Most people think that everyone requires the same amount of vitamins and minerals. This assumption couldn’t be more wrong. Everyone has different dietary needs. Sex, age, and pre-existing health conditions will alter a person’s dietary requirements. Each mineral and vitamin plays a crucial role in the body. Because of subtle biological differences, women need certain vitamins and minerals more than men do. However, age changes the number of vitamins you may need. Below is a list of these vitamins along with why you need them and the amount you need to take in order to thrive.
What Are Trace Minerals, Minerals, and Vitamins?
Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and tend to hold their chemical structure. Minerals are classified into two categories: macrominerals and trace minerals. Macronutrients include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. You need larger amounts of macronutrients than you do trace minerals. Minerals and vitamins play a role in bodily functions, organs, and more. Here is the list of the essential minerals needed for women’s body.
What Vitamin and Minerals Are Essential For Women’s Bodies?
Folic Acid (Vitamin B9)
Function:
It helps prevent birth defects, premature birth, and low birth weight in pregnant women
It helps your body create red blood cells and DNA.
Dosage:
Pregnant women need to get 400–800 mcg of folic acid a day. You can get folic acid through supplements or by eating dark leafy greens, nuts, beans, chicken, whole grains, and oranges.
Vitamin B12
Function:
It helps the body create red blood cells.
Promotes healthy neuron function
Dosage:
The amount needed varies from woman to woman. The most in need are pregnant women, women who are vegetarian, and women over 50. You can get B12 from eggs, liver, poultry, clams, sardines, milk, and cheese.
Function:
It helps build strong bones which can reduce your chances of developing osteoporosis.
It helps reduce inflammation.
Strengthens your immune system.
The women who need vitamin D the most are obese women, women who do not get enough sunlight, and those who have an inflammatory bowel disease. Women need 180 milligrams of vitamin D after they turn 50. You can get vitamin D from salmon, tuna, and fortified foods like yogurt, cereal, and milk.
Calcium
Function:
It helps build strong bones and reduces your risk of developing osteoporosis.
It helps promote healthy neuron messaging in your brain.
Girls between the ages of 9 to 18 need 1,300 milligrams of calcium each day. Adult women need 1,000 milligrams of calcium each day. Post-Menopausal women need 1,200 milligrams a day to stave off age-related bone loss. You can get calcium from milk, yogurt, cheese, dark leafy vegetables, and from food with added calcium.
Iron
Function:
It helps build healthy blood cells.
It helps your body make hormones and connective tissue.
Women who are menstruating and pregnant need iron the most. Many pregnant women do not get enough iron from food alone and can put many at risk for anemia. Those who are ages 19–50 need 18 milligrams, pregnant women need 27 milligrams, and women over 51 need 8 milligrams. You can get iron from red meat, chicken, seafood, beans, dark chocolate, spinach, and cereal.
Other Vitamins You May Need:
Vitamin
Food Source
Daily Recommended Intake
A
Carrots, apricots, cantaloupe
1,500 mg
B1
Lean meats, nuts, and seeds, whole grains
1.5 mg
B2
Dairy and leafy greens
1.7 mg
B3
Legumes, fish, and poultry
20 mg
B5
Broccoli, mushrooms, sweet and white potatoes
10 mg
B6
Avocado, banana, and nuts
2 mg
B7
Pork, nuts, semi-sweet chocolate
300 µg
C
Citrus fruits, brussels sprouts, strawberries
60 mg
E
Mango, asparagus, vegetable oils
9 mg
K
Cauliflower, kale, beef
80 µg
Choline
Eggs, meats, fish
400 mg
Should I Go On a Vitamin or Mineral Supplement Routine?
Most women should be able to get their vitamins and minerals through food. However, there are exceptions to this rule. If your diet lacks certain vitamins and minerals because you’re a vegetarian or vegan, pregnant, or over the age of 50, you may need to take supplements to compensate for nutritional deficiencies.
Pregnant Women:
Pregnant women need to take prenatal supplements. These vitamins ensure your pregnancy goes smoothly. They also reduce the chance of your baby suffering from birth defects.
Vegetarians and Other Alternative Lifestyles:
Some vitamins are difficult to get solely on a plant-based diet. Vitamin B12, B2, and D are very difficult to get on a plant diet alone. Supplements may help counterbalance a vitamin deficiency.
Post Menopausal Women:
After menopause women begin to lose bone density because of hormonal changes. Since the body needs more B12, Vitamin D, and Calcium, older women may need to start taking supplements to stave off osteoporosis
How Do You Know If You Have a Vitamin Deficiency?
It’s important to eat a healthy diet filled with vitamins and common minerals. Not doing so leads to health problems. If you have a severe nutritional deficiency, you may experience noticeable symptoms. Below are the most common symptoms:
Tingling or numbness in your feet can indicate a Vitamin B deficiency.
Muscle cramps are common when you’re deficient in Magnesium, Calcium, or Potassium.
Mouth ulcers, fatigue, and grey hair indicate a Folate deficiency.
Poor night vision, dandruff, and bumps on the back can be a sign of a Vitamin A deficiency.
If you experience fatigue, dizziness, weakness, muscle spasms, or headaches, make an appointment with your doctor. They can run a blood test to see if you have any abnormalities.
Are Dietary Supplements Safe?
Most supplements are safe. It’s still important to talk to a doctor before you start any supplement routine. Manufactures that make supplements are not regulated by the FDA. However, they are required to address any anomaly to the FDA. This can make it difficult for consumers to know which companies are trustworthy. Your best bet is to purchase supplements from companies that have a good reputation and have been around for a long time.
If you’re taking prescription medication, supplements may have a negative interaction causing to increase or decrease the potency of your medication. If you have a health condition or are currently on medication, speak to your doctor beforehand.
Conclusion:
Eating a healthy diet full of vitamins and minerals is important, but what’s more important is knowledge. The knowledge of knowing your body and its needs will increase your health in the long term. Incorporating the right foods in your diet will ensure that you get the necessary nutrients. Supplements can help improve nutritional deficits. However, if you need to take supplements, do so with the approval of your doctor.
Guest blog by Polly. Polly is a holistic health expert from Siberia. She loves writing and wishes to make a living as an herbalist sometimes. Liked her article? You can read more at “ www.purehimalayanshilajit.com/fulvic-acid/". “
Originally published at https://www.fuzia.com.