Should i take women vitamins

It is believed to guard against several types of cancer and is essential for overall health. Some experts consider that low and suggest it should be raised to at least 1, IU per day. It's not the miracle cure-all it was touted as for much of the twentieth century, but Vitamin C is essential for immune system support and collagen production — some studies suggest it could reduce the appearance of wrinkles.

The Rx: The recommended daily allowance of Vitamin C is 75 mg for adult women who aren't pregnant or breastfeeding. According to the NIH, the upper limit is 2, mg. The eight B vitamins are crucial to the production of energy and red blood cells. A review of studies said they're "absolutely essential for every aspect of brain function. The Rx: Look for a high-quality B-Complex formulation. They benefit from supplements to help prevent low energy, brain fog, thinning hair and brittle nails that all result from lack of iron.

After age 50, it is 8 mg. The tolerable upper intake is 45 mg. This may lead to digestive issues, poor sleep, mood swings, and increased risk of heart disease. Supplementing can help to reduce symptoms or prevent them. The Rx: The recommended daily allowance for magnesium increases slightly for adults over mg per day for men, and mg for women.

The NIH says the upper tolerable limit of magnesium is mg daily that applies to a magnesium supplement, not amounts of the mineral naturally found in food.

They also may help improve mood, heart health, bone health, and more. Department of Health and Human Services, recommends these vitamins for women:. These patients should discuss with their physician the type and amount of folic acid that is best for their situation. Folic acid can also interact with necessary medications for epilepsy, diabetes, lupus, and rheumatoid arthritis. The National Institutes of Health recommends that adult women get 2.

That amount rises to 2. Those who are deficient in it are often incredibly fatigued and weak—and there are plenty of reasons why someone could be deficient. Certain health conditions can also impact vitamin absorption. Same goes for people who have had GI surgeries including weight loss surgery.

All of these conditions and circumstances would warrant a person having some sort of B12 supplement. After age 70, that amount increases to 20 mcg IU , which can be difficult if you wear sunscreen you should! In those cases, a supplement can be helpful.

Some doctors may suggest women taking calcium supplements, which can be essential in preserving strong bones—especially in postmenopausal women. Studies suggest that most women do not get the recommended daily value of calcium daily from their diet, which could lead to osteoporosis or other health problems. Iron is recommended when your red blood cell count is low or at risk of becoming low—for example, if you are anemic.

Here's what the experts want you to know about multivitamins, plus how to tell whether they're right for you. There's no standard definition for what needs to be in a multivitamin, specifically what nutrients it should have and in what quantities, according to the NIH.

However, there are a few common vitamins and minerals found in a range of multivitamins, says registered dietitian nutritionist Beth Warren , founder of Beth Warren Nutrition and author of Living a Real Life with Real Food.

These include calcium, magnesium, vitamin D , several B vitamins , vitamin A, vitamin K, potassium, iodine, selenium, borate, zinc, manganese, molybdenum, beta-carotene, and iron. However, there are variations: Some multivitamins are designed for kids, men, women, pregnant women, or senior citizens, and presumably contain more of the vitamins or minerals that these groups might need. Despite what some ads may imply, a multivitamin won't magically turn you into an energetic, incredibly healthy superhero.

What it can do is cover for deficiencies in your diet, Gina Keatley , a certified dietitian-nutritionist practicing in New York City, tells Allure. A multivitamin is supposed to provide for what processing removes from our food. Registered dietitian nutritionist Keri Gans , author of The Small Change Diet , points out that multivitamins can help us make up for nutritional shortfalls when we're not getting an adequate range of whole foods in our diets.

They're "almost like a safety net to ensure that you are consuming plenty of important vitamins and minerals," she says. While research has found that multivitamins probably won't boost your health as much as the general population likes to think, they have the potential to be useful for certain groups of people.

Keatley cites people who have poor-quality diets, people who have difficulty with digestion such as those who have had gastric bypass surgery or have Crohn's disease , and the elderly as some potential candidates for multivitamin use.

Rumsey also points to those who avoid animal products as a group that could benefit: "Vegans and vegetarians should consider taking a supplement that contains vitamin B12, and potentially calcium, iron, and zinc," she says. According to the NIH, it's also generally recommended that women who want to become pregnant get micrograms of folic acid a day either through their diets or a supplement to lower the risk of neural tube defects in newborns. However, unless you're planning to become pregnant or are pregnant or have a particular nutrient deficiency, you probably don't need a multivitamin, Rumsey says.