Benefits of multivitamins for women: Benefits Of Multivitamins For Women » CashKaro Blog
Benefits Of Multivitamins For Women » CashKaro Blog
It is rightly said that a healthy body and mind is a result of the right mix of Vitamins. Women often lack a balance of nutrients in their bodies even with a healthy and nutritious diet. Multivitamin supplements can aid in fulfilling these gaps for your overall wellbeing. These don’t just eradicate deficiencies but also reduce the risk of serious health conditions.
Multivitamins come in the form of tablets, capsules, chewable gums, powder and more to suit different age groups, bodies and lifestyles.
1. Boosts Immunity
Nutrients like Vitamin A act as antioxidants to fight free radicals, particles that tear cells apart. This helps lower the risk of problems like ageing while boosting the immune system and keeping it germ-free.
2. Healthy Nervous System
Adequate nutrients like Vitamin B help increase energy levels to ensure efficient metabolism and a healthy nervous system. It also helps in the formation of red blood cells and nerve cells to keep your brain working well.
3. Improves Skin And Hair
Vitamin C and nicotinamide are some of the supplements that improve the skin’s health by reducing inflammation and regenerating fresh cells. Biotin helps cut down fat to create healthy hair and nails.
4. Lowers Depression And Improves Mood
Vitamin B6 is a vital element responsible for the production of GABA and Serotonin. The deficiency of these vitamins can result in an imbalance in your mood causing depression. The intake of multivitamins rich in vitamin B6 can reduce such symptoms and lead to an improved mood.
5. Corrects Nutritional Deficiencies
Lack of nutrients like iron, vitamin B, zinc, calcium and more can lead to hazardous symptoms and diseases.
Consuming multivitamins rich in these ingredients can help prevent deficiencies of the same to prevent serious issues like pellagra, scurvy, anaemia and more.
6. Maintains Bone Structure
Deficiencies of essential vitamins can lead to the loss of bone mineral density. This can result in cases of fractures and osteoporosis. The intake of multivitamins rich in calcium and vitamin D can prevent these conditions and strengthen the bone structure.
7. Balances Weight
Iodine is a mineral necessary to produce thyroid hormones. These hormones are responsible for regulating the rate at which your body burns energy, thereby controlling your weight. Multivitamins are rich in iodine which keep your weight in balance. Nutrients like chromium help curb sugar cravings too.
Even though our nutritional needs are supposed to be met through a healthy diet, supplements can optimise the functions of your body better. Older, pregnant and breastfeeding mothers must necessarily opt for multivitamins to stay healthy.
Is There Really Any Benefit to Multivitamins?
Half of all American adults—including 70 percent of those age 65 and older—take a multivitamin or another vitamin or mineral supplement regularly. The total price tag exceeds $12 billion per year—money that Johns Hopkins nutrition experts say might be better spent on nutrient-packed foods like fruit, vegetables, whole grains and low-fat dairy products.
In an editorial in the journal Annals of Internal Medicine titled “Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements,” Johns Hopkins researchers reviewed evidence about supplements, including three very recent studies:
- An analysis of research involving 450,000 people, which found that multivitamins did not reduce risk for heart disease or cancer.
- A study that tracked the mental functioning and multivitamin use of 5,947 men for 12 years found that multivitamins did not reduce risk for mental declines such as memory loss or slowed-down thinking.
- A study of 1,708 heart attack survivors who took a high-dose multivitamin or placebo for up to 55 months. Rates of later heart attacks, heart surgeries and deaths were similar in the two groups.
Will a Daily Vitamin Help Keep Your Heart Healthy?
Is a daily vitamin necessary? Get the answer from Johns Hopkins physician Edgar Miller III.
The Vitamin Verdict
The researchers concluded that multivitamins don’t reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses.
“Pills are not a shortcut to better health and the prevention of chronic diseases,” says Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. “Other nutrition recommendations have much stronger evidence of benefits—eating a healthy diet, maintaining a healthy weight, and reducing the amount of saturated fat, trans fat, sodium and sugar you eat.”
The exception is supplemental folic acid for women of child-bearing potential, Appel says. “Folic acid prevents neural tube defects in babies when women take it before and during early pregnancy. That’s why multivitamins are recommended for young women.” The Centers for Disease Control and Prevention recommends that all women of reproductive age get 400 micrograms of folic acid daily. The amount of iron in a multivitamin may also be beneficial for women of child-bearing potential, Appel adds.
“I don’t recommend other supplements,” Appel says. “If you follow a healthy diet, you can get all of the vitamins and minerals you need from food.
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What the Experts Do
Healthy Food Instead of Supplements
“I don’t take any supplements routinely,” says Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. “I try to eat three healthy meals a day to get the vitamins, minerals and other nutrients I need.” How he does it:
- Plenty of produce. “I aim for two or more servings of fruits or vegetables at every meal,” he says. “I enjoy salads and have one for lunch or dinner several times a week.”
- Low-fat dairy and whole grains. “Low-fat or fat-free milk and yogurt provide calcium, magnesium, potassium and other nutrients,” he says. “I have cereal with milk for breakfast a few times a week. And I have yogurt sometimes too. ”
- Protein. “At home we usually have fish or chicken for dinner. I am not a vegetarian; rather, I eat minimal meat,” Appel says. Some fish, such as salmon, are a good source of healthful omega-3 fatty acids.
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Definitions
Whole grains: Grains such as whole wheat, brown rice and barley still have their fiber-rich outer shell, called the bran, and inner germ. It provides vitamins, minerals and good fats. Choosing whole grain side dishes, cereals, breads and more may lower the risk for heart disease, type 2 diabetes and cancer and improve digestion, too.
Saturated fat: A type of fat found in abundance in butter, whole milk, ice cream, full-fat cheese, fatty meats, poultry skin, and palm and coconut oils. Saturated fat raises levels of heart-threatening LDL cholesterol in your bloodstream. It can also interfere with your body’s ability to absorb blood sugar easily. Limiting saturated fat can help control your risk for heart disease.
Omega-3 fatty acids (oh-may-ga three fah-tee a-sids): Healthy polyunsaturated fats that the body uses to build brain-cell membranes. They’re considered essential fats because our body needs them but can’t make them on its own; we must take them in through food or supplements. A diet rich in omega-3s—found in fatty fish, like salmon, tuna and mackerel, as well as in walnuts, flaxseed and canola oil—and low in saturated fats may help protect against heart disease, stroke, cancer and inflammatory bowel disease.
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About the benefits of vitamins in the spring
Vitamins are biologically active substances necessary for the normal functioning of the body.
They contribute to the proper metabolism, increase efficiency, endurance, resistance to infections. Many vitamins are not synthesized in the body and come only with food. The daily need for them does not exceed a few thousandths, hundredths of a gram. Vitamins are very unstable and are destroyed during cooking.
Lack of vitamins in food can lead to severe disorders in the body, which are now rare. Often there is a decrease in the provision of the body with certain vitamins (hypovitaminosis). Hypovitaminosis are seasonal in nature, observed most often in the winter-spring time, and they are characterized by increased fatigue, decreased ability to work, susceptibility to various colds. An increased need for vitamins occurs with increased physical activity, hypothermia, diseases of the gastrointestinal tract (gastritis, colitis), in women during pregnancy, etc.
Vitamin A is essential for new cell growth, vision, bones, skin, hair and immune system health. Slows down the aging process.
The main sources of vitamin A are fish oil and liver, butter, egg yolks, cream and whole milk, sea buckthorn and rose hips, carrots.
B vitamins solve their main function – participation in tissue respiration and energy production, play an important role in maintaining emotional health. In large quantities, B vitamins are found in the liver, pork, kidneys, and heart muscle. In plant products, a large amount of B vitamins is found in cereals and rye bread. All of these vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine, which is why many people are deficient.
The fruits richest in vitamin C (ascorbic acid) are kiwifruit, cranberries, rose hips, red peppers, citrus fruits, black currants, onions, tomatoes, lettuce and cabbage. People should get ascorbic acid from food, because in humans, unlike animals, the gene responsible for the formation of one of the enzymes for the synthesis of ascorbic acid is non-functional.
Vitamin D is synthesized in the body under the influence of ultraviolet rays or comes from food.
Cod liver, herring, mackerel, salmon, as well as milk and eggs are rich in vitamin D. However, it is impossible to get the right amount of this vitamin only with the help of products, because they contain it in insufficient quantities. The main source of vitamin D is sunlight. Do not deny yourself daily walks during the daytime. Even if it is cloudy outside, the body is still exposed to ultraviolet radiation.
Vitamin E is a powerful antioxidant. Vitamin E is found in seeds, nuts, oils and spinach. But its richest source is sprouted grains of wheat.
Vitamin K is essential for protein synthesis. Vitamin K is found in green leafy vegetables such as spinach and lettuce, cabbage and cauliflower, broccoli, Brussels sprouts, wheat bran, and some fruits such as avocados, kiwis and bananas. A significant amount of vitamin K is found in olive oil.
AVITAMINOSIS OR A SPRING DEFICIENCY OF “LIFE”
Spring is in the yard, deficiency in the body.
Today, no one doubts the usefulness of vitamins, especially in the spring, when these substances useful to the body are sorely lacking.
To denote a deficiency of vitamins, the terms “hypovitaminosis” and “avitaminosis” are traditionally used (the latter means an extreme shortage in the body of one or a number of vitamins, which is extremely rare). Although specific types of vitamin deficiencies are characterized by specific features, in general, spring vitamin deficiency is manifested by such signs as increased fatigue, loss of appetite, disturbance, various changes in the mucous membranes and skin can be observed, a partial decrease in visual acuity, disturbances in the normal functioning of the gastrointestinal tract and etc.
What is a “vitamin”?
Vitamins are useful elements that are involved in metabolism and the formation of enzymes, they affect the absorption of nutrients, so their deficiency leads to various diseases. And since they are not divided into more or less important for the body, then the deficiency of any of them will sooner or later adversely affect health.
Vitamin A has a beneficial effect on the regeneration of skin cells, enhances the body’s resistance to infections.
Vitamin A deficiency causes brittle nails, hair loss, and dry skin. In addition, vitamin A deficiency leads to visual impairment, this is especially noticeable to those people who spend all day at the computer – the clarity of the image on the monitor disappears somewhere, there are some glare before your eyes, although you just sat down at the computer. computer.
What to do? Daily therapeutic dose of vitamin A, which doctors usually prescribe for dryness and other changes in the skin, nails and hair, contained in 2 tablespoons of fish oil. The same amount of vitamin A is found in 100 g of liver or 300 grams of carrots. Therefore, it is worth “leaning” on foods rich in vitamin A. In addition to the above, this series includes: citrus fruits, butter, cheese, eggs, fish, fish oil, milk, sour cream, cream.
It must be remembered that exceeding the dose of vitamin A (as a rule, this applies to taking artificial multivitamin preparations) is fraught with many troubles: headaches, vomiting, runny nose, weight loss, fatigue, liver damage, hair loss, dry skin.
B vitamins play an important role in maintaining emotional health, take part in tissue respiration and energy production. In this case, you should include yeast, wheat germ, oats, broccoli, liver, kidney, pork, cheese, egg yolk, nuts (hazelnuts), legumes, mushrooms, rice, fish, milk, green leafy vegetables, bananas in your daily diet. , seaweed, caviar, cottage cheese.
With a lack of vitamin C (ascorbic acid) in the body, your body, seizing the moment, will immediately treacherously surrender to the most harmless cold or infection. Due to a lack of vitamin C, gums can bleed, skin can become unnaturally pale and dry, wounds and bruises can take a long time to heal, hair can grow dull and fall out, nails can break.
With a lack of vitamin C, it is recommended to consume from 200 to 500 mg of ascorbic acid per day. This amount is contained, for example, in two oranges or half a kilogram of Antonovka. Also rich in vitamin C: cranberries, rose hips, lemons, peaches, black currants, kiwi, apples; and also vegetables: cabbage, potatoes, broccoli, beets, green onions, tomatoes, radishes, radishes, turnips, green peas, zucchini, eggplant, lettuce, red pepper, parsley, dill, wild garlic, horseradish, asparagus, green tea.
Vitamin D is synthesized in the body under the influence of ultraviolet rays or comes from food. Cod liver, herring, mackerel, salmon, as well as milk and eggs are rich in vitamin D. However, it is impossible to get the right amount of this vitamin only with the help of products, because they contain it in insufficient quantities. The main source of vitamin D is sunlight. Do not deny yourself daily walks during the daytime. Even if it is cloudy outside, the body is still exposed to ultraviolet radiation.
Vitamin E protects capillaries from increased fragility, stops the destruction of muscle cells, especially after increased physical activity, which is why athletes love to use it so much!
Vitamin E is most effective in amounts of 60-100 mg per day. As a rule, we do not eat even a third of this norm per day! Therefore, do not ignore corn, sunflower, olive oils, peas, sea buckthorn, rosehip broth, sunflower seeds, almonds, peanuts, spinach, beets, brown rice, young cereal sprouts.
It is also important to constantly replenish the supply of other vitamins. For example, vitamin K is found in green leafy vegetables, spinach, Brussels sprouts, white and cauliflower, whole grain cereals; vitamin H – in egg yolk, liver and kidneys; and vitamin PP (nicotinic acid) is the most important substance for the body, stimulating tissues and playing an important role in redox processes – in various types of meat, especially in pork and veal, chicken, milk, brewer’s yeast, wheat bran, soy, peanuts.
Fruits, vegetables, cereals are, of course, good, but there is one small BUT: a person, as a rule, cannot organize the intake of a daily dose of vitamins from food. As an example: to meet the body’s need for vitamin B, you need to eat 150 grams of kidneys or 800 grams of cottage cheese, 60 eggs or 4 kilograms of buckwheat porridge every day (day after day, week after week). And so on for each vitamin, of which there are a dozen. Therefore, taking multivitamin preparations is an additional way to provide yourself with the necessary substances.
It is important to remember that taking multivitamin preparations must be carried out strictly according to the indications!
To choose a good drug, just look at the number of ingredients it contains. Be sure to look at the ingredients. In a good multivitamin complex, there will definitely be 1 mg of vitamin A, 10-30 mg of vitamin E, 1.5-2 mg of each vitamin of group B, 0.2-0.6 mg of folic acid, 10-20 mg of iron, 10- 15 mg zinc, 1-2 mg copper, 30-100 mcg iodine. Sometimes the amount of vitamins and minerals is indicated as a percentage of the daily value. Don’t overdo it! Although there are preparations in pharmacies that contain up to 800% of the daily requirement of vitamins, you should not buy more than 50-200%, anyway, your body will not absorb more than 100%.
It is important to note that in this article we are talking about “drugs for the healthy” – vitamin complexes designed for people without severe pathology. If you suffer from any chronic diseases, be sure to consult your doctor.
Proper selection of vitamins can provide tremendous assistance to treatment. And in general, with any signs of malaise, it is best to consult a therapist, since increased fatigue, drowsiness, irritability may indicate not only hypovitaminosis, but also other diseases; decreased visual acuity – about any eye pathology; persistent colds and acute respiratory infections – about a decrease in immunity or ENT diseases.
Only a doctor can assess your condition and, if necessary, refer you to the right specialist.
In our medical centers, you can always get advice from a competent therapist, and, if necessary, a neuropathologist, ophthalmologist, gastroenterologist and other specialists will consult you.
An integrated approach to your problem will allow you to spend a minimum of time and effort and get the maximum effect.
Meet spring with pleasure and joy!
rating of the top 10 inexpensive and effective remedies according to KP
In pre-revolutionary Russia, a woman, having passed the threshold of her 30th birthday, began to prepare for old age, because then the average life expectancy was only 50 years 1 .
Fortunately, today everything has changed. Many women at 30 start a new life: build a new career, get an education, travel and just enjoy life.
But ecology and stress, as well as changes in hormonal levels, make themselves felt. To avoid health problems and maintain a blooming appearance for as long as possible, it is necessary to lead a healthy lifestyle, exercise and eat right. Micronutrients are of great importance, which must be included in the diet: both with food and in the form of drugs.
Among the best vitamins for women over 30 is vitamin C. It plays an important role in the formation of collagen, prevents the development of mastopathy 2 , strengthens overall immunity and reduces fatigue. Vitamins A and E help maintain the beauty of hair, skin and nails.
All women, especially those planning pregnancy, are advised to take folates (folic acid and its derivatives) in combination with vitamins B6 and B12 3 . Folic acid contributes to the normal functioning of the brain, improves the psycho-emotional state of a woman.
Vitamin D and calcium help strengthen tooth enamel and nails. There is evidence that breast cancer is associated with vitamin D deficiency 4 , and it is also used in the treatment of this disease. Vitamin D in combination with calcium is especially recommended for vegetarians and women with lactase deficiency, who are contraindicated in dairy products.
Lack of B group vitamins can manifest itself as serious problems: insomnia, increased anxiety and irritability, memory and attention impairment, metabolic disorders, etc. And any deficiency of nutrients necessary for health, combined with a negative emotional and psychological background, undermines our immunity. To enjoy life every day, you need to monitor nutrition, take care of health. Special preparations can also help with this.
List of top 10 vitamins for women after 30 years according to KP
Emototsin – in harmony with the soul and body
Vitamins of group B in the composition of “Emototsin” are traditionally used to recover from increased physical and emotional stress, to raise vitality and optimize the body’s metabolic processes.
A distinctive feature of “Emotocin”, its basis, is sodium deoxyribonucleate – a natural substance that is used primarily to naturally strengthen the immune system and protect against viruses. It is known that it is also used during the period of increasing incidence of acute respiratory infections, acute respiratory viral infections to maintain the normal functioning of the immune system, fight viruses, and regenerate mucous membranes damaged by viruses.
Together, the components of the “Emototsin” complex help to improve the emotional state, fight stress, improve the functioning of the nervous system, restore and strengthen the immune system, reduce the risk of infectious diseases and increase vitality. Convenient form – lozenges – allows you to use it when and where it is convenient. The jar can be thrown into a handbag and carried with you.
The advantages of this dietary supplement include a minimum number of contraindications, a large amount of packaging and a convenient mode of administration.
Where to buy
Ozon
BAA. NOT A DRUG
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Vitamin E (tocopherol)
Fat-soluble vitamin E, or tocopherol, is a powerful antioxidant 5 . It is involved in the formation of red blood cells, helps to saturate tissues with oxygen, and is also important for the body’s resistance against infections.
When planning pregnancy and while expecting a baby, a woman should especially ensure that foods containing this vitamin are present in her diet. Tocopherol is necessary for the maturation of the egg and the process of ovulation, as well as for the normal development of the fetus 6 .
Vitamin E is often called the “beauty and youth” vitamin for its beneficial properties. It gives the skin elasticity and plasticity, slows down the aging process of the skin and promotes its rejuvenation. Moreover, this nutrient moisturizes dry skin (it is often applied to chapped lips), strengthens hair and nails.
Therefore, vitamin E is often included in the composition of cosmetics.
| What foods contain | vegetable oils, cereals, nuts, milk, eggs |
| Compatibility | • Vitamins A and C enhance action • Not compatible with vitamins B12, D, K, iron, copper, zinc and magnesium |
| Adult daily dose | 15 mg, for pregnant women 17 mg (from the 2nd half of pregnancy), nursing mothers – 19 mg |
| Deficiency symptoms | drowsiness, anemia, muscle weakness, speech and motor coordination disorders, reproductive dysfunction, early termination of pregnancy, vision problems |
| Symptoms of overabundance | gastrointestinal upset, drowsiness, fatigue, headaches, muscle weakness, diplopia (double vision) |
Vitamin A (retinol)
Vitamin A (retinol) is responsible for the growth and development of tissues, helps to strengthen the immune system, improves liver function, helps restore the gastrointestinal mucosa and prevents the appearance of cancer cells.
Retinol is important for protein synthesis, eye and gum health.
Vitamin A also helps to strengthen hair, improve the condition of skin and nails, and prevent premature aging 7 . Retinol is widely used in cosmetology: it is part of creams, peels, serums and anti-aging products.
| What foods contain | carrots, bell peppers, pumpkin, sweet potato, broccoli, celery, peaches, spinach, melon, cod liver oil, liver, milk, egg yolks, herbs ( parsley, dill, mint , green onion, nettle, sorrel) |
| Compatibility | • good compatibility with vitamins C, D and E, iron zinc and iodine • bad – with vitamins B12 and K |
| Daily dose for adults | 900 mcg for men and 700 mcg for women |
| Deficiency symptoms | including night blindness), dry skin, loss of body weight, exhaustion, loss of appetite, mood deterioration, insomnia, acne 7 |
| Symptoms of excess 7 |
Dietary supplement.
NOT A DRUG
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Vitamin C (ascorbic acid)
Ascorbic acid plays an important role in strengthening the immune system. Vitamin C has a beneficial effect on the health of bones and teeth, participates in the formation of red blood cells, collagen synthesis, and helps the absorption of iron 8 .
Ascorbic acid is a natural antioxidant that slows down the aging process. In addition, as mentioned above, vitamin C stimulates the production of collagen, which is the main protein element of the skin, bones, tendons, cartilage, blood vessels and teeth. It affects the elasticity and firmness of the skin, nourishes the hair and nails.
| What foods contain | black currants, citrus fruits, rose hips, kiwi, gooseberries, cauliflower, green onions, parsley, bell peppers, tomatoes, broccoli, liver, apples | |
| Compatibility | • compatible with vitamins A B5 B9 P E E0115 | Similarly , skin itching, rash, irritation of the urinary tract, headache, dizziness, nausea, vomiting, diarrhea, sleep disturbance |
Vitamin D (calciferol)
Vitamin D (calciferol) deficiency is especially noticeable in the winter months, with a lack of sunlight.
The fact is that the nutrient is produced by the skin under the influence of UV rays. It helps stabilize phosphorus and calcium levels in the body, which promotes healthy bones and teeth.
Photo: Shutterstock
Vitamin D improves immunity and improves thyroid function. Calciferol also helps the body regulate blood pressure and heart rate, and inhibits the growth of cancer cells. In addition, the nutrient stimulates the production of collagen, slows down the aging process of the skin and suppresses inflammation in the tissues.
| What foods contain | fish oil, egg yolk, oily fish, red caviar, dairy products, liver, butter |
| Compatibility | • vitamin D is necessary for the absorption of calcium and phosphorus • it is not recommended to use it together with vitamin E – they interfere with each other’s absorption |
| Adult daily dose | 6 00-800 IU |
| Symptoms deficiency | weakness, nausea, loss of appetite, constipation or diarrhea, joint pain, headache and muscle pain, menstrual irregularities in women, decreased mood, poor hair, skin and nails |
| Oversupply symptoms | nausea, vomiting, skin itching, headache, hair loss, skin peeling, joint pain, irritability |
Vitamin B6 (pyridoxine)
90 002 All B vitamins are vital for women body, especially B6, folic acid and B12.
Vitamin B6 (pyridoxine) helps maintain a healthy nervous system by reducing nervousness, temper tantrums and irritation. It is necessary for the synthesis of amino acids, the formation of red blood cells and antibodies, and also helps to stimulate the liver, maintain normal blood formation and fat metabolism 9 .
In addition, vitamin B6 is important for normal growth and tissue maintenance and for healthy skin, hair and nails. Its deficiency can lead to dermatitis, flaking of the skin around the eyes and nose, and hair loss.
| What foods contain | meat, milk, dairy products, rice, millet, oatmeal, buckwheat, coffee, herring, apples, rye bread, carrots, sunflower seeds |
| Compatibility | • combined with vitamin B2, magnesium and zinc • not combined with vitamins B1 and B12 |
| Adult daily dose | 14-18 mg |
| Deficiency symptoms | loss of appetite, dizziness, migraine, nausea and vomiting, irritability, lethargy, insomnia, depression, anxiety, fatigue, convulsions, numbness of extremities, muscle weakness, dermatitis |
| Symptoms of excess | incoordination, confusion, convulsions, painful skin lesions, nausea, heartburn |
Vitamin B9 (folic acid)
Vitamin B9 affects cell division, development and growth of tissues, promotes the functioning of the immune and hematopoietic systems.
Folic acid also promotes the absorption of iron, helps to cope with depression and improve emotional state.
In addition, folic acid is a vitamin of beauty and youth: it improves the condition of the skin, hair, nails, stimulates collagen synthesis, helps to cope with anxiety, removing toxins from the body. Nutrient supplementation is often recommended for pregnant women as it promotes red blood cell production and reduces the risk of neural tube defects in the fetus 10 .
| What foods contain | wheatgrass, bran, spinach, soybeans, broccoli, lettuce, citrus, liver, salmon, tuna, bananas, carrots, apricots, papaya 901 17 |
| Matching | • Compatible with vitamins B2, B4, B5, B7, B12, C, P, magnesium • not compatible with zinc |
| Adult daily dose | 400 mcg, during pregnancy 600 mcg |
| Deficiency symptoms | fatigue, lack of appetite, irritability, shortness of breath, pale skin, tinnitus, fatigue |
| Oversupply symptoms |
Vitamin B12 (cyanocobalamin)
This nutrient is essential for the formation of red blood cells, neuronal development and DNA synthesis, and is also responsible for tissue oxygenation and cell metabolism.
The complexion depends on this – a lack of this vitamin B12 leads to pallor or yellowness of the skin.
| What foods contain | meat and offal, fish, seafood, dairy products, eggs |
| with vitamins B4, B7, B9, B15, calcium and magnesium • not compatible with vitamins A, B1, B2, B3, B6, C, E, copper, iron, manganese | |
| Adult daily dose | 2.4 mcg |
| Deficiency symptoms | numbness of extremities , fatigue, drowsiness, loss appetite, memory, problems with walking and balance, anemia, sore tongue, paranoia, hallucinations |
| Oversupply symptoms | Pimples, irritability, dizziness and confusion, weakness, headache |
Zinc
processes. The trace element regulates appetite, fights inflammation, promotes wound healing, improves skin condition, in particular, helps fight acne and other rashes.
Zinc deficiency affects the condition of hair, nails, teeth, and facial skin.
Its lack can lead to acne, blackheads, hair loss, brittle nails.
| What foods contain | meat, fish and seafood, eggs, cereals, dairy products, nuts and seeds, cocoa and dark chocolate, beans and chickpeas |
| • compatible with vitamins A, B2 , B3, B6, iodine • not combined with vitamins B9, E, iron, copper, calcium, chromium | |
| Adult daily dose | 10-15 mg |
| Deficiency symptoms | blurred vision, loss of appetite, poor health of skin, nails, hair, slow wound healing |
| Symptoms of excess |
Iron
Iron is one of the most important elements in the female body. This trace element is involved in the transfer of oxygen in tissues, the formation of DNA, affects the concentration of attention, gastrointestinal processes, the immune system and the regulation of body temperature. In addition, it has a positive effect on the condition of hair, skin and nails.
Photo: Shutterstock
Iron deficiency in the body can lead to iron deficiency anemia, with women more at risk than men. This is due to menstruation, when a woman loses, on average, 15-30 mg of iron.
| What foods contain | seafood (especially oysters and mussels), liver and meat, beans, beans, peas, chickpeas, soy cheese tofu, apples | Compatibility | • compatible with vitamins A, C , copper • not compatible with vitamins B2, B12, E, magnesium, calcium, zinc, chromium, manganese |
| Adult daily dose | 18 mg |
| Deficiency symptoms | |
| Symptoms of overabundance | pain in the abdomen and joints, nausea and vomiting, weakness, decreased sexual desire, heart rhythm disturbances |
Magnesium
This macronutrient is present in all tissues of the human body, it is important for the proper functioning of cells.
Magnesium is involved in metabolism, in tissue regeneration, regulates muscle tone and glucose levels, affects the strength of blood vessels. In addition, the macronutrient helps to cope with headaches, fatigue, stress and insomnia, promotes healthy bones, teeth, skin, hair and nails, and helps slow down the aging process.
Magnesium is not synthesized in the human body, the macronutrient comes from food.
Useful information
| What foods contain | nuts, grains, cheese, meat, fish, legumes, potatoes, chocolate, cocoa and milk | Compatibility | • Compatible with B vitamins (except B1), D, calcium • not combined with vitamins B1, E, iron, phosphorus |
| Adult daily dose | for women – 300-350 mg, for men – 400-450 mg |
| Oversupply symptoms | persistent nausea, vomiting, diarrhea, lethargy, muscle weakness, depression, heart rhythm disturbances |
How to choose vitamins for women after 30 years
It is important to understand that not only a deficiency can be dangerous, but also an excess of certain vitamins (in particular, fat-soluble ones: A, D).
Therefore, before starting a course of taking multivitamins or individual micronutrients, it is recommended to take tests for the level of nutrients in the body. And in any case, it is better to consult a doctor before taking this or that drug – even if advertising and girlfriends praise it heavily.
Reviews of doctors about vitamins for women after 30 years
Many doctors are convinced that no cosmetic procedures and no cosmetics will help to qualitatively improve the appearance if the negative changes are caused by vitamin deficiency.
However, in terms of taking multivitamins, opinions differ: some consider it a good bonus to the daily diet, others adhere to the position of minimal involvement of synthetics in food. In any case, there is no universal solution – it all depends on individual needs for vitamins.
Popular questions and answers
Health is no joke, even if it is not about treatment, but about prevention. Our expert Doctor of Integrative Medicine, obstetrician-gynecologist, endocrinologist, nutritionist Anastasia Dogadova answers the most pressing questions about women’s vitamins.
When should a woman over 30 take vitamins?
— Every person needs vitamins and microelements. With age, vitamin and mineral support is necessary for any woman, given the environment, stress, unbalanced nutrition, hormonal imbalance, childbirth, lactation and many other factors.
What vitamins should women take?
— First of all, it is necessary to close the basic deficiencies: omega-3, vitamin D, iron, magnesium — this is the basis of the basics!
Is it better for women to take vitamins individually or in combination?
– It is preferable to first start taking separately, beforehand to conduct a survey for vitamin and microelement deficiencies. Then select individually drugs, taking into account the results of the tests. Close basic deficiencies, achieve positive dynamics in the state of health, and then pick up supporting complex vitamins already in small dosages.
Does the intake of vitamins depend on the season and other factors?
— Yes, it depends.
For example, vitamin C is needed during the period of respiratory viral infections, it can be prescribed in large doses. Iron should be taken by women with heavy periods, especially during menstruation. In stressful situations, the level of magnesium drops sharply, it also needs to be replenished. The dosage of vitamin D can be reduced in the summer if you get enough sun and fresh air, but only if you have a good test score.
During pregnancy and lactation, special preparations are also selected, taking into account the needs of the growing fetus and the load on the woman. Also, in the presence of a particular pathology, the patient needs “her own” vitamin. For example, with mastopathy, these are vitamins A, E, C, lycopene. And so it is with every pathology, be it alopecia, dermatitis and dermatosis, diseases of the joints, thyroid gland, autoimmune diseases and many others.
How long does it take after completing a course of vitamins before I can start supplementing again?
— Everything is very individual! Again, this depends on the deficiencies, which are identified strictly by analysis.
And the doctor individually selects vitamin-mineral complexes and antioxidants. But there are vitamins, the instructions of which clearly spell out the timing of admission: for example, 3 or 6 months. Within 3 months, the body only begins to saturate, so the average intake period is 3-6 months.
The doctor must monitor the condition of the patient who takes vitamins for tolerance and allergic reactions, which is not uncommon. Breaks can be done up to 3 months. If, according to the analysis, the deficiencies are closed, a maintenance dosage of vitamins is selected. Also, support with vitamin and mineral complexes will be relevant in the presence of the factors previously listed (stress, menstruation, pregnancy, lactation, viral infections).
References :
- Modern concepts of hormonal changes in a woman’s body during the physiological and pathological course of the perimenopausal period. S.A. Yarman. Journal of Obstetrics and Women’s Diseases. 2008. Volume 17. Issue 1. P. 116-122. https://cyberleninka.ru/article/n/sovremennye-predstavleniya-o-gormonalnyh-izmeneniyah-v-organizme-zhenschiny-pri-fiziologicheskom-techenii-perimenopauzalnogo-perioda
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- Nutrition of a woman during preconception preparation, pregnancy and lactation. O.L. Lukoyanova, co-authors. Questions of modern pediatrics. 2016. Volume 15. No. 6. pp. 625-630. https://cyberleninka.ru/article/n/pitanie-zhenschiny-v-periody-pregravidarnoy-podgotovki-beremennosti-i-laktatsii/viewer
- Effect of vitamin D on women’s reproductive health. M.O. Bakleycheva, co-authors. Journal of Obstetrics and Women’s Diseases. 2018. Volume 67. Issue 3. P. 4-19.
https://cyberleninka.ru/article/n/vliyanie-vitamina-d-na-reproduktivnoe-zdorovie-zhenschiny/viewer - Cleveland Clinic. Vitamin E for Skin: What Does It Do? URL: https://health.clevelandclinic.org/vitamin-e-for-skin-health/
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- Yakushevskaya TA Vitamin B6, structure, properties and effects on the body. – 2021. https://elibrary.ru/download/elibrary_46592042_65243050.pdf
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2008. Volume 17. Issue 1. P. 116-122. https://cyberleninka.ru/article/n/sovremennye-predstavleniya-o-gormonalnyh-izmeneniyah-v-organizme-zhenschiny-pri-fiziologicheskom-techenii-perimenopauzalnogo-perioda
2018. Volume 67. Issue 3. P. 4-19. 