How Much Vitamins Should Women Take?

How Much Vitamins Should Women Take?

Vitamins and minerals play an important role in maintaining the health of the body. But to get a daily part of essential vitamins, a woman would need to eat 5-9 servings of fruit and vegetables. Vitamins do not work under a “one size fits all ‘label for women. A woman’s nutritional needs can be very specific depending on their lifestyle, medical history and age
Daily Multi-Vitamin
Multi-vitamins are should be a top priority for women of all ages. They provide the vitamins and minerals that women need for good health, but usually do not get enough of in your diet. These multi-vitamins include supplements that protect against heart disease, cancer and osteoporosis, as women are at risk of developing.
Hormonal fluctuations
Hormones often have a serious impact on a woman’s physiology and mood every month. Studies have shown that during her childbearing years, a woman needs supplements to balance the effects of menstruation. Calcium and vitamin D are especially useful. In a case-controlled study of Potential Nurses Healthy Study II, suggested results that calcium supplementation significantly reduced the emotional and even physical symptoms of PMS. A higher intake of vitamin D (which is essential for absorption of calcium) reduce the risk of PMS symptoms almost in half.
pregnant
Women who are pregnant or breast-feeding need higher levels of folic acid, which has been shown to reduce the risk of birth defects. Iron is also a recommended supplement since pregnant women tend to be anemic. Women who are breastfeeding generally requires a zinc supplement in addition, up to 5 mgs.
Menopause and Post-Menopause
The side effects of menopause can sometimes be treated with supplements. According to researchers at the University of Illinois Chicago, noted NIH Center for Botanical Dietary Supplements Research that the supplement black cohosh is effective in treating the effects of menopause such as hot flashes, sweating, anxiety and insomnia. Older post-menopausal women also require more calcium to help stave off osteoporosis.
Need for Different Lifestyles
Women who are vegans or vegetarians require extra B12 supplements along with iron and vitamin A, since many of these nutrients come from animals. Active women who exercise several times a day require more iron since iron is needed in helping hemoglobin deliver oxygen to the body in larger volumes.
Consideration
It is important to understand what a suggested amount for a vitamin is and what end does. RDA (Recommended Dietary Allowance) and AI (Adequate intake) are quantities of a vitamin which is required to keep the body well by avoiding deficiency diseases. The UL or tolerable upper intake is the maximum daily vitamins that a person can safely take without running the risk of overdose or serious adverse event. These amounts are not normally found in food or supplement labels, but can be found on government websites. The Food and Drug Administration uses a different measurement, DV or Daily Value, which is common on food and supplement labels. This figure represents the amount of a vitamin that a person should have a healthy, 2000 calorie-a-day diet. Understanding these measurements before adding supplements to your diet.
warnings
Taking too many supplements can be easy to do. Be careful not to take large amounts of zinc, copper and fatty acids. These vitamins can block the effects of other supplements and can sometimes interfere with the effectiveness of prescription medications. While an overdose of a dietary supplement is rare, it does occasionally occur. Some supplements are riskier to take than others and there is a greater potential for overdose of these vitamins. Always remember UL (tolerable upper intake) of each supplement you take to prevent an overdose. Most importantly, try to get most of the vitamins and minerals from your diet, and always check with your doctor before starting any supplemental regime. It is important to remember that supplements are not a cure-all for what ails you. They are not drugs, nor are they designed to act as a substitute for a healthy lifestyle.

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