Iron is lost during monthly periods. Pregnant women. Women need more iron during pregnancy to supply enough blood for their growing babies. Should I take a vitamin or mineral supplement? But there are three groups of women who might need a vitamin and mineral supplement: Women who are pregnant or could become pregnant.
A supplement ensures that you get the folic acid you need daily to lower the risk of certain birth defects, including spina bifida. Check the Nutrition Facts label to make sure the supplement has at least micrograms mcg of folic acid.
Postmenopausal women. After menopause women lose bone density faster than men because of hormonal changes. Many women do not get enough calcium and vitamin D from the foods they eat. Calcium and vitamin D, along with weight-bearing exercise, help prevent osteoporosis.
You may also need to take supplements with vitamin B see the chart above. You can get some vitamins from animal products more easily than from plant sources.
For example, vitamin B is found in many animal products, including eggs and dairy, but it is not found in plants. Also, vegans especially may not get enough of vitamins B-2 riboflavin , B, and D from food alone.
Are dietary supplements safe? For example: If you take prescription medicine, such as blood thinners, certain supplements may interact with the medicine. These medicines include birth control pills. High doses more than 3, micrograms [mcg] or 10, international units [IU] of vitamin A may cause birth defects, bone loss, and liver damage.
Did we answer your question about vitamins and minerals for women? For more information about vitamins and minerals, call the OWH Helpline at or check out the following resources from other organizations: Dietary and Herbal Supplements — Information from the National Center for Complementary and Integrative Medicine.
Sources U. Preventative Services Task Force. Finer, L. Declines in Unintended Pregnancy in the United States, — New England Journal of Medicine ; 9 : — Molloy, A. Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development. What it does: Vitamins like B6 and B12 help the body to convert food into fuel for energy.
They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind. Why you need it: Deficiency of certain B vitamins can cause a host of awful symptoms. It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects, according to Glassman.
Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads. Recommended daily intake: You should get 1. You should be getting 2. If you're lactating, get 2. When taking it as a supplement, Slayton suggests taking a B-complex versus taking just B or B-6 and looking for one that says "methylated. What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth.
It functions as an antioxidant to block some of the damage caused by free radicals. Why you need it: Vitamin C's healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair; gingivitis inflammation of the gums and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate; easy bruising; nosebleeds; and a decreased ability to fight infection. Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system.
It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli.
Pregnant women should get 85 mg and those lactating should get mg. If you have a weak immune system or are permanently stressed out, it may be worth supplementing. What it does: Promotes bone growth, cell growth, neuromuscular and immune function. It also helps reduce inflammation. Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too.
Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. The good news: Evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers, according to Glassman. Where to find it: Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks. Many people also meet at least some of their vitamin D needs through exposure to sunlight—so if you live somewhere where sunny days are rare, you may want to consider eating extra vitamin D-rich foods, or trying a supplement.
Who needs it the most: Slayton considers vitamin D an essential supplement, especially for people who live in cold, dark places where the sun sets early in the winter. What it does: Omega-3 assists in proper brain operation like memory and performance and behavioral function, helps reduce high blood pressure, and calms inflammation.
Why you need it: Research shows that since omega-3 fatty acids reduce inflammation, they may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems. What's more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have macular degeneration a condition that steals your central vision than those who ate less fish, according to Glassman.
Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. Fish oil capsules are also a great option if you're not a fan of eating seafood, but take less than three grams a day since fish oil can thin your blood, says Glassman. Recommended daily intake: Aim for 1.
Pregnant women should get 1. Those who are vegan or vegetarian can also take algae omega-3 supplements. What it does: Aids in digestion, helps promote gut health, fights off disease-causing bacteria, can reduce diarrhea caused by certain infections and irritable bowel syndrome. Why you need it: Since the mids, clinical studies have established that probiotic therapy can help treat a number of ills, including diarrhea, vaginal yeast and urinary tract infections, irritable bowel syndrome, and certain intestinal infections, says Glassman.
Where to find it: Yogurt is a classic example. But there are plenty of other probiotic foods like kombucha, kefir, miso, sauerkraut, pickles, and fermented cheese. Recommended daily intake: There's no recommended dose of probiotics, but adding probiotic-filled foods into your diet may help reap these natural benefits.
Certain strains of probiotics can also help with certain bacterial issues, such as lactose intolerance and yeast infections. Why you need it: According to Palinski-Wade, fiber is incredibly beneficial for a variety of health reasons, and most women fall short on consuming enough of the vitamin.
Chief among them is that adequate fiber intake 25 grams a day for women can control blood sugar levels by slowing down the rate of sugar absorption. This process can help ward off type 2 diabetes. Where to find it: Plant-based foods like fruits, vegetables, nuts, beans, grains, and legumes contain hearty doses of fiber.
Recommended daily intake: You should eat around 30 g of fiber per day —but if your intake is significantly less than that now, increase your daily intake by 5 g until you get there. She suggests asking your doctor if you think you need one, but most foods contain fiber, so you should be good to go. CoQ10 Conenzyme Q10 is a powerful antioxidant generated by the body to keep cells healthy and functioning properly.
Levels decline as we age , and CoQ10 deficiency has been associated with a number of diseases. A meta-analysis of studies found that taking CoQ10 may improve heart function and improve symptoms of neurodegenerative diseases. It can also help improve skin elasticity, which can delay the appearance of wrinkles. The Rx: Add collagen supplements to a daily smoothie or mix them with water.
The Rx: "It's great to eat at least two 3. Research shows that more than 1 gram daily provides brain-helping benefits. If you are vegetarian, you can look for an algae-based omega-3 supplement. The Rx: The recommended daily amount of calcium is 1, mg for adults up to age That increases to 1, mg for adult women from age 51 to 70, and both sexes after age The upper daily limit for adults 50 and younger is 2, mg; for adults over 51, it's 2, mg.
Calcium citrate, on the other hand, can be taken with or without food. This is a problem, because zinc plays a role in mood, bone health, immunity, and more," says Moretti. The Rx: Adult women are advised to get 8 mg a day. The NIH says the upper tolerable limit is 40 mg daily, although that doesn't apply to people who are taking zinc under a doctor's care. Large doses over time can deplete copper if you aren't taking it correctly.
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