The Best Vitamins for Women

In the hustle and bustle of daily life, women sometimes fail to get the nutrients their bodies need to stay healthy. Fortunately multivitamins were invented. The question is which vitamin is the best for women, and how much of it is in your multivitamin.   

Vitamin A

2,500 IU (50% DV), 20% as beta-carotene. The 100% DV of 5,000 IU is too much for women with fairly healthy diets. This is why some multivitamins like One-A-Day Women’s cut that dosage in half. Most multivitamins load up on vitamin; so much so that typical dosages range from 3,500 ti 5,000 IU. Some multivitamins pack even more. Some multivitamins’ vitamin A comes from beta carotene which converts into vitamin A when inside the body. Some studies show that this it is safer than straight up A.

B Vitamins

B Vitamins are found in several foods, especially in Vitamin fortified cereals. (B6, B12, riboflavin, thiamin, and niacin) Most multivitamins pack 100% DV for all, except for 50% DV for niacin.

Vitamin C

Recent studies suggest that the DV of 60mg may not suffice. But that amount is enough in your multivitamins – you can get the rest from food.

Folic acid

A multivitamin packs about 4 00 mcg (100% DV) or folic acid. But between your multi and the foods that you eat, such as fortified grains, you’ll receive your daily folic acid requirement.

Vitamin E

You need about 30 IU (100% DV) of Vitamin E a day. Studies do not actually show that more vitamin E protects your from cardiovascular disease or cancer.

Iron

Women tend to have low iron levels, especially during our menstrual periods. But there is no need to up your daily iron intake because our bodies store iron.18 mg (100% DV) should suffice. Too much iron in the system can be toxic (45 mg), which can cause diarrhea, and even heart problems in the in the long run.

Vitamin K

Vitamin K, together with Vitamin D, works to build bones. However, some multivitamins leave vitamin K out because it can hamper blood-thinning drugs used to treat disease. Women with otherwise healthy hearts should take a multivitamin that contains about 100mcg of Vitamin K. WH recommends taking it with Vitamin D at dinner. The fat in your food will enhance absorption. 

Vitamin D

Vitamin D makes calcium absorption possible. Research shows that women need about 600IU (400 DV) of vitamin D plus calcium to reduce fractures. Most multivitamins pack 800 IU (200% DV) of vitamin D. If you are still considering taking an extra 200 IU, you won’t OD – the upper limit is 2,000 IU.

Calcium

Our body can absorb 500 mg of calcium at a time. Thus, you should check you if your multi provides you with enough calcium. Also, since the body can only absorb 500mg of calcium at a time, remember to take another 500mg more sometime during the day. WH recommends Nature Made Calcium with Vitamin D, which packs 500mg of calcium and 200 IU vitamin D – that should take care of your body’s calcium needs.

Magnesium

Magnesium protects us against heart disease, diabetes and colon cancer. Most of us do not get enough of this mineral, and most multivitamins do not pack enough of it. Try to get 320 mg of magnesium per day.

Source: Women’s Health