What Vitamins Should I Take Daily For A Woman In Her 20S

Garden Of Life mykind Organics Women's Once Daily Multi is a ConsumerLab approved multivitamin with a wide variety of nutrients derived from organic whole foods. It contains both vitamins and minerals, including folate, zinc and vitamins A, C, D3, E, and B-complex, that support women's specific nutritional needs. It does not contain calcium and contains just 14% of the daily value of iron, so it is important to take that into consideration if a healthcare provider recommends supplementing with these nutrients. Be sure to read all of the ingredients in the organic food blend to be sure they are all ingredients you tolerate.

What Vitamins Should I Take Daily For A 20 Year Old Female However, supplementing an already healthy diet can potentially offer even more health benefits with little risk. "Supplements are meant to be supplementary — meaning they enhance benefits already provided by eating a well-rounded diet," said Jeffrey Millstein, MD, physician at Penn Internal Medicine Woodbury Heights. People at certain ages may benefit from adding a few more vitamins to enhance the healthy foods their bodies are already working with. According to The Healthy, taking vitamin D and calcium supplements during your tween and teen years and into your twenties can help your body build strong bones. Women in their twenties who are trying to get pregnant may also want to take a prenatal vitamin containing folic acid and B vitamins, which support a healthy pregnancy.

"Vitamins and minerals are vital for maintaining good general health and wellbeing, and our 20s are the building blocks to achieve this. Choosing a multivitamin explicitly tailored to pregnant people that focuses on the essential nutrients may help support your health and your baby as they develop. It's important because some vitamin and mineral deficiencies in early pregnancy can harm the fetus. For example, folic acid reduces the risk of certain congenital abnormalities.

So, taking a high quality prenatal vitamin supplement can help keep you and your baby healthy. All women of childbearing age need folate, also known as folic acid in its synthetic version, or vitamin B-9. Folate is primarily responsible for creating new cells, which happens very quickly during pregnancy. During the first few weeks of pregnancy, folate can help prevent neural tube defects that affect your growing baby. These defects tend to occur long before you ever realize you're pregnant, making it essential to get folate in your daily diet during this stage of your life.

Women generally need 400 micrograms of folate daily -- or 600 micrograms daily during pregnancy. After delivery, if you nurse, you'll need 500 micrograms a day, the Institute of Medicine recommends. You can also get folate from avocados, green vegetables, peanuts and fortified rice or breakfast cereals. Health expert, Marina Wegorek, says that the reason may lie in women not consuming the exact combination of vitamins that will make a real difference in our health.

"Our vitamin needs vary from each woman, and largely depends on her diet, lifestyle, genetics, and even environmental factors," she points out. There are exceptions to this rule however, which is why consulting with your doctor is always a smart choice. Dr. Olulade explains that, for example, lifestyle diets such as veganism and vegetarianism may make it difficult to maintain an adequate Vitamin B12 level.

There are also vitamins not easily found in food sources, like Vitamin D, which make it a common deficiency in women, especially those with darker skin or those who don't spend much time in the sun. Iron, folic acid, and calcium are three other supplements that may be helpful depending on your lifestyle, health, and age. However, only a doctor can tell you if you have a true deficiency. In general, if you are taking a multivitamin, you want to be consistent with your regimen. However, whether or not you need to take a multivitamin daily depends on your individual nutrient needs, goals, and diet. It's important to note that you should not rely on a multivitamin for disease prevention or use it as a substitute for a balanced diet and other healthful lifestyle choices.

The best multivitamins for women of child-bearing age and pregnant women include folate or vitamin B9 . It's important for our cells and DNA, without it we couldn't function properly. For that reason, it's also a vital vitamin during pregnancy, helping to prevent neural tube issues, such as spina bifida, in the unborn child.

Folic acid is particularly useful for the first few weeks when women aren't likely to know they are pregnant. With its ability to regulate levels of homocysteine in the blood, helpful for the heart and brain, it's a good vitamin to take anyway. For many women, "these tend to be the childbearing years," says Suzanne R. Steinbaum, DO, director of Women's Cardiovascular Prevention, Health, and Wellness at Mount Sinai Hospital in New York City. If you're planning to get pregnant, start taking a prenatal vitamin with folic acid and B-complex. Folic acid reduces the risk of neural tube birth defects and other B vitamins help support a healthy pregnancy. Taking these vitamins may also reduce your babies' autism risk.

Women with heavy menstrual periods may need extra iron too, says Dr. Steinbaum. During those years when you're menstruating, you're at risk for iron deficiency anemia due to blood loss -- especially if you have heavy periods. When you're anemic, your system doesn't have enough iron to carry around oxygen, leaving you feeling tired and out of energy.

Throughout your adult life, you need 18 milligrams of iron every day. When you become pregnant or start nursing your infant, though, you'll have to get 27 milligrams and then 9 milligrams daily, respectively. You can get iron from any type of meat, various cuts of poultry or even eggs. Folate or vitamin B9 is another nutrient that many women don't get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman's risk for heart disease and certain types of cancer, so even if you're not planning on getting pregnant , it's an essential nutrient for every woman of childbearing age.

In later life, folate can help your body manufacture estrogen during menopause. Here's why we love NutriGenesis Multi — it combines innovative science with all-natural ingredients to create an ultra-modern multivitamin tailored for men or women. It helps to improve health, boost your vitamin intake, strengthen bones and more, and contains 27 — yes, 27 — important vitamins, minerals and specific nutrients.

Of those, 17 are included at dosages of 100% Daily Value or thereabouts, including vitamin D, vitamin E, and ALL the B vitamins. Several are included at more than 100%, but it's important to note they are not mega doses and are completely safe. Made from high quality raw, whole foods, Garden Of Life Vitamin Code for Women supports breast, reproductive, bone, skin, and gut health.

This vitamin is an excellent option for women's specific nutritional needs with vitamins A, C, D3, E, and B-complex and minerals, including calcium, magnesium, and zinc. Getting enough folate, a B vitamin, is especially important for women who may become pregnant, since adequate folate can help lower the risk of having a baby with spina bifida or anencephaly. For the folate to be effective, it must be taken in the first few weeks of conception, often before a woman knows she is pregnant. That's why the Centers for Disease Control and Prevention recommend that all women of childbearing age consume 600 micrograms a day of folic acid. This amount and other important nutrients for pregnancy—iron, calcium, vitamin D, and DHA—are available in a prenatal multivitamin. One can be especially susceptible to iron deficiency anemia if they do not get enough red meat or rich leafy greens in their diet.

And let's face it, eating that iron-rich diet all the time can be difficult! A slow-release iron supplement capsule can help you get your recommended daily value without thinking too hard. With growing age, the essential nutrients present in the body, like iron, vitamin B12, vitamin D and calcium, start decreasing, especially in the case of women. Moreover, as women reach menopause, their ovaries stop producing estrogen, a hormone which promotes the formation of bone-forming cells in a woman's body.

As the levels of estrogen drop, the absorption of calcium by the bones also reduces, leading to weaker bones. The Olly multivitamin delivers a daily dose of 18 essential nutrients, which includes the B vitamins, antioxidants, vitamin D, and calcium. This gummy vitamin also features a blend of vitamins A, C, and E, as well as biotin and folic acid to support energy and bone health, DeFazio explains. "To get your daily dose, all you have to do is put one into your mouth and chew, making it an easy choice for adults and kids alike who dislike swallowing large pills," she adds. Taking this once a day will cover all your bases." "Research shows that omega-3 fatty acids derived from fish oil can significantly improve heart health and thus reduce the risk of heart disease.

Folic acid is the form of folate that has been recommended by the CDC for supplementation for women of reproductive ages and pregnant women. However, folic acid is the inactive form of folate as it must be converted to the active form for your body to be able to use it. We now know that many people have a genetic mutation that makes this conversion less effective. For this reason, some supplement brands are now producing prenatal supplements that include the active form, L-5-methyltetrahydrofolate, rather than folic acid. Supplements can be used to get the recommended daily allowance of vitamins and minerals you need for a healthy body.

While it's best to get your vitamins and minerals from eating a well-balanced diet, a supplement can give your body a boost. During this phase, when women start to menstruate, many of their bodies faces iron deficiency. Even pregnant women require iron to maintain the level of healthy red blood cells in the body. Iron deficiency is quite common in menstruating women and often leads to paleness and weakness.

Organ meat, fish, spinach, pumpkin seeds and pomegranate are some of the best sources of iron. The food we eat not only provides us with energy but also improves our daily body functions. Fruits, vegetables, whole-grains, and legumes—all these food items are loaded with vitamins and minerals, which assist our body to carry out different functions.

Iron is necessary for the formation of haemoglobin, calcium for bone, zinc for immunity and so on. Our body requires these nutrients every day in a specific quantity to carry out various functioning of the body. However, the requirements differ from your age, sex and health conditions.

B vitamins work with each other to improve your metabolism by converting carbohydrates, proteins and fats into energy. You'll have the oomph you need to get you through those long hours at the office and that strenuous workout routine you may do when you get out. Whole grains, fortified breakfast cereals, beef, pork and poultry are just some of the dietary sources of B vitamins. During your late 20s, you should start paying attention to your calcium and vitamin D intake to protect your bones, since women have a high risk of bone loss with increasing age. Calcium is the primary component of bones, while vitamin D increases calcium absorption, improving skeletal strength.

Each day, you need to get 1,000 milligrams of calcium and 15 micrograms of vitamin D. You can get both calcium and vitamin D by drinking fortified milk. Some types of breakfast cereals are also fortified with both calcium and vitamin D. Get even more calcium by eating dark leafy green veggies or drinking fortified orange juice.

Eating salmon, anchovies or tuna can further up your vitamin D intake. It's not uncommon for people to experiment with different diets in their 20s as they try to find lifestyle choices that they enjoy. If you are currently on a vegan diet or considering trying one, you'll need to take vitamin B12 to stay healthy .

This vitamin is typically found in meat and dairy products, so vegans can easily become deficient if they don't take a supplement. Vegans should also consider taking vitamin D, long-chain omega-3s, iron, calcium, zinc, and iodine supplements. We're all looking for ways to be healthier, and a seemingly easy solution is to add some vitamins to our daily routine. Vitamin ads are everywhere, promising everything from longer hair to better skin to a healthier digestive system.

The answer depends on your unique lifestyle and health needs. In general, experts agree that the best way to get the vitamins and minerals your body needs is to eat a well-balanced diet . Nutrients from real food will be used as efficiently as possible and the average person won't need any vitamins if they eat enough fruits, vegetables, whole grains, and protein each day. WHO's recommended daily allowance of calcium for adults is 500 mcg per day which increases to 1,000 mcg per day during pregnancy and lactation.

For the absorption of calcium in the bones, your body needs vitamin D. Vitamin D is present in the body and gets activated after coming in contact with the sunlight. If you're not exposed to enough sunlight, you can take Vitamin D in supplement form. So, yes, calcium supplements would be required if you fail to meet the RDA of calcium through your diet.

Think of a multivitamin and mineral as your classic, go-to "nutritional peace of mind/safety net" supplement. Even if you are generally healthy and your diet is good, supplementing with a multi can still be beneficial, as it can pre-empt any shortfalls that might occur at points in your life . Fish oil is one of the most commonly consumed dietary supplements. It's rich in omega-3 fatty acids, which are very important for your health. If you don't eat a lot of oily fish, taking a fish oil supplement could help you get enough omega-3 fatty acids. Nutritional needs vary from person to person and are dependent on many factors including age, gender, lifestyle, and overall health status.

For the average healthy individual who has a varied diet, multivitamin supplementation may not be necessary. However, for women of reproductive age, older individuals, or vegans and vegetarians, taking a multivitamin daily may be best to help meet specific, daily nutrient needs. Whether or not a multivitamin will work for you depends on the product and how regularly you take it. For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine.

For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. There are certainly diseases caused by a lack of specific nutrients in the diet. Classic examples include scurvy , beri-beri , pellagra , and rickets . But these conditions are rare in the U.S. and other developed countries where there is generally more access to a wide range of foods, some of which are fortified with vitamins. Individual vitamin supplementation may also be essential in certain cases, such as a deficiency caused by long-term poor nutrition or malabsorption caused by the body's digestive system not functioning properly. She recommends iron to counteract iron deficiency that can be typical in women in their 20s and folic acid if you're planning a pregnancy.

But her top recommendation for women in their 20s is fish oil. Adult brains aren't fully developed until the age of 25, and getting the fatty acids provided by fish oil is vital to continuing cognitive development. As women age, it's important for them to consume adequate amounts of bone-supporting nutrients.