A Dietician's Guide To Most Important Multivitamins For Women

Women of all ages are more prone to deficiencies of important nutrients and minerals, which can lead to various health issues like heart diseases, osteoporosis, or weakened bones later in life. Getting enough of these can prevent problems with your mental and physical health.

Vitamins are among the most important substances your body needs to survive, grow, and work the way it should. Different vitamins and minerals have different jobs, affecting everything from your nerves and bones to how well your blood clots.

Eating a balanced diet with plenty of vegetables, fruits, and whole grains does provide the vitamins and minerals you need, but if you are not able to always eat healthy meals, taking supplements helps. Your doctor can prescribe supplements containing multiple vitamins and minerals, which are commonly known as multivitamins.

Folate, also known as vitamin B9, is an essential nutrient, especially if you are looking to conceive or be pregnant. According to experts, folate reduces the risk of fetal complications, especially those involving the spine and brain. It also helps create red blood cells and aids protein digestion.

According to studies, folate deficiency occurs when your body does not get enough of it. Symptoms include fatigue, weakness, mouth sores, and neurological issues.

Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3. While your body produces enough vitamin D naturally when it’s directly exposed to sunlight, most women suffer from deficiency, which leads to various health complications.

Vitamin D has several important functions, which include regulating the absorption of calcium and phosphorus and facilitating a healthy immune system function. However, a deficiency can lead to an increased risk of cardiovascular diseases, multiple sclerosis, and even the risk of depression.

Choline is often grouped with vitamin B complex due to its similarities. In fact, this nutrient affects a number of vital bodily functions. It helps reduce cholesterol, control mood swings, and protect the liver from damage due to alcohol. They also may lower blood pressure, boost memory, and treat Alzheimer's disease.

Choline may also enhance athletic performance and prevent neural tube defects in pregnancy.

Also known as tocopherol, vitamin E includes related compounds called tocotrienols. Experts say women’s bodies need it to keep cells healthy apart from slowing signs of ageing, too. But you raise your risk of bleeding if you take too much of it every day.

Vitamin K plays an important role in keeping bones strong and helping blood clots, especially after menopause.

Also known as ascorbic acid, vitamin C aids in healing wounds and helps your body make red blood cells. It also boosts levels of the brain chemical called norepinephrine, which makes you feel more alert and amps up your concentration.

Studies show that when you're under a lot of stress, or as you get older, your levels of ascorbic acid go down.

According to experts, multivitamins vary widely by brand or formulation and each bottle has a detailed label that lists all the vitamins and minerals in each supplement.

Most brands create a multivitamin that is tailored to the DV for men, women, children, and pregnant women. You should find a multivitamin that meets the DV recommended for your group. One serving size is one or two tablets daily. Read the label carefully to avoid taking too much or too little of the daily recommended amount.

There aren't any hard and fast rules for the best time of day to take a multivitamin. Some people choose to take it in the morning, while others wait until lunch or even dinner. If you have a sensitive stomach, you should consider taking your multivitamins with a meal to avoid nausea or cramps.

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