High doses (more than 3,000 micrograms [mcg] or 10,000 international units [IU]) of vitamin A may cause birth defects, bone loss, and liver damage. Once that's addressed, you can use vitamins to help with the gaps. 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. Vitamin D is an especially important vitamin for women in their 50s. Listen up ladiesif youre in your 20s, you need these nutrients For all those 20 somethings out there, you probably know that there are a lot of changes that happen throughout this period of your life. Who needs it the most: According to Slayton, biotin should only be taken as a supplement if advised by your doctor, since lack of biotin can be pretty rare if youre eating a balanced diet. Talk to your doctor or nurse about taking a B-12 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-12 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.5, 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), Low-fat or fat-free yogurt, cheese, and milk; foods with calcium added, such as some soy beverages, 100% orange juice, tofu, and cereals; canned salmon; and dark green leafy vegetables. To eliminate some of the guesswork, here's a handy list of the most essential vitamins women should be getting every day, and exactly how much you should be consuming depending on your age and whether you're pregnant or lactating. Intermittent Fasting For Women: A Beginner's Guide, 600 mcg retinol activity equivalents (RAE), adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations, is manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA, is produced by a medically credible company that follows ethical, legal, and industry best standards, is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs, appropriate for children and teens ages 4 and up, uses more readily absorbable forms of nutrients, high in choline, magnesium, and vitamin D, doesnt contain iron, though this may be a positive because iron needs can vary from person to person during pregnancy, requires a large dose of 8 capsules per day, provides a combination of vitamins D3 and K2, not suitable for those following a vegan or vegetarian diet, a bit pricier than other B-complex vitamins, not suitable for people following a vegan or vegetarian diet, contains probiotic strains that may support vaginal health, follow diets that eliminate certain food groups, use some common prescription drugs, such as proton pump inhibitors and blood-sugar-lowering medications (. Klaire Labs Ther-Biotic Womens Formula contains 10 Lactobacillus and Bifidobacterium species that help support the microbial communities that inhabit the urinary tract and reproductive system (50). Also, there are some vitamins and minerals that women need more of than men do. Where to find it: Leafy green vegetables, avocados, beans, eggs, and peanuts. Recommended daily intake: Be sure to get 18 mg of iron daily, recommends NIH. Here are seven nutrients women may want to pay attention to. Zinc helps with blood clotting, taste perception, and keeps your blood sugar stable. Don't fall short on this mineral, which makes the red blood cells that deliver oxygen throughout your body, Serback says. Each product in this article: General price ranges are indicated below with dollar signs ($$$$$). Studies show that most pregnant women in the United States arent getting the recommended 450 mg per day of choline. For women in their 50s, the RDA for vitamin D is 600 IU or 15 mcg and the RDA for calcium is 1200mg. But for women who experience abnormally heavy bleedinga condition called menorrhagiairon supplementation becomes even more critical [9]. How often did your mom tell you (or maybe more accurately ~yell~) to "Take your vitamins!" Generally, prices range from $0.03$1.67 per serving, or $12.39$49.95 per container, though this may vary depending on where you shop. * These statements have not been evaluated by the Food and Drug Administration. Amazon ($11.99); The Vitamin Shoppe ($13.18); iHerb ($11.99). This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. Although maintaining a healthy and well-balanced diet is important to promote optimal nutrient intake, its not always possible for women to get all the vitamins, minerals, and other critical nutrients they need through their diet alone. Women are more likely to be low in certain minerals, such as iron. For women in their 50s, menopause is often a significant change that affects the body. Many supplements provide far more than the daily recommended amount of vitamin B12, which may come with side effects, according to ConsumerLab. Certain strains of probiotics can also help with certain bacterial issues, such as lactose intolerance and yeast infections. We break them down here:* In your 20s and 30s: Since blood loss during your period depletes your body's iron stores, it's particularly important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, RD, a consultant for the National Institutes of Health (NIH). What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth. ", International Journal of Environmental Research and Public Health: "Controversies Surrounding Vitamin D: Focus on Supplementation and Cancer", International Journal of Behavioral Nutrition and Physical Activity: "Changes in diet through adolescence and early adulthood: longitudinal trajectories and association with key life transitions", Mayo Clinic: "Iron Supplement (Oral Route, Parenteral Route)", ConsumerLab: "B Vitamin Supplements Review (B Complexes, B6, B12, Biotin, Folate, Niacin, Riboflavin & More)", ConsumerLab: "Calcium Supplements Review". Vitamins have different jobs to help keep the body working properly. Also, pregnant and breastfeeding women under age 19 need 5 mg less of vitamin C per day than pregnant and breastfeeding women ages 19 and older (11). Benefits. 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. orange juice. Nutrients, including vitamins and minerals, are essential to womens health and play numerous roles in your body. Research from the journal Nutrients found that the risk of colorectal cancer is lower in those who consume more inulin and oligofructose, two powerful prebiotics that can be found in foods like under-ripe bananas, leeks, garlic, and avocados. Amazon ($6.70); Walgreens ($8.49); iHerb ($6.75). Each vitamin and mineral has specific benefits and is essential for keeping your body functioning well. Pure Encapsulations products are also certified gluten-free by the Gluten-Free Certification Organization and third-party tested by independent laboratories, including Eurofins, Silliker, and Intertek. Supplement. However, if your doctor advises it, supplemental vitamin D, B12 and/or folate can boost your stores of these important nutrients. Page last updated: Best Multivitamin for Women Over 50: Ritual Essentials . Your body might need that extra supplement to stay healthy and strong. To fix this . Learn more about our affiliate and product review process. This supplement is a ConsumerLab top pick for calcium. This article uses the term women to refer to a persons sex assigned at birth. Importance of Vitamins Any person of any age, whether male or female, needs the 13 essential vitamins. One supplement that's tricky, Gladd points out, is iron. However, they may also cause negative health effects for many people. Many people can get all the nutrients they need by eating a healthy, well-rounded diet. Office of Nutrition Research, National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, Office of Dietary Supplements, National Institutes of Health, Center for Nutrition Policy and Promotion, U.S. Department of Agriculture. Some plant foods, such as cereals, are fortified with B12, but depending on your diet, you may not be able to rely solely on fortified foods to get everything you need. For women who follow a vegan diet, Nordic Naturals Algae Omega provides EPA and DHA from sustainably sourced algal oil. Its also vegetarian-friendly, non-GMO verified, and free of major allergens and artificial additives. To enhance absorption, the multivitamin contains several nutrients in their active forms, including vitamin B12 as methylcobalamin and folate as L-5-MTHF. Research also suggests that vitamin A may prevent some types of cancer, and improve immune function, says Glassman. If you buy through links on this page, we may earn a small commission Heres our process. The daily requirement suggested by the National Institutes of Health (NIH) for vitamin K is 122 micrograms for women. Why you need it: Vitamin C's healing and antioxidant powers make it essential. commission from the retailer or it may be a product that we produce Here Are the Best Ones for Women in Their 20s, 30s, 40s, 50s and Beyond Erica Sweeney Feb 3, 2023 "Take your vitamins! Many dietary supplements are safe, especially those recommended by your doctor or nurse. In addition to age and pregnancy, other factors can influence nutrient needs and increase your risk of developing nutrient deficiencies, including: For example, women with certain medical conditions, including type 2 diabetes, autoimmune diseases, and gastrointestinal conditions, are more likely to develop a deficiency in one or more vitamins than the general population. Vitamin B12 plays a major role in metabolism and energy production, and one of the most common symptoms of B12 deficiency is fatigue. Where to find it: Green vegetables like okra, some beans, nuts, seeds, and unrefined whole grains. While you're hustling, it's easy to forget to eat a balanced diet, but keeping up with your nutrition is key to reaching your adulting potential. Who needs it the most: "Most women actually get enough iron from food on a daily basis," says. This is one of the best multivitamins for women in their 20s, providing key micronutrients for people in this demographic. Calcium Supplements: Should You Take Them? If you're lactating, up that to 35 mcg daily. She's worked in health media for seven years, holding prior positions at Health, SELF, and Men's Health. What it does: Helps regulate other hormones; maintains the body's circadian rhythm, an internal 24-hour clock that plays a critical role in when we fall asleep and wake up; helps control the timing and release of female reproductive hormones (determining when a woman starts to menstruate, the frequency and duration of menstrual cycles, and when a woman stops menstruating, i.e. Amazon ($11.91); Nature Made ($10.49); Rite Aid ($13.14). Bio-Health PeriAgna is a supplement that provides Agnus castus and is free from all the common allergens such as gluten, wheat, sugar, salt and starch. However,in times where you might not be getting enough, supplementing these four nutrients is always a great way to ensure youre meeting your targets via high-quality multivitamin supplements. "Women start losing bone density in their twenties," says Mary Ellen Camire, Ph.D., a nutrition professor at the University of Maine at Orono. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021. Vegetarians are especially at risk because B12 is only very rarely found in plant foods. This article covers nutrient needs for women and lists 10 of the best supplements to support womens health. It is anessential nutrient for women trying to conceive due to its role in DNA replication, brain development, and preventing neural tube defects in the fetus [8]. Plus beta-glucans are found in many grains like oats and barley. Needed products are third-party tested for purity and potency. He gets it: Because of budgets and crazy schedules, processed and fast foods are a mainstay in our diets. According to Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies and Swisse Wellness consultant, this is attributed to vitamin Cs ability to reduce stress, which in turn, boosts immune system. Keep in mind that fiber-enriched supplements like Benefiber and Metamucil, which contain bowel-stimulating ingredients like wheat dextrin and psyllium husk respectively, do not contain other essential nutrients, so its best to consume it via whole foods. Healthy Eating How to eat for health Vitamins and minerals for women Vitamins and minerals for women Your body needs vitamins and minerals for good health. But there are three groups of women who might need a vitamin and mineral supplement: Talk with your doctor or nurse about whether you need a supplement and, if so, how much you should take. Herbal and dietary supplement--drug interactions in patients with chronic illnesses, National Women and Girls HIV/AIDS Awareness Day, Helps your body make blood cells and the DNA for new cells, Helps prevent certain birth defects called neural tube defects, which happen in the first three months of pregnancy, Helps prevent premature births and low birth weight, Helps your neurons (cells in your brain and nervous system) work correctly, With calcium, helps build strong bones and prevent, Helps your immune system fight off germs that can make you sick, Do not get much sunlight (you live in the northern part of the country or are homebound), Are African-American, Hispanic, or Asian-American, Have inflammatory bowel disease or any other disease that makes it harder for the gut to absorb fat (vitamin D is a fat-soluble vitamin, meaning it has to be absorbed by the gut), Have had gastric bypass surgery (weight loss surgery), Helps protect and build strong bones and reduce the risk of, Helps messages go between your brain and muscles, Builds healthy blood cells that carry oxygen in your body, Helps make certain hormones and connective tissue in your body. ", For a better mood and mental focus, take B vitamins, "The Bs are key for supporting cognitive and nerve health and mood," Gladd says. So talk to your doctor before trying a supplement. For all those 20 somethings out there, you probably know that there are a lot of changes that happen throughout this period of your life. Klaire Labs is certified by NSF International, and its products are third-party tested to ensure purity and potency. Best chewable: OLLY The Perfect Women's Multi. Vitamin D, magnesium, omega-3 fatty acids, B-vitamins, and iron are all important vitamins and supplements you may need in your 20s & 30s. Eating a healthy diet and getting the best vitamins for a 20-year-old woman will help you feel great and slay whatever comes your way. These vary by age and gender, and there are different requirements for pregnant and breastfeeding women. Postmenopausal women are more likely to become deficient in certain nutrients, including calcium, magnesium, and vitamins C, D, B6, and B12 (38, 39, 40, 41). How to Determine if a Vitamin or Supplement Is Actually Right for You, LIVESTRONG.com may earn compensation through affiliate links in this story. Healthline only shows you brands and products that we stand behind. Sex and gender exist on spectrums. Iron should also be present for women specifically." Good sources . Eat these foods with food that contains vitamin C, like sweet potatoes or broccoli, to help your body absorb the iron, says Haggans. Your physician may suggest a single-nutrient supplement or a daily multivitamin for women, depending on results of a blood panel. .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}The 7 Best Foods to Eat For Glowing Skin, Make This Tasty Salmon Burger Recipe For Lunch, Costco Roast Chicken Fans Are Worried It's Changed, A WH Editor's Review Of LightLife Smart Dogs, People Love McDonald's 'The Little Mermaid' Toys, 11 Vegetarian Twists On Summer Barbecue Classics, Here's Everything Jennifer Garner Eats In A Day. Biotin is even known to promote hair health. Algal oil is a vegan alternative to fish and krill oils that can be effective at raising DHA and EPA levels in the body (49). And, if you want to stay on top of your game, vitamin B12 will also help your brain cells work properly. The capsules are also lemon-flavored to help reduce the fishy aftertaste. In addition to vitamins, foods provide other nutrients that supplements do not, such as protein and fiber. Vitamins To Take In Your 30s. Vitamin D - improves absorption of iron, magnesium, calcium, zinc and phosphate; maintains blood levels of calcium; typically sourced from moderate sun exposure Vitamin E - reduces signs of aging, improves immunity So which vitamins are best to take during your 20s, 30s, 40s, and beyond? As one of the eight B vitamins, B12 helps make red blood cells, which carry oxygen throughout your body. Research has shown that many teens consume diets low in vitamins and minerals. In addition, the recommended daily allotment for vitamin D for adults aged 19 to 70 years is 600 IU, or 15 micrograms. Nikhita Mahtani is an NYC-based freelance journalist covering primarily health and design. The Office on Women's Health is grateful for the medical review by: All material contained on these pages are free of copyright restrictions and maybe copied, reproduced, or duplicated without permission of the Office on Womens Health in the U.S. Department of Health and Human Services. 'These effects . When you consider how difficult it is to know with 100 percent certainty whether you're eating precisely enough nutrients to fend off symptoms of .css-7qz8rz{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#f7623b;text-underline-offset:0.25rem;color:inherit;-webkit-transition:background 0.4s;transition:background 0.4s;background:linear-gradient(#ffffff, #ffffff 50%, #feebe7 50%, #feebe7);-webkit-background-size:100% 200%;background-size:100% 200%;}.css-7qz8rz:hover{color:#000000;text-decoration-color:border-link-body-hover;-webkit-background-position:100% 100%;background-position:100% 100%;}deficiency or illness, supplements can certainly help, says Lauren Slayton, RD. But also because theyre essential forvarious bodily functions. VITAMIN PRO GUIDE. This process can help ward off type 2 diabetes. All brands will have different types of bacteria forming the strains, so those dont matter nearly as much as the number. Vitamins and minerals often work together in your body. Speak with a healthcare practitioner for a more personalized recommendation suited to your needs and lifestyle. If you're thinking about starting a family soon, or are already pregnant, getting enough B12 will ensure your baby's healthy growth and development. "The problem with iron is that while you definitely do not want to be low, you also do not want to have excess amounts of iron, as it can be oxidizing or damaging. A B12 deficiency in pregnant people can result in your baby having a low birth weight or other health problems, according to the Office on Women's Health. (We knowit's counterintuitive.) This article examines the evidence for and against eating soy. Foods rich in B12 include clams, liver, trout, salmon, milk and fortified cereals. Many women, especially pregnant women, do not get enough iron from food alone. What it does: Promotes bone growth, cell growth, neuromuscular and immune function. Essential For Women Multivitamin 50+ Shop Now On Ritual's Website Multivitamin for women in post-menopause is specifically formulated with nutrients that support healthy aging And folate is especially important during pregnancyin fact, 50 to 75 percent of serious birth defects may be prevented by getting enough folic acid just before and throughout the first month of pregnancy, according to the CDC. 1101 Wootton Pkwy, Rockville, MD 20852 1-800-994-9662 Monday through Friday, 9 a.m. to 6 p.m. St. Johns wort, an herbal supplement some people take to help with minor depression, can make some medicines break down in your body more quickly than they should, making them less likely to work. Only people with a B12 deficiency will experience more energy once the deficiency is corrected. Many women lack potassium, dietary fiber, choline, magnesium, calcium, iron, and vitamins A, D, E and C in their diets, according to the U.S. Department of Health and Human Services. Dont sweat it! Since it interacts with blood platelets to help with blood clotting, zinc is crucial for helping cuts and scrapes heal properly. That's because calcium prevents the absorption of iron. Not getting ample folate can also lead to serious problems, like an increased risk of cervical, colon, brain, and lung cancer. Vitamin Dalso helps to promote mineralization of the collagen matrix in bone, thereby increasing bone strength [3]. It activates your parasympathetic nervous system, regulating neurotransmitters that influence your mood in the brain. Saturday, April 15, 2023. Amazon ($7.17); Walgreens ($9.99); iHerb ($7.31). It provides 1,000 IU of vitamin D3 plus 200 mcg of K2. This multivitamin is formulated to meet the needs of women as they transition to life after menopause, says . Fatty fish (salmon, tuna, mackerel, sardines). Another benefit of this multi: It has a lot of the vitamins you need, "without being excessive in their micronutrient content," says clinical dietitian Erin Smucker, RD, CSO. The multivitamin contains 22 essential vitamins and minerals, including iron, which is appropriate for menstruating women and teens as well as for women following vegetarian or vegan diets. Nature Made vitamins are USP-verified to ensure safe manufacturing practices and to ensure that each product contains the types and amounts of ingredients that are listed on the label. "Research shows that fruit and vegetable intakes decline from adolescence to people in their early 20s," Mariana Serback, RD, CDN and spokesperson for the hospitality company Sodexo, tells LIVESTRONG.com. (Science, man.) This product is third-party tested for potency and purity and is certified vegan. Recommended daily intake: Aim for 1.1 g of omega-3s daily, advises NIH. When you're 20, there's lots to think about between school, work and social life, and proper nutrition might not be the first thing on your mind. It's common to fall short on vitamin D, which is important for our immune system. It also helps reduce inflammation. These vitamins also contain iron and calcium, which are essential for women's blood and bone health. Its important to understand that, although a nutritious diet is the best way to provide your body with nutrients, supplements can be helpful and may even be necessary for many people. 2023 Healthline Media LLC. A quick look at the best supplements for women, Nutrient overview and recommended intakes, Nutrient needs differ throughout a womans life, teens consume diets low in vitamins and minerals, Healthlines picks for the best supplements for womens health, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), Iron, Folate, and Other Essential Vitamins You're Not Getting Enough of (and Really Should), Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Top 6 Benefits of Taking Collagen Supplements. Keep reading to find out which vitamins you should prioritize instead according to your needs. He noted that Epson salt, baking soda, apple cider vinegar and . We've identified the best vitamins and minerals to support women's health in their 20s, including the B vitamins, vitamin D, vitamin C, folate, calcium, iron and many more B Vitamins for Energy, Mental Focus and a Better Mood Its usually best to get your vitamins and minerals from many different types of food in all of the food groups. Men and women often have different vitamin and mineral recommendations. However, teens over age 14 have vitamin and mineral needs similar to those of adults. Here are some of the best vitamins for women in their 20s, along with some RD-recommended multivitamins for a 20-year-old female. About half of U.S. adults do. These medicines include birth control pills. Sign up for emails to get 10% off your first order. Vitamin D plays a critical role in maintaining strong, healthy bones because it helps the body absorb the mineral calcium, according to the National Institutes of Health (NIH). Even better, though, is to eat nutrients like magnesium (spinach), tryptophan (eggs), which increase the bodys own production of melatonin, says Palinski-Wade. But B vitamins are widely available in both plant and animal foods too. The synthetic form of folate (folic acid) is found in supplements and often added to enriched cereals, breads, pastas, and rice. Expand All Your early 20s isn't the time to be slowed down by feeling tired all the time. With 300 once-daily tablets per bottle, the Nature Made Multi for Her is a great budget-friendly option. Unlike prescription medications, the FDA doesn't regulate supplement safety and efficacy. February 17, 2021, U.S. Department of Health & Human Services, Neonatal Abstinence Syndrome/Opioid Withdrawal in Infants. One perk of this vitamin is that you do not need to take it with food. Here's what to look for when you're purchasing a supplement: These are the essential vitamins and minerals for women in their 20s: Known as the sunshine vitamin, vitamin D is a fat-soluble vitamin that your skin produces when exposed to ultraviolet rays from the sun. Why you need it: Since the mid-1990s, 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. What it does: Folate, a B vitamin, produces and maintains new cells, and it's necessary for proper brain function. Best Budget Multi Best Folate Best Vitamin B12 Best Vitamin D Best Iron Best Calcium What to Look For Nutrients for Your 20s Your 20s are a period of transformation from teenage years to adulthood, a lot will happen before you turn the big 3-0. Future US LLC, 1100 13th St. NW, Suite 1000, Washington, DC 20005, Each product is hand-selected by our editors because we think you'll
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