Essential Vitamins for Women

For many women, taking supplements might be the only way to get the recommended daily amount of vitamins and minerals their bodies need. These supplements can help restore lost nutrients to the body. They may also support heart, brain and eye health, and preserve the stability of the immune system.

When your diet alone isn’t getting the job done, a quality Multivitamin product formulated for your age group could be the answer. Remember to adjust your nutritional, vitamin and mineral intake to meet your body’s changing needs as you age.

Ages 19 to 30 years

Calcium

Calcium is essential for healthy bodies. It helps build strong bones, keeps the nervous system and blood vessels working well, and ensures proper heart function. Younger women should be careful to get enough calcium each day. It’s important to build up bone density in your 20s because you will begin to lose it naturally with age. The sooner you start, the better off you will be. Women in their 20s require 1,000 mg of calcium per day. They should consider taking supplements if they cannot get enough from a balanced diet of meat, calcium-fortified orange juice and cereals, rice, leafy greens, almonds and salmon.

Vitamin D

Vitamin D protects the heart by regulating blood pressure, which can reduce the likelihood of many cardiac diseases and disorders. Vitamin D is a natural component of fish, including tuna, and is added to fortified milk and cereal. Our skin produces much of the vitamin D we need when it is exposed to sunlight. If you are almost always indoors and get little to no sun exposure, however, you may need to contact your doctor or nutritionist about your vitamin D requirements.

Iron

The mineral iron is necessary to increase and sustain the body's red blood cell count. Women who experience heavy menstrual bleeding and expectant mothers have higher iron needs and could benefit from a quality iron supplement. Your body can absorb iron better when you take it with vitamin C-rich foods like orange juice. Supplements are available that combine the two.

Ages 31 to 50 years

Folate

A wide variety of foods, such as vegetables (notably the dark-green leafy vegetables), brown rice, broccoli, sprouts or lettuce, green beans, and potatoes, are naturally rich in folate, also known as folic acid or vitamin B9. Enriched breads and cereals are also good sources. Your doctor may advise you to take folic acid supplements if you are pregnant or are planning to get pregnant. Folic acid is a modified folate form that helps a fetus grow and decreases the risk of the baby having spinal cord disorders such as spina bifida.

Magnesium

Magnesium is important to lots of bodily functions, including bone production, growth, and physical and cognitive development. It also prevents health complications during pregnancy. Magnesium is essential at every stage of existence. For women who are 40 years or older, it is especially valuable for building strong, solid bones and staving off osteoporosis. The mineral can also control blood pressure and blood sugar levels, lowering the risk of heart failure and diabetes.

50 years and older

Calcium

A woman’s body produces lower levels of hormones when it enters menopause, thus raising the likelihood of heart failure, osteoporosis, and other disorders. Weight-bearing and muscle-strengthening exercises are critical for building and sustaining healthy bones. Calcium supplements can also help strengthen bones.

Vitamin D

Vitamin D is essential for calcium absorption, so it makes sense to use a supplement that contains both.

Fish Oil

Research suggests that omega-3 fatty acids can reduce the incidences and effects of numerous disorders, including heart disease, stroke, certain cancers, and rheumatoid arthritis. The American Heart Association encourages women to eat fish, particularly oily varieties, at least two days a week as part of a healthier cardiovascular diet. While it has not been proven that the supplements help prevent cardiac damage, several health benefits have been reported from eating foods that are rich in omega-3s. If you can’t or don’t eat fish, talk to your health care provider to see whether healthy supplements are right for you.

Vitamin B12

Vitamin B12 allows the body to produce red blood cells and sustain a healthy brain and nervous system. You can get this vitamin from eating animal protein like beef, seafood, milk products, and eggs. It is also present in fortified breakfast cereals. As you age, your ability to absorb vitamin B12 will decrease. Severe deficiency can result in depression, paranoia or hallucinations in older people. Just about every multivitamin includes vitamin B12. There are supplements that only contain vitamin B12 and those that combine B12 with complementary nutrients. B12 injections are available with a prescription.

Consult your health care practitioner before you begin taking any vitamins or mineral supplements, especially if you are pregnant, breastfeeding, or allergic to medicines or foods.

About This Author

Ryanholman Joined: August 6th, 2019