important B-vitamins are Vitamin B6 and B12.
Women often feel fatigued when they have a vitamin B deficiency. People who do not eat red meat are more susceptible to this problem. Other sources of this vitamin include nuts, peanut butter, and leafy green vegetables. Women who eat on the run, avoiding most or all of these foods may not get enough B vitamins. It is recommended they use a supplement in this case.
Fish Oil
Both men and women can have heart issues, but women’s heart problems often go undetected. To keep your heart in good shape, fish oil is a good addition to your daily regimen. Research suggests it can also help lower high blood pressure, support muscle activity, and decrease high cholesterol.
Women’s Health Vitamins: Multi-vitamin or Multiple Vitamins?
When you think about all the vitamins that women need, you may wonder if a multi-vitamin is better than taking multiple vitamin supplements each day. A general supplement for men and women will likely not provide you with everything you need.
Many people with busy lifestyles do not get the nutrients needed from their diet alone. People don't have time to track all their vitamin intakes and many don't know the right amounts of each nutrient either. Changing nutritional requirements through the life cycle can be confusing too.
There are many vitamins for women on the market today. They aren’t all equal though, so read the nutritional list to know what is included. Make sure you’re getting the amount you need too. It is also important to avoid extreme levels of vitamins, which can also cause harm. The right supplement can help you be healthy at any age and stage of your life.
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