Vitamins and minerals recommended for women

Women are more prone to iron deficiencies than males, as well as osteoporosis, or weakened bones later in life. Getting enough iron can prevent anemia, while calcium and vitamin D help keep the bones solid.

People have only to take supplements if they do not obtain enough nutrients of their diet or, in the case of vitamin D, sunlight. People can ask a doctor or dietitian of personalized advice.

This article examines some of the vitamins and minerals that women need at different stages of life.

In the United States, Food and Nutrition Board (FNB) advises nutritional directives. It defines the recommended food allowances (GDR) and adequate admission levels (AI) for nutrients in all age groups and sexes.

An GDR is the amount of nutrient that would meet the needs of 97% to 98% of people in a given group. AI is the average amount that people get per day. Scientists use AI when there is not enough data to establish an GDR.

The following tables use FNB and office information for food supplements (OD). They list the GDRs for certain vitamins and minerals for women of various ages.

This table shows the requirements for vitamins for women of women 9 to 50 as well as the requirements for certain minerals. Fields marked with an asterisk

represent an AI rather than a GDR. “MCG” means micrograms and “MG” represents milligrams.

The following table shows the requirements for women aged 51 and over, those who are pregnant and those who are breastfeeding:

This is not a complete list of all the nutrients that a person needs, and individual needs can vary.

Iron

Blood contains iron. People who have rules can be subject to iron deficiency and anemia due to blood loss. According to a2021 study

This is a major public health problem, data suggesting that 15.7% of women who are not pregnant with this age group have an iron deficiency worldwide. In pregnant people, the prevalence is 18%.

• Sufficient iron levels are important for:
• energy production
• Wound healing
• immune function
• Red blood cell training

Growth and development

However, there are different types of iron, which have different bioavailability levels. Bioavailability refers to its ease for the body to absorb a nutrient.

• Hemical iron, which comes from animal products, is more bioavailable than non -Hemne iron, which comes from plants. Previous reports suggest that absorption rates for each type are:
• 25% to 30% for organ meats
• 7% to 9% for green leafy vegetables
• 4% of grains

2% of legumes

This can mean that people absorb less iron than they think, especially if they follow a vegetarian or vegan diet. Take iron with vitamin C helps increase

Calcium and vitamin D

Calcium and vitamin D are essential for bone health in all people. However, women are more likely to develop bones weaker than men. This is due to the way bones develop and develop in women.

For all sexes, bone density increases during childhood and the beginning of adulthood. Around 25 to 35, bone density culminates and stops increasing. As a person is aging, they are starting to decrease.

This happens earlier and faster in women due to menopause because hormone levels influence bone growth. Females also tend to have smaller bones and maximum bone mass lower than males on average.

Consequently, make sure that bones are as strong as possible when the youngest can help reduce the risk of osteoporosis later. Getting enough calcium and vitamin D is an important part of this.

Zinc A 2022 study

Data from countries around the world have revealed that zinc deficiency is common in women, affecting around 14% of women in the United States from 2015 to 2016.

Zinc is essential for the functioning of the immune system. It also supports the synthesis of proteins, the healing of wounds, growth and pregnancy. Having a vegetarian or vegan diet or a digestive disease can mean a personbecomes less zinc

Folat (Vitamin B9)

Folate, also known as vitamin B9, is an essential nutrient, especially if a person could become pregnant.

Folat vs Folic acid

People often use the terms “folate” and “folic acid” interchangeably, but there is a difference.

Vitamin B9 is in different forms. Folate occurs naturally in foods such as beans, green leafy vegetables and citrus fruits, while folic acid is present in fortified supplements and foods.

Women aged 18 and over who are not pregnant should obtain 400 mcg per day, especially if they plan to become pregnant in the future.

As menopause approach, nutritional needs may change. As menstruation stops, the body loses less iron, lowering the RDA.

B vitamins

B vitamins are crucial to overall health. The need for various B vitamins can increase after menopause. The requirement of vitamin B6 is 1.3 mg to 1.5 mg After the age of 50. It can help support the immune system. There is also a higher risk

From vitamin B12 deficiency, although the recommended intake does not change.

• Vitamin B6, B12 and other vitamins B help:
• Red blood cell production
• energy production
• Protein metabolism
• Ability to think

Vitamin D and calcium

The risk of osteoporosis increases during and after menopause. Consequently, calcium and vitamin D continue to be important at this age.

Calcium GDR for women over 50 is higher than for younger adult women, between 1,200 mg at 1,300 mg.

However, although many nutritional supplements for older women contain calcium, it is not clear if the supplement is beneficial.

There is also a certain concern that calcium supplements can increase the risk of cardiovascular disease, although, once research has been mixed.

• As far as possible, it may be preferable to obtain diet calcium. Some good sources of calcium include:
• dairy products
• Fortified orange juice

Tofu with calcium sulfate

High activity levels

People who do a lot of exercise or have physically demanding jobs may need to consume more nutrients to stay healthy.

A review in 2021 involving female athletes notes that this group generally undergoes deficiencies at a given time for a range of reasons, such as accidental sub-feeds, knowledge gaps and time constraints.

Heavy periods

Heavy periods can increase the risk of iron deficiency.

Pregnancy and breastfeeding

• Diet and nutrition are important for pregnancy and breastfeeding. Most requirements tend to be higher at the moment. Some examples include: Vitamin D:
• A 2021 review notes that, although the typical vitamin D recommendation is from 10 mcg to 15 mcg, stores can become low to the end of pregnancy, especially if this happens during the winter. Folate: Folate helps reduce the risk of congenital anomalies. The GDR for the Folate is 600 mcg
• During pregnancy and 500 mcg during breastfeeding. Choline: Choline is also essential for the health of the parent and the fetus. Studies
• Suggest that most people ‘consumption of choline during pregnancy is lower than 450 mg recommended per day. Many prenatal vitamins do not contain choline. Iodine: Iodine is important for healthy brain development. The RDA is 220 mcg

Vegan or vegetarian diet

Women following a plant -based diet may need to plan their meals to make sure they consume enough nutrient.

For example, vitamin B12 occurs mainly in animal products. Therefore, vegans and vegetarians may need to take supplements or eat foods enriched with vitamin B12. Examples of these include breakfast cereals and milk alternatives.A plant -based diet may also contain low iron, iodine, calcium and selenium levels

. A doctor may advise whether certain supplements are beneficial or not.

Women need the same nutrients as others, but in some cases, they need different quantities at different stages of life.

Women can be more prone to nutrition -related conditions, such as iron ferres anemia. Getting enough vitamins and minerals can also prevent other conditions, such as osteoporosis or complications of pregnancy.

However, not everyone needs to take supplements. As far as possible, it is preferable to obtain nutrients from a varied diet or sunlight in the case of vitamin D.