What should a womens multivitamin have
New Patient Appointment. Call Us: New Patient Appointment or As kids, many of us took daily chewable multivitamins, and for a lot of us, that habit has continued into adulthood — about half of American adults take multivitamins. There are many options out there — a trip down the vitamin aisle at your local store might well make you think of standing before some kind of crazy, 3D periodic table — so I offer the following guidelines to help you navigate the multivitamin maze. Look for:.SEE VIDEO BY TOPIC: How to Choose a Multivitamin
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Multivitamin for Women
Each vitamin and mineral has specific benefits and is essential for keeping your body functioning well. Also, there are some vitamins and minerals that women need more of than men do. All vitamins and minerals are important for good health. Vitamins and minerals often work together in your body.
Fill your plate with fruits, vegetables, dairy, grains, and a variety of protein foods to build a healthy plate. All women who might get pregnant or are pregnant need to get — mcg of folic acid each day from either dietary supplements most prenatal vitamins have this amount or fortified foods like many breakfast cereals.
Spinach and other dark green leafy vegetables, oranges and pure orange juice, nuts, beans, chicken, lean beef, whole grains, and cereals with added folic acid. Some women may not get enough B Talk to your doctor or nurse about taking a B supplement if you are:.
Low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, nutritional yeast, and foods with vitamin B added, including some cereals, fortified soy beverages, and veggie burgers. Talk to your doctor or nurse if you think you may not get enough vitamin D. Most women do not need testing for vitamin D deficiency. Fish like tuna and salmon, and fortified foods low-fat or fat-free milk and some brands of orange juice, cereals, soy beverages, and yogurt.
Many women, especially pregnant women, do not get enough iron from food alone. This can put you at risk for iron-deficiency anemia. This condition causes your heart to work harder to pump blood so that more oxygen can reach all of your body. Anemia can make you feel tired, weak, and dizzy. Most women do not need a vitamin or mineral supplement. You should be able to get all the nutrients you need, including vitamins and minerals, by choosing healthy foods.
Talk with your doctor or nurse about whether you need a supplement and, if so, how much you should take. Many dietary supplements are safe, especially those recommended by your doctor or nurse.
But dietary supplements are not regulated by the Food and Drug Administration FDA the same way medicines are regulated. Companies that make vitamins and other types of dietary supplements such as minerals and herbs do not have to get approval from the FDA to sell their products.
The companies are required to report any negative side effects from supplements. The FDA can take products off the market if they are found to be unsafe, have false or misleading claims on them, contain harmful ingredients like heavy metals , or have too much or too little of an ingredient. You should always talk to your doctor or nurse before taking a dietary supplement.
Certain supplements can raise your risk for new health problems, especially if you are also taking other medicines. Some supplements can make prescription medicines not work.
For example:. For more information about vitamins and minerals, call the OWH Helpline at or check out the following resources from other organizations:. Department of Health and Human Services. Citation of the source is appreciated. This content is provided by the Office on Women's Health.
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Learn more Use this interactive Understanding Drug-Supplement Interactions tool to learn how dietary supplements may interact with the prescription and over-the-counter medicines you take.
Search for information on most dietary supplements sold in the United States in the Dietary Supplement Label Database. Vitamins and minerals for women. Expand all. Talk to your doctor or nurse about taking a B supplement if you are: Pregnant. Without it, your baby may have a low birth weight or other health problems. Because vitamin B comes mostly from animal products, you may need to take a supplement to make sure you get enough. Also, talk to your doctor or nurse if you are feeding your baby breastmilk only, because your baby may need to take a supplement too.
Age 50 or older. As we age, our bodies cannot absorb vitamin B as well, so you may need to get more vitamin B12 from supplements or fortified foods, because it is easier to absorb. Helps messages go between your brain and muscles Who may need it Girls ages 9 to 18 need 1, milligrams mg of calcium each day.
During this time, bones absorb calcium and build strong bones for adulthood and older age. Adult women need 1, mg of calcium each day. After menopause, you need 1, mg of calcium each day to help slow the bone loss that comes with aging. 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.
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. Preventive Services Task Force. Screening for Vitamin D Deficiency. Office of Dietary Supplements. Gardiner, P. Herbal and dietary supplement--drug interactions in patients with chronic illnesses. American Family Physician ; 77 1 Vitamin A.
Healthy Eating resources. Related information Iron-deficiency anemia. Anorexia nervosa. Binge eating disorder. Bulimia nervosa. Folic acid. Resources Healthy eating resources. Blog topics.
5 signs you’ve chosen the right multivitamin
If you struggle to get your recommended daily nutrient allowances through food, taking a multivitamin for women might be the best course of action for you. Many women fall short on folic acid, calcium, and vitamin D , says Laura Moretti , M. And taking a multivitamin could help recuperate those nutrients. It can also help with gut, brain, and eye health , and keep your immune system in top shape. You should ask your doctor for options that could benefit you the most, since they have a better understanding of your health.
How often did your mom tell you to "take your vitamins! Of course, by now you know that your body needs vitamins and minerals to stay healthy and strong. You probably also know that most experts agree that whole foods not gummy vitamins are the best source of essential nutrients: "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats," says Keri Glassman, RD. That being said, it's difficult to know with percent certainty if you're eating precisely enough nutrients to fend off symptoms of deficiency or illness. Plus, things get even more confusing when you, say, decide to go vegetarian, or get pregnant.
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