Contributed by: Priyaish Srivastava
Importance of multivitamins for women’s health
Multivitamins are necessary for the development, growth, and upkeep of a woman’s health, as it requires varying amounts of nutrients at different ages. For instance, if you know you don’t get enough vitamin D in your diet or have limited sun exposure, your bones, teeth, and muscle health may be compromised. Despite this, one of the most overlooked issues affecting a woman’s overall health is nutritional deficiency. According to various research projects, multivitamin insufficiency affects 70 to 90% of Indians, including 84% of pregnant women.
It is recommended that women receive their nutrients through vegetables, fruits, healthy fats, and whole grains, specifically after a certain age. However, they may need to take multivitamin tablets as well to meet their vitamin and mineral requirements
What is the best multivitamin for a woman?
Multivitamin is a broad phrase that refers to a combination of essential vitamins and minerals that contribute to the body’s general wellness. As you get older, your body’s nutritional requirements vary, as does your health status. To acquire the right quantity of nutrients in your body, you must first figure out how much and what type of nutrients you need.
Here are some recommended vitamin intake for women:
|9-13||0.9 mg||0.9 mg||12 mg NE||4 mg||1 mg||20 mcg||300 mcg DFE||1.8 mcg||45 mg|
|14-18||1 mg||1 mg||14 mg NE||5 mg||1.2 mg||25 mcg||400 mcg DFE||2.4 mcg||65 mg|
|19-50||1.1 mg||1.1 mg||14 mg NE||5 mg||1.3 mg||30 mcg||400 mcg DFE||2.4 mcg||75 mg|
|51+||1.1 mg||1.1 mg||14 mg NE||5 mg||1.5 mg||30 mcg||400 mcg DFE||2.4 mcg||75 mg|
|Pregnancy||1.4 mg||1.1 mg||18 mg NE||6 mg||1.9 mg||30 mcg||600 mcg DFE||2.6 mcg||85 mg|
|Lactation||1.4 mg||1.6 mg||17 mg NE||7 mg||2 mg||35 mcg||500 mcg DFE||2.8 mcg||120 mg|
- NE: Niacin equivalent
- DFE: Dietary folate equivalent
According to nutritionists, the following are the 7 most important multivitamins for women’s health.
Multivitamin #1: Iron
Iron is one of the most vital nutrients, as it is required to deliver oxygen from your lungs to all of your body’s tissues. About 70% of your body’s iron is contained in hemoglobin, which is found in red blood cells, and myoglobin, which is found in muscle cells. You may experience shortness of breath and tiredness or get anemia due to a lack of iron. This essential nutrient is also recommended for postmenopausal women at 8 mg per day, for premenopausal women at 18 mg per day, and the median dietary consumption at 12 mg per day.
Lean red meat, chicken, turkey, fish, cereals, beans, and whole grains are all good sources of iron. Eat these meals alongside a vitamin C-rich diet to assist your body to absorb the iron.
Multivitamin #2: Calcium
Calcium is a vital mineral that helps your bones and teeth grow and stay healthy. Bones help the musculoskeletal system (movement of the body) by supporting the muscles and joints and holding the body together. Calcium is an essential element that should be consumed regularly regardless of age. Women under the age of 50 should aim for 1000 mg of calcium each day, while those over 50 should aim for 1200 mg/day.
Calcium is found in a variety of dairy products like milk, cheese, yogurt, and dark green vegetables like broccoli and kale.
Multivitamin #3: Folate (Folic acid)
Folate, also known as folic acid, folacin, or Vitamin B9, can be found in a wide variety of foods. If a woman consumes enough folate-rich foods during pregnancy, she can avoid significant birth abnormalities such as neural tube defects (NTD) in the baby’s brain and spine. To avoid NTDs, doctors recommend taking folic acid every day before conception.
Folate is abundant in leafy greens, avocados, beans, eggs, and peanuts. Folate can also be commonly found in supplements and added to enriched cereals, bread, pasta, and rice.
Multivitamin #4: Magnesium
Magnesium is required for over 300 metabolic processes in the body and plays a vital part in sustaining your overall health. Magnesium maintains your immune system, keeps your bones healthy, aids in blood sugar and blood pressure regulation, and also assists in the production of protein and DNA.
Abnormal heart rhythms, personality changes, muscular cramps, convulsions, tingling, or numbness can all be symptoms of a magnesium deficiency. Magnesium may be found in a variety of foods, including green vegetables, nuts, seeds, dry beans, whole grains, chia seeds, wheat, and oat bran. Here’s a chart that shows how much magnesium the body needs depending on your age bracket.
|4 – 8 years||130 mg||N/A||N/A|
|9 – 13 years||240 mg||N/A||N/A|
|14 – 18 years||360 mg||400 mg||360 mg|
|19 – 30 years||310 mg||350 mg||310 mg|
|31 – 50 years||320 mg||360 mg||320 mg|
|51+ years||320 mg||N/A||N/A|
Multivitamin #5: Melatonin
Melatonin is a hormone that secretes inside the pineal gland of the brain and is released after the body falls asleep. This hormone is responsible for the timely release of female reproductive hormones and also regulates circadian rhythms (sleep cycles). Natural sources of this vitamin include cherry, maize, tomato, broccoli, rice, walnuts, peanuts, and flaxseed.
Multivitamin #6: Probiotics
Vaginal yeast infections, urogenital infections, urinary tract infections, digestive abnormalities, sluggish metabolism, and sugar cravings are all common problems that women encounter, giving them discomfort and aggravation. These illnesses are caused by bacteria that are present in your body and may be removed by beneficial bacteria or yeast, commonly known as probiotics
Probiotics help with digestion, eliminate disease-causing microorganisms, and reduce diarrhea and irritable bowel syndrome. Yogurt, buttermilk, cottage cheese, kombucha, tempeh, fermented pickles, miso soup, and kimchi all contain probiotics. There are no set guidelines for how much or when to take probiotics, although they should not be consumed in excess.
Multivitamin #7: Prebiotics
Prebiotics are microorganisms that are present in food such as onions, garlic, soybeans, bananas, whole grains, that support your immune system to promote healthy digestion. Unlike probiotics, prebiotics tends to improve the functioning of the good bacteria (probiotics) already present in your body. The prebiotics increase calcium absorption in a woman’s body resulting in improved bone health.
Multivitamin tablets, in addition to natural dietary sources, can be used to satisfy the body’s mineral and vitamin requirements. Excessive multivitamin pill use, on the other hand, might result in serious deadly illnesses such as cancer or cardiovascular disease. As a result, it is advised that you get medical advice before using such medications.
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