For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily. Adequate amounts of vitamin D also are important, and the need for both calcium and vitamin D increases as women get older.
Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, like milk, as well as some plant-based milk alternatives, yogurts and juices. When women reach childbearing age folate plays an important role in decreasing the risk of birth defects. The requirement for women who are not pregnant is 400 micrograms per day. Including adequate amounts of foods that naturally contain folate, such as oranges, leafy green vegetables, beans and peas, will help increase your intake of this B vitamin. There also are many foods that are fortified with folic acid, such as breakfast cereals, some rice and breads.
Eating a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. This is especially true for women who are pregnant or breastfeeding, since their daily need for folate is higher, 600 mcg and 500 mcg per day, respectively. Be sure to check with your physician or a registered dietitian nutritionist before starting any new supplements. Many vitamins and minerals are essential, contributing to normal functioning of the human body. While dietitians recommend most vitamins and minerals be obtained through food sources, this isn't always possible.
For example, if you don't consume enough fruits, vegetables or other healthy foods, a multivitamin may be helpful. Other instances where a multivitamin could be beneficial are if you have certain food allergies or intolerances, become pregnant, or have a disease or condition that affects nutrient intake. For people who don't get all the vitamins and minerals they need from a healthful diet , a multivitamin may seem like a cheap, easy way to reap the same benefits. Trouble is, getting your nutrients from pills isn't the same as getting them from food.
The greater the food variety, the more numerous the potential beneficial interactions. Taking the vitamins and minerals out of food robs you of all those healthful interactions, not to mention fiber, a disease fighter in its own right. Large clinical trials have found that taking vitamins and mineral supplements, including multivitamins, doesn't lower the risk of disease compared with not taking a multivitamin. Folate or vitamin B9 is another nutrient that many women don't get enough of in their diets.
Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman's risk for heart disease and certain types of cancer, so even if you're not planning on getting pregnant , it's an essential nutrient for every woman of childbearing age. In later life, folate can help your body manufacture estrogen during menopause. Research has shown that omega-3s help lower blood pressure and LDL ("bad") cholesterol levels, reduce the risk of heart disease, and play a role in keeping memory and thinking sharp. Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart's rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties.
If you don't get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it's important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health. For many women, "these tend to be the childbearing years," says Suzanne R. Steinbaum, DO, director of Women's Cardiovascular Prevention, Health, and Wellness at Mount Sinai Hospital in New York City. If you're planning to get pregnant, start taking a prenatal vitamin with folic acid and B-complex. Folic acid reduces the risk of neural tube birth defects and other B vitamins help support a healthy pregnancy. Taking these vitamins may also reduce your babies' autism risk.
Women with heavy menstrual periods may need extra iron too, says Dr. Steinbaum. Because vitamin B12 occurs naturally only in animal products, vegans and some vegetarians should take B12 supplements. Getting enough folic acid is critical for all women who may become pregnant in order to reduce the risk for neural tube, or spinal cord, defects. Since 1998, many foods such as breads, cereals, and pastas have been fortified with folic acid, which is a step in the right direction. Women contemplating pregnancy, however, should be sure to get 400 micrograms of folic acid daily, typically through a supplement.
When it comes to vitamin C, you can obtain 100 percent of your needs by taking a vitamin C capsule. Or, you can consume an orange and receive not only vitamin C but also beta carotene, calcium and other nutrients. Because many foods also contain fiber and phytochemicals, substances that may protect against certain cancers, heart disease, osteoporosis and diabetes — something supplements don't include. However, as mentioned above, sometimes a daily vitamin is a good option to support health and well-being.
Some experts in nutrition and aging feel that the RDA of riboflavin (1.3 mg/day for men and 1.1 mg/day for women) leaves little margin for error in people over 50 years of age . A study of independently living people between 65 and 90 years of age found that almost 25% consumed less than the recommended riboflavin intake, and 10% had biochemical evidence of deficiency . Epidemiological studies of cataract prevalence indicate that riboflavin intakes of 1.6 to 2.2 mg/day may reduce the risk of developing age-related cataracts. Individuals whose diets may not supply adequate riboflavin, especially those over 50 years of age, should consider taking a multivitamin/mineral supplement, which generally provides at least 1.7 mg/day of riboflavin. Choosing a multivitamin explicitly tailored to pregnant people that focuses on the essential nutrients may help support your health and your baby as they develop.
It's important because some vitamin and mineral deficiencies in early pregnancy can harm the fetus. For example, folic acid reduces the risk of certain congenital abnormalities. So, taking a high quality prenatal vitamin supplement can help keep you and your baby healthy. Women who are pregnant, breast-feeding, or trying to conceive.
Some pregnant women don't get the recommended 400 micrograms of folic acid a day that helps prevent neural-tube defects in newborns. And women who are either pregnant or breast-feeding need higher levels of other nutrients, including calcium and iron. They should take a specially formulated prenatal multivitamin. Randomized controlled trials in people without heart disease at baseline. Researchers found that taking vitamin E supplements of 400 IU every other day, alone or with vitamin C, failed to offer any protection against heart attacks, strokes, or cardiovascular deaths. A vitamin C intake of at least 400 mg daily may be particularly important for older adults who are at higher risk for age-related chronic diseases.
Pharmacokinetic studies in older adults have not yet been conducted, but evidence suggests that the efficiency of one of the molecular mechanisms for the cellular uptake of vitamin C declines with age . The Linus Pauling Institute recommends that adults take a 400 μg supplement of folic acid daily, in addition to folate and folic acid consumed in the diet. A daily multivitamin/mineral supplement, containing 100% of the Daily Value for folic acid provides 400 μg of folic acid.
While folic acid, or folate, is a B-complex vitamin is a vital nutrient for expectant mothers, a daily dose is necessary for older women, as it is also cardio-protective, so it helps build new tissue. Signs of low folic acid levels include anaemia, weight loss, weakness, headaches and high levels of homocysteine in the blood, a risk factor for heart disease. Although it's important for women in their 20s to get enough folate, there's a fine line between the right amount and too much.
The UL is 1,000 micrograms per day of folic acid from supplements and fortified foods; there isn't a risk with dietary folate. The main concern with exceeding this limit is that high blood levels can hide a B12 deficiency which, if allowed to persist, can result in permanent neurological damage. A few studies suggest that multivitamins may even increase the risk of certain health problems.
That doesn't mean the multivitamins increased the women's risk of cancer; it may be that the women who took them were less healthy in other ways that increased their likelihood of developing cancer. All of the products met their claimed levels of vitamins A, C, D, and E, folic acid, riboflavin, calcium, iron, and zinc; lacked worrisome levels of heavy-metal contaminants; and dissolved adequately in the U.S. All had a safety seal on the mouth of the bottle and, unless otherwise noted, a child-resistant cap. Unless otherwise noted, all adult and children's formulations contain iron; the senior formulations do not. USP claim indicates that the manufacturer claims the product was made to one or more of the USP's quality standards or specifications, but the claim is not vetted by the USP.
The verification seal holds more weight than a USP claim on the label, which several of the other products we tested had. Vitamin E is a fat-soluble vitamin with several forms, but alpha-tocopherol is the only one used by the human body. Its main role is to act as an antioxidant, scavenging loose electrons—so-called "free radicals"—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.
Vitamin E has the ability to protect cells from free radical damage as well as reduce the production of free radicals in certain situations. However, conflicting study results have dimmed some of the promise of using high dose vitamin E to prevent chronic diseases. Age-related declines in mitochondrial function and increases in mitochondrial oxidant production are thought to be important contributors to the adverse effects of aging. Tissue L-carnitine levels have been found to decline with age in humans and animals . Interestingly, co-supplementation of ALCAR and lipoic acid resulted in even greater improvements than either compound administered alone. Improvements in mitochondrial enzyme and respiratory chain activities were also observed (26-33).
While these findings are very exciting, it is important to realize that these studies used relatively high doses (100 to 300 mg/kg body weight/day) of the compounds and only for a short time . It is not yet known whether taking relatively high doses of these two naturally occurring substances will benefit rats in the long-term or will have similar effects in humans. Clinical trials in humans are planned, but it will be several years before the results are available. If you choose to take carnitine supplements, the Linus Pauling Institute recommends acetyl-L-carnitine at a daily dose of 500 to 1,000 mg.
That said, people with a complete, balanced diet are unlikely to get any additional health benefits from supplemental vitamins. Case in point, the researchers in a 2013 review of 26 clinical studies concluded there's pretty much zero evidence to support any benefits of multivitamins to prevent cardiovascular disease or cancer among healthy adults. Low levels of vitamin B12 tend to occur in women as they age. Older adults may not have enough hydrochloric acid in their stomach to absorb the vitamin. Women who don't get enough of B12 can experience fatigue, weight loss, poor memory, dementia and depression. According to a study, postmenopausal women who lack nutrients in their diets, including vitamin B12, have an increased risk of becoming anaemic.
It's essential for normal blood and brain function, Kirkpatrick says. Iron is important to good health, but the amount needed is different depending on a woman's stage of life. For example, iron needs are higher during pregnancy and lower after reaching menopause. Foods that provide iron include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods.
To get both these nutrients at the same meal, try fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup. Eating a higher amount of fish and Omega-3 fatty acids is linked with a lower risk of heart disease among women. This healthy fat may also help slow down the growth of plaque build-up in the arteries and lowers blood pressure. A high-quality multivitamin known for its purity, Garden Of Life Vitamin Code For Women is specifically formulated for women to support breast, reproductive, bone, skin, and heart health. It's made from nutritious and raw whole foods, so more of the vitamins and minerals may be absorbed into your bloodstream in comparison to synthetic-made multivitamins.
Unlike other multivitamins, you can take them on an empty stomach with a simple glass of water. As women age, it's important for them to consume adequate amounts of bone-supporting nutrients. Plus, free of milk, eggs, fish, shellfish, soy, wheat, peanuts, and tree nuts this is an excellent choice for those with dietary restrictions. We're giving top honors to this product, which is designed to support healthy cognitive function, cellular health, eye health, and overall daily wellness.
In addition to providing highly bioavailable forms of vitamins A, B, C, D, and E, each convenient once-daily capsule contains important vitamins and minerals like choline, inositol, lycopene, lutein, and zeaxanthin. One serving also has over 100% of the recommended daily intake of folate in its most bioavailable form. Iron deficiency is incredibly common for women in their 20s, and even as you leave that era of your life, it is very important to continue ensuring you get enough iron in your diet either through foods or supplements. One can be especially susceptible to iron deficiency anemia if they do not get enough red meat or rich leafy greens in their diet. And let's face it, eating that iron-rich diet all the time can be difficult! A slow-release iron supplement capsule can help you get your recommended daily value without thinking too hard.
Vitamin D becomes even more important in your forties, Dr. Steinbaum says. Low levels of vitamin D have been linked to a host of diseases—from cancer and autoimmune conditions to diabetes and obesity—and our risks for many of these tend to increase with advancing age. "Get your blood levels of vitamin D tested to see where you stand and supplement accordingly," she suggests. This holds for men and women in their fourth decade—you may be low and not even know it. It's almost impossible to get all the D you need from food alone and almost none of us gets enough sun in the era of sunscreen, so D supplements may be necessary. And don't forget your omega-3s either, as heart disease risk climbs with age for men and women, she shares.
Researchers have tried to answer this question by combining the results of multiple studies. While this meta-analysis drew headlines when it was released, there are limitations to the conclusions that can be drawn from it. In some of these trials, vitamin E was combined with high doses of beta-carotene, which itself has been related to excess mortality.
Furthermore, many of the high-dose vitamin E trials included in the analysis included people who had advanced heart disease or Alzheimer's disease. So it is not clear that these findings would apply to healthy people. The Physicians' Health Study II, for example, did not find any difference in death rates between the study participants who took vitamin E and those who took a placebo. "Certain micronutrients are essential for our bodies to function properly," she says. Older adults are less likely than younger adults to consume enough magnesium to meet their needs and should therefore take care to eat magnesium-rich food in addition to taking a multivitamin/mineral supplement daily.
However, no multivitamin/mineral supplement contains 100% of the DV for magnesium. If you don't eat plenty of green leafy vegetables, whole grains, and nuts, you likely are not getting enough magnesium from your diet. Older adults are more likely to have impaired kidney function than younger individuals, they should avoid taking more than 350 mg/day of supplemental magnesium without medical consultation .
What Vitamins Should A 21 Year Old Female Take The RDA for adults of all ages is 15 mg (22.5 IU) per day of α-tocopherol. Notably, more than 90% of individuals aged two years and older in the US do not meet the daily requirement for vitamin E from food sources alone. Major sources of vitamin E in the American diet are vegetable oils, nuts, whole grains, and green leafy vegetables. LPI recommends that healthy older adults take a daily multivitamin/mineral supplement, which usually contains 30 IU of synthetic vitamin E, or 90% of the RDA. Made from high quality raw, whole foods, Garden Of Life Vitamin Code for Women supports breast, reproductive, bone, skin, and gut health.
This vitamin is an excellent option for women's specific nutritional needs with vitamins A, C, D3, E, and B-complex and minerals, including calcium, magnesium, and zinc. Vitamin Code contains both vitamins and minerals, including folate, calcium, magnesium, zinc and vitamins A, C, D3, E, and B-complex, that support women's specific nutritional needs. With live enzymes and antioxidants, they may help keep your digestion and immune systems running strong. Each 4 capsule serving contains a mix of gut-healthy lactobacillus and Saccharomyces cerevisiae bacteria.
