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How to choose the best vitamins for women

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Women often skip certain vitamins and minerals, which are vital for their health. These include calcium and vitamin D. Multivitamins can also be helpful in ensuring you get the correct nutrients.

This is especially true if you are part of a certain group.

Multivitamins, for example, are often recommended for breastfeeding and chestfeeding women to support the physiological shifts that take place during pregnancy as well as during nursing.

For babies, severe and irreversible complications can result from nutrient deficiencies during critical developmental periods ( Source).

Research has also shown that pregnant women have low levels of iron, docosahexaenoic Acid (DHA), folic acid, and vitamin D. (Source; Source; Source).

Multivitamins are beneficial to those who have a restrictive eating pattern, such as vegans and strict vegetarians, or for those who suffer from food allergies.

Your nutritional requirements can also change with age. A multivitamin can help you bridge the nutrient deficit (Source).

But, remember that not everybody needs a multivitamin, and some individuals can get enough nutrients just by eating right. Make sure you consult your doctor before taking a multivitamin.

Below are the top eleven multivitamins available for women.

How to pick a multivitamin designed for women

It can be hard to choose the right multivitamin, especially with so many available. Here are some important factors to consider.

  • Age and life stage. Multivitamins can be tailored to different ages since our nutritional needs change with time. Similar to the above, pregnant women and breastfeeding need to choose a multivitamin that is specifically tailored for their needs.
  • Dietary restrictions and allergies Always read the ingredient labels carefully if you have a food allergy.
  • Amount of nutrients available. It is best not to consume products with megadoses of any vitamins, minerals, or other nutrients unless a healthcare professional recommends a higher dose.  
  • The total number of pills. Take your vitamins once a day if you have trouble remembering. A chewable or gummy option is also available if you aren’t comfortable swallowing pills.
  • Budget. While some products may recommend taking multiple pills per night, you need to look at the cost per meal when deciding whether or not a supplement is within your financial means.
  • Quality. It would be best to look for supplements that have been thoroughly vetted for quality and accuracy. You want products that have been evaluated by third-party organizations such as USP National Science Foundation and ConsumerLab.

We recommend speaking with your healthcare professional before beginning any new supplement. Vitamins aren’t necessary for everyone.

If you’re lacking any particular nutrients, your healthcare provider might suggest taking one nutrient vitamin instead.

How do multivitamins benefit women?

The CDC has stated that folate is good for people of reproductive age and that they require 400 mcg of folic. This includes dietary folic. Folic acid helps to prevent major birth abnormalities, such as spine or brain damage.

According to the NIH (National Institute of Health), adult females need a minimum of 1,000mg of calcium daily. This is because calcium can strengthen bones and teeth.

Potassium supports basic cell function. According to the NIH (National Institute of Health), adult females require at minimum 2,300mg potassium per day. This amount could increase during pregnancy.

How should you choose multivitamins?

There are several things females should consider when choosing multivitamins.

  • Age: Products target different age groups: Some are suitable up to the age of 49 while others are suitable 50-plus.
  • Certifications: Many companies list certifications on the website that verify the product’s dosage and ingredient accuracy.
  • Packaging: Some brands offer supplements only in pouches.
  • Ingredients: Consumers can look on the product labels and company websites for information about ingredients. The supplement’s ingredients can be checked to see if they are gluten-free, vegan-friendly, or not.

Also, a person might want to see their doctor to determine which multivitamins would be most appropriate for them.

Antioxidants

This group comprises vitamin A (retinol, beta carotenes, and carotenoids), vitamin C, vitamin E, and vitamin H.

Antioxidants may help reduce the risk of developing certain diseases and slow down the aging process. Antioxidants may also be believed to boost immunity, the body’s defense from germs.

Antioxidants can include:

Beta-carotene. Your body turns it into vitamin A, and this nutrient helps your eyesight, soft tissue, and skin. It’s found in cantaloupes, carrots, guava, papaya, and peaches.

Vitamin C. It may also be called ascorbic acid. It helps in wound healing and increases the production of red blood cells. It also boosts the brain’s chemical norepinephrine. This increases your alertness and improves your concentration.

Studies have shown that ascorbic Acid levels fall as you age, and as stress increases. Vitamin C can be found in tomatoes, grapefruits (kiwi), oranges, peppers, potatoes, and strawberries.

Vitamin D.It also goes by the name tocopherol. It includes tocotrienols, which are related compounds. It’s important for your body to keep your cells healthy. It may also slow down the signs and effects of aging. It can also increase the risk of bleeding if taken in excess. This nutrient may be found in foods like peanut butter and hazelnuts as well as in cod-liver oil and corn oil.

B Vitamins

These nutrients can be divided into several types, and each one is good for the body. Three of them, vitamins B6, B12 as well as folic and folic acid, are crucial.

VitaminB6 is also called pyridoxine. It is important for your brain to work well, and to assist your body with food to energy conversion. It can be toxic if too much is taken at once. Therefore, you should only eat foods with this nutrient. Try salmon, potatoes, chickpeas, avocadoes, bananas, beans, cereals, meats, and oatmeal.

Vitamin A is essential for metabolism, and it aids in the production of red blood cells. It can be obtained from dairy products such as cheese, eggs, or milk. For those over 60 with anemia or vegans, a doctor should be consulted to ensure sufficient intake.

Folate or Folic Acid. This helps to build a healthy spinal cord and brain. It is also responsible for the production of DNA and RNA. This prevents any changes that could lead to cancer. It is needed by both adults and children to make red blood cells normal and prevent anemia. It is particularly important for pregnant ladies because it prevents spina bifida and other congenital disabilities.

Folate-rich foods are spinach and green leaves, asparagus, melons (citrus fruits), strawberries, fortified cereals, legumes, and chickpeas.

Vitamin D

It’s often called a “vitamin,” but it’s actually a hormone. It assists with the transport of calcium and/or phosphorus into the bloodstream. These minerals are essential for bone strength. Your body will use calcium and/or phosphorus to make vitamin D deficient. The bones can become weaker over time, leading to osteoporosis. This puts you at risk of breaking your bones.

Vitamin D can be found in eggs and fish. However, middle-aged and older adults may need to eat “fortified” food. This means that the food has the necessary nutrients, as well as supplements.

Vitamin K

It plays a vital role in bone strength and blood clotting for older persons. Soybean oil, green leafy vegetables, broccoli, alfalfa or cooked spinach are some of the best food sources.

Foods vs. Supplements: Which One Is Better?

Most dietitians will tell you that eating whole foods is the best way to get important vitamins. Talk to your physician to find the right solution for you. To avoid overdosing, follow their advice.

 

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