Women’s health and nutrition: What vitamins and supplements do women need?

Women need a variety of vitamins and supplements, depending on the time and stages of their lives. Combined with exercise and a healthful diet, the proper vitamins can aid in the aging process and help prevent such problems as osteoporosis and cancer.

Choosing the correct vitamins and supplements can be a difficult task, especially nowadays when endless bottles line the shelf. Taking the proper vitamins early in life will aid in preventing problems later in life, such as osteoporosis.

Women need to alter their vitamins and supplements depending on the stage in their lives, such as pregnancy, menstruation and menopause. Every woman should take a multi-vitamin every day, regardless of her age. Look for a multi-vitamin specifically for women as these contain more of the essential vitamins and supplements such as folic acid and calcium. Below is a list from the National Academy of Sciences/National Research Council of recommended vitamins, supplements and doses for women ages 19-50.

Vitamin A: 800mg. Vitamin A aids your vision, your immune system, and helps bone, cell and skin maintenance. Be careful to not exceed the recommended dosage because too much can cause dry skin, joint pain, insomnia and headaches.

Vitamin B: There are a variety of B-vitamins so make sure you understand the differences and importance of each.

B1: 1.1mg. Also called “Thiamin”. This helps to stabilize your appetite.

B2: 1.3mg. Also called “Riboflavin”. This helps your metabolism, your eyes and your skin.

B3: 15mg. Also called “Niacin”. Your body actually makes niacin naturally, so the recommended dose can be debated.

B6: 1.6mg. This supports your immune system and hormones. People who drink alcohol frequently need to watch their B6 levels because alcohol causes your body to lose vitamin B6.

B12: 2mg. This supports your nervous system, aids in bone growth and helps sustain your metabolism.

B9: 180mg. Also called “Folic Acid”. This helps new cell development. Taking a supplemental form of folic acid is very important because your body absorbs only half of the folic acid in food. Folic acid is especially important for pregnant women because studies have shown it helps prevent against birth defects.

Vitamin C: 60mg. Vitamin C is probably the best-known vitamin out there because of its disease and infection preventing capabilities. It also helps your body absorb iron and it aids in bone growth and strength. Be careful of the chewable vitamin C pills because some dentists believe it will break down the enamel on your teeth increasing your risk of cavities and decay.

Vitamin D: 10mg. ages 19-24; 5mg. ages 25+. Vitamin D comes natural from sunlight. It fortifies the bones and maintains the brain, pancreas, skin, muscles, reproductive organs and the immune system. Your body does absorb vitamin D from sunshine, but including it in your daily vitamin intake won’t hurt.

Vitamin E: 8mg. Aids in healthy skin and it protects the lungs. Vitamin E is also a great way to heal scars.

Calcium: 1000mg. Calcium is found in foods like cheese, yogurt and ice cream, but many people do not receive the recommend dose with food alone. Calcium is extremely important for women throughout their lives because as they age, their bones absorb less and less calcium, which can lead to osteoporosis. Most multi-vitamins contain less than half of the recommended dose so a separate supplement is a good idea.

Copper: 1.5mg. It helps your body absorb iron and copper also helps to heal wounds.

Chromium: 50-200mg. Chromium helps to maintain glucose levels, which is important in both weight loss as well as preventing diabetes.

Iron: 15mg. Iron is essential for the transport and release of oxygen within your body. Women who are menstruating lose larger amounts of iron, so it’s a good idea to take a separate supplement during that time of the month.

Selenium: 55mg. This is one of the strongest antioxidants that help prevent cancer. Antioxidants are cell protectors and fight free radicals that can cause damage to your cells. Selenium is a trace metal and cannot be produced by your body, so you must take is in supplemental form.

Zinc: 12mg. You may have seen zinc popping up in cold medicines or especially in cold prevention medicines. Zinc works at keeping your immune system healthy, healing wounds, and maintaining your sense of taste and smell.

This may seem like a lot of vitamins and supplements to keep track of, but most women are fine with a daily multi-vitamin and one or two separate supplements. Check the label on the back of the daily vitamin because many of these vitamins and supplements will be there. And always remember that vitamins and supplements alone are not enough. Make sure to eat a well-balanced diet and get plenty of sleep and exercise.