Women have precise nutrient needs that change throughout their lifespan. Although vitamin supplementation isn’t needed for all women, some may need to supplement to reach their recommended intake levels.
It’s not enough to slather on sunscreen, moisturizer and the latest anti-wrinkle cream in the search for a more youthful look. You need protection on the inside too. Check out the three important nutritional supplements that every woman need.
> Vitamin B6 and vitamin D: As per research, overall, women aged 19–50 years and those who are breastfeeding or pregnant are more likely to have nutritional deficiencies than other groups. This included low levels of vitamin B6 (pantothenic acid) and vitamin D. Women aged 19–50 years need a daily intake of 15 mg of vitamin D. The requirements for vitamin B6 are 1.3 mg per day for those aged 19–50 years, 1.9 mg per day during pregnancy, and 2 mg per day while breastfeeding.
> Iodine: Iodine is vital for the healthy development of the fetal brain during pregnancy. According to a 2012 national survey by the Centers for Disease Control and Prevention (CDC), women aged 20–39 years had lower iodine levels than any other age group in the study. Those in this age group are the most likely to become pregnant. The RDA for iodine for this group is 150 mcg, rising to 220 mg during pregnancy and 290 mg while breastfeeding. However, people should not take iodine supplements unless a doctor recommends them.
> Vitamin D and calcium: During menopause, estrogen levels fall, and the risk of developing osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and vitamin D are essential for good bone health.
So, it is important that women should ensure that they adopt a diet and lifestyle that enable them to maintain the intake levels of these nutritional supplements.