Maintaining a healthy, balanced diet depends on many factors, including vitamin intake. Our bodies rely on an array of vitamins and nutrients for everything from a strong immune system to bone health. But it’s hard to know which one you need. In fact, many patients ask me, “Which vitamins should women take daily?”
Adequate levels of vitamins and nutrients are especially important for women, especially during periods of hormonal changes such as pregnancy, breastfeeding and menopause. Low levels of vitamins and nutrients can have a huge impact on our overall health.
Here’s a closer look at the best vitamins for women at every stage of life.
What vitamins should I take daily?
Simply put, it depends.Different women need different vitamins throughout their lives, considering hormonal changes, pre-existing conditions, genetics and environment. Many of the vitamins we need are found in certain foods, and how we eat can have a big impact on our health. the supplements we need. Here are some vitamins that every woman needs from food or supplements.
Vitamin A
Vitamin A is a fat-soluble vitamin found naturally in many foods, so you may already be getting enough of it. For bright and colorful foods such as orange and yellow peppers, carotenoidThe body can convert it into vitamin A. This vitamin is also found naturally in fish, eggs, some dairy products, and organ meats such as liver.
The good thing is that vitamin A is very easy to add to your diet or take as a supplement, as this little vitamin affects many body systems.Essential to maintain and support proper eyesight and it can affect Reproductive Health, Growth and Development and the immune system.
According to the National Institutes of Health, the recommended daily amount of vitamin A is: 700mcg RAE for women.
Vitamin B
B vitamins are a great supplement if you want a little more energy.there is several B vitamins, contains vitamin B6 for overall health and vitamin B12 to support cognitive function. Vitamin B9, also known as folic acid or folic acid, is form DNA and RNA And it is especially important during pregnancy.
All of these types are relatively easy to obtain. Vitamin B1 is Helps cells grow and function, fortified cereals, pork, fish, lentils, sunflower seeds, yogurt.Vitamin B2 is effective break down fats and drugs Found in dairy products, fish, chicken breast and almonds.
Next is vitamin B3, Converts nutrients into energy and produces DNA, cholesterol and fat. Found in red meat, brown rice, and legumes.Vitamin B5 helps Metabolic functions and enzymatic degradation Contained in vegetables, oats and beef. Vitamin B6 is found in large amounts in meats such as tuna, salmon, and chicken. Helps Brain Development, Nervous System, and Immune System.
Vitamin B7, or biotin, Regulates Cell Signals and Breaks Down Fat. Commonly found in salmon, eggs, avocados, and nuts.
Many women find it easiest to get a full dose of B vitamins rather than taking each of these B vitamins individually. B vitamins Enjoy a variety of Bs-rich foods that contain all kinds of Bs.
Vitamin C
We all know the importance of Vitamin C. especially when it comes to the immune system. But vitamin C is more than just a sniffle, it helps support your body’s ability to heal and stay healthy. Vitamin C is a type of antioxidant, Used to fight free radicals It develops when the body is exposed to pollutants or other irritants. Most of us think of citrus fruits when we think of vitamin C, but peppers, strawberries, cruciferous vegetables, tomatoes, and other fruits and vegetables also contain vitamin C.
The National Institutes of Health recommends women take: 75 mg of vitamin C daily It also advises smokers to take an additional 35mg per day to repair free radical damage.
Vitamin D
for Vitamin D Your body needs two things to reap all the benefits. First, you need to get your vitamin D from a balanced diet. It is found in fish such as salmon, swordfish, and sardines, fish oils, some fortified juices, milk, and cereals. In addition, exposure to the sun is also necessary. Vitamin D deficiency is not uncommon in people who live in cold, dark climates, as our skin produces vitamin D when exposed to the sun.
in fact, vitamin D deficiency This is due to their presence in many foods and seasonal weather patterns that can affect sun exposure. That’s where supplements and vitamins come into play.
Getting enough vitamin D, either naturally or in supplements, is especially important because vitamin D is a powerful and important vitamin with many benefits for the body.has been shown to be useful in bone health and muscle growthNot only that, but it can also support heart health, mood, and thinking.
If you resort to supplements, the National Institutes of Health suggests: Adults under 70 take 600 IU daily Women over the age of 70 need to increase the dose to 800 IU, although many women benefit from doses as high as 2,000 IU daily.
Vitamin E
Like vitamin C, Vitamin E is an antioxidant, helps protect the body from free radicals. These electrons are inherently released and may contribute to everything from signs of skin aging to long-term illness. By fighting these free radicals, vitamin E helps your body stay healthy as you age.
Like vitamin C, vitamin E boosts the body’s immune system, helping it fight colds and infections. It also reduces the risk of heart disease and blood clots, especially in older patients and postmenopausal women.
You can increase your vitamin E levels by eating nuts such as pumpkins, red peppers, and avocados, fruits, vegetables, and seed oils such as sunflower seed oil, wheat germ oil, and soybean oil.
There are many types of vitamin E, but only the alpha-tocopherol type is maintained in plasma, according to the National Institutes of Health.they suggest taking 15 mg daily.
Vitamin K2
Vitamin K comes in two forms, and vitamin K2 is an important choice when aiming to improve heart health and strengthen bone strength.nutrients bring calcium to the bones Helps activate calcium binding, build new bone, and maintain existing density. It is essential for menopausal women. Significantly less loss of bone density When supplemented with K2 in one study.
While vitamin K2 carries calcium to your bones, it also helps keep calcium away from your blood vessels. Calcium can cause arteriosclerosis. risk factors for heart disease. In fact, studies show that those with the highest K2 intake had 57% less likely to develop arterial calcification.Also vitamin K2 improve dental healthas it helps build dentin, the tissue layer beneath the enamel.
The recommended daily intake is Vitamin K2: 90mcgaccording to the National Institutes of Health.
Don’t forget these extra perks too.
In addition to these vitamins, there are other essential nutrients that women need for their overall health. Read below for more information.
calcium
We get along best with calcium With bones, and for good reason. Calcium is essential for the development and maintenance of strong, healthy bones and teeth. This is especially important for women going through menopause. Menopause is often associated with osteoporosis, a condition in which bone density begins to decrease. Maintaining healthy bone density is important to reduce the risk of serious injury as we age, and calcium supplements can do just that.
Calcium is found in many foods, but is most commonly found in dairy products. You can also add more calcium to your diet by eating pumpkin, canned fish, and green leafy vegetables.
Recommended calcium intake changes with age. The National Institutes of Health recommends supplementing with: 1,000 mg for women under 50 1,2000 mg if over 50 years old
magnesium
magnesium Commonly found in nuts, leafy green vegetables, certain dairy products, and fortified foods. It’s good that this essential nutrient can be easily added to your diet. Because it can play an important role in your overall health and wellness.
First, a significant amount of magnesium in the body is stored in bones. in short, Adequate magnesium levels help support strong bones, which is especially important for menopausal women.again May help relieve migraineswhich may also be common in women experiencing perimenopausal and menopausal symptoms.
According to the National Institutes of Health, women over 30 should aim to: 320 μg magnesium daily.
Omega 3
If you want even more cardiovascular support, we recommend getting more. Omega 3. These healthy fats support the heart. Since these aren’t produced naturally in the body but are added through diet or supplements, it’s especially important to make sure you’re getting enough from foods like fish, walnuts, and edamame.
Scientists at the National Institutes of Health said: α-linolenic acid (ALA) is the most important omega 3 and recommended for consumption. 1.1g fatty acids per day.
Conclusion
Whether you’re getting these foods from your diet, a multivitamin, or a combination of the two, you’ll find that increasing your intake will help you feel your best. I usually recommend Wellness Essentials Women in pill packs taken once daily (buy on amazon). However, the tablets are quite large, so if you have difficulty swallowing large tablets, consider having my patient take Thorne Basic Nutrients 2 tablets per day for her (buy on amazon).
When looking for over-the-counter supplements, it’s a good idea to seek third-party verification.i like FDA Current Good Manufacturing Practices (CGMP) and National Health Foundation (NSF) Consumer Guide. Third-party tested supplements are checked by companies not involved in manufacturing and marketing to ensure that the product matches what is claimed on the label and is safe to consume. These supplements have a certification stamp on the label.
The good news is that vitamins are plentiful and there are many sources of those vitamins. If you have questions, consult a registered dietitian to find the best vitamins for your needs and start feeling strong, healthy, and protected today.
Dr. Michelle Thompsonis a physician in functional medicine and founder of Eposh Medical in Coral Springs, Florida. She is a board-certified physician in geriatrics, her goal is to help patients of all ages on their lifelong health journey and provide them with the best options for healing.
