Which Vitamins Do You Need? Women's Nutrition

In general, if you’re in good health and you eat a varied diet, a multivitamin supplement is completely unnecessary – if you’re already getting what you’ll need, your body will filter the excess vitamins out through your digestive tract and those extra vitamins will filter out through your urine. But dependent upon your age, health, lifestyle and whether you have any significant diseases or hereditary conditions that run in your family, it may be worth looking at taking a singular vitamin or multivitamin under supervision of your doctor, with regular testing to ensure that you’re not taking too much of any one vitamin.

Vitamins, nutrients and minerals are used by the body in order to drive chemical reactions, including everything from cell production to the rate at which your digestive system operates. Chemical reactions are what get you out of bed in the morning. Every single vitamin and mineral needs to be taken in through your food and drink, with the exception of vitamin D, which can be absorbed through the skin. Most of us get enough vitamins through our diet, although some of us are nutrient deficient. If you are going to take a multivitamin, generally, you ought to look for a daily women’s nutritional health supplement that contain the following:

Vitamin A: when taken with or consumed with beta carotene, your body will make vitamin A, which fights free radicals
Vitamin C: Vitamin C aids your bodies healing capabilities and increases red blood cell production
Vitamin E: Vitamin E strengthens cell membranes leading to smoother, healthier skin and hair
Vitamin D: For optimal calcium absorption
Calcium: You need approximately 1,000mg per day to build and maintain strong bones

With basic vitamins and minerals covered, you can start to look at optional supplements to fit your individual needs, if necessary.

Pregnant women, or those who plan on becoming pregnant in the near future, will need to take folic acid, which is a B vitamin. Folic acid is crucial for DNA formation so without the proper amounts, a baby could be at risk for birth defects.

If you are premenopausal, you may well need to increase your vitamin D and calcium consumption in order to prevent the bone degeneration that can come with aging. See your doctor, and discuss increasing your consumption from 1,000 milligrams a day to no less than 1,200 milligrams, especially if you don’t take in a lot of calcium through your diet. Those with joint issues might want to think about taking glucosamine, which helps to keep the cartilage in your joints healthy and flexible. This may help to prevent arthritis, joint pain and stiffness.

Women who avoid red meat, and there are many reasons for doing so, tend to not get enough iron, though there are other ways to get iron, such as eating more beans and dark green vegetables. Iron is vital to properly oxidant your blood and when deficient, you are not using oxygen efficiently. An iron deficiency is often the first diagnosis for someone who is tired when performing everyday activities, or who feels sleepy and weak unexpectedly. If this is the case for you, try to incorporate more iron into your diet, and see your doctor about taking an iron supplement.

It’s always best to get vitamins and minerals through your diet rather than through artificial mean, but if that isn’t possible, or if you need extra help – for example if you have a compromised immune system or are allergic to certain foods – supplements may need to be used. Always use supplements under the supervision of your doctor.