With busy work, social and family lives, it’s not always easy for women to maintain a healthy, balanced diet every day. Therefore, there are some vitamins that women should take daily to help support their health and wellbeing throughout the different stages of life.
We delve deeper into the many essential vitamins and minerals which women should ensure they’re getting enough of every day.
What vitamins should women take daily?
Women lead busy lives and often, each day can be a juggling act! So ensuring that your body is getting enough specific nutrients can help support health and wellbeing to make busy lives, that little bit easier.
Vitamin C and Biotin - Although skin products and lifestyle factors can affect skin health, certain vitamins can also have an impact. Vitamin C contributes to normal collagen formation for the normal function of skin whilst biotin, also known as vitamin B7, contributes to the maintenance of normal skin.
Zinc and Copper - Hair can be an important part of a woman’s identity, so caring for it is important. The mineral zinc contributes to the maintenance of normal hair whilst the mineral copper contributes to normal hair pigmentation as well as normal skin pigmentation. Copper also supports the protection of cells from oxidative stress.
Zinc is another important mineral for women during the reproductive years as it contributes to normal fertility and reproduction.
Vitamin D - The ‘sunshine’ vitamin plays several important roles in a woman’s body. It not only contributes to the maintenance of normal bones, which is vital throughout life but particularly as we get older.. Vitamin D contributes to the normal function of the immune system too.
Iron - A woman’s energy levels can fluctuate for many reasons and iron intake can help support these. Iron contributes to normal formation of red blood cells and haemoglobin, an important consideration during the menstrual cycle.
Iron contributes to normal energy release, and helps to reduce tiredness and fatigue. It also contributes to the normal function of the immune system.
B Complex vitamins - The group of eight water-soluble B vitamins all play an important role in a woman’s body. Vitamin B6 contributes to the regulation of hormonal activity plus, along with vitamin B5 (pantothenic acid), it helps contribute to the reduction of tiredness and fatigue. Vitamin B12 also contributes to normal energy release, further helping support a woman’s busy life. Vitamin B6 and B12 also support normal immune system function whilst vitamin B1 contributes to the normal function of the heart and nervous system.
Folic Acid (Vitamin B9) - This B vitamin in particular is important when a woman is trying to conceive as well as during pregnancy. For women who are trying to conceive supplemental folic acid intake increases maternal folate status. This is important as low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception. In pregnancy, folic acid plays a role in the process of cell division, and also contributes to maternal tissue growth during pregnancy..
What are the best vitamins for a woman in her 20s?
During her twenties, a woman may be working long hours, getting to bed late and missing out on crucial sleep. Useful vitamins include vitamin B12 which can help with energy release and vitamin B5 (pantothenic acid), which contributes to normal mental performance.
Plus, longer days spent in the office can mean a woman spends less time outside. As sunshine is the main source of vitamin D, it is important to take a vitamin D supplement every day during the winter months, but also during the warmer months too if time outside is limited. Vitamin D contributes to the normal function of the immune system and helps support normal bone health.
Menstruating women may benefit from iron as well as vitamin B6. Vitamin C-rich foods or a vitamin C supplement can help increase the absorption of iron.
Women in their twenties may also want to pay attention to their hair, skin and nail health. Vitamin C, biotin, copper and zinc can help offer support. Selenium also contributes to the maintenance of normal hair and nails.
A women's multivitamin, such as Wellwoman, can be a convenient way to fill any nutritional gaps in your diet during this time of life.
What are the best vitamins for a woman in her 30s?
To support health in her thirties, a woman may benefit from certain vitamins and minerals.
To support conception, folic acid and zinc can be useful. The UK Department of Health recommends that women take 400 micrograms (µg) of folic acid every day as soon as they start trying for a baby to increase maternal folate status.
During pregnancy itself, folic acid is also advised. Again, the UK Department of Health recommends that pregnant women take 400µg of folic acid until the 12th week of pregnancy.
Zinc is an important mineral that women need enough of as it contributes to normal fertility and reproduction.
Breastfeeding women may also benefit from specific nutrients.
The UK Department of Health advises that all breastfeeding women take 10µg of vitamin D every day. Omega -3 DHA may also help as maternal intake of DHA contributes to the normal brain and eye development of breast-fed infants.
The Vitabiotics Pregnacare range provides trusted support for every stage of pregnancy, including pre-pregnancy vitamins, prenatal vitamins and postnatal vitamins.
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