Hey Ladies, Here’s The Truth About Multivitamins
There are currently about 450 people on my Facebook friends list trying to sell me something that “is going to change your health and life forever!!” The problem is, they’re all selling something different, and yet they’re all making the same claim. Now I’m not saying these supplements couldn’t work, I’m sure a lot of people have seen benefits from the items they’re selling. But after scrolling through all the memes and posts and claims for many products that are meant to help keep me healthy, it made me wonder,what kind of vitamins or supplements DOES a woman really need?
After some research, I found that the options below seemed to be the tried and true, medically tested, and educationally agreed upon supplements that truly do help a woman’s body to be as healthy as possible. Read on to see if you’re getting what you need!
Vitamins you need but can usually get through your diet:
Vitamin A: Helps with vision, boosts immune system, and may slow skin aging
Find me in: Carrots, apricots, and cantaloupe
B Vitamins: maintains metabolism, muscle tone, and a sharp mind
Find me in: fish, broccoli, asparagus, beans, and whole grain bread
Vitamin C: boosts immune system, helps prevent heart health, makes you more alert, can heal wounds faster and fend off wrinkles!
Find me in: citrus fruits or colorful vegetables
Iron: getting enough iron helps with heavy periods and strengthens a weakened immune system
Find me in: Red meats, nuts, and leafy vegetables
Fiber: helps with constipation and regulating bowel movements
Find me in: Raspberries, avocados, bran flakes, and whole-wheat pasta
Vitamins you may need to supplement:
Vitamin D: Some studies show it reduces your risk of breast cancer and it also helps with muscle function
Suggested Dosage: 600IU daily
Calcium: Builds strong bones (duh) but also helps with a lot of other functions like transmitting nerve signals
Suggested Dosage: 1000mg per day for women ages 19-50
Probiotics: Not a vitamin, it’s actually “good bacteria” which has been shown to help with gastrointestinal problems and digestion. Check here for a breakdown of which probiotic to take and how to find a good one!
Suggested Dosage: One capsule daily, containing 1-10 billion CFUs (colony-forming units)
Omega-3s: Most of our diets lack these unsaturated fatty acids which are best known for their brain, eye and heart-health benefits
Suggested Dosage: 1000mg
If you’d rather just take a multi-vitamin:
Most nutritionists suggest taking individual supplements rather than a multi-vitamin because vitamins are not a “one-size fits all” situation. But if you’re busy and on the go, then a multi-vitamin may be right for you. Just remember that you may not see as many benefits as you would from taking the specific vitamins that would balance your specific needs and lifestyle.
Things to Consider when deciding which supplements to take:
Diet matters most! Depending on your diet, you may get enough of a vitamin or nutrient naturally. Check to see if you’re getting enough from food before adding an extra pill to your daily routine!
If you’re a vegetarian… you should really consider a vitamin B12 and iron supplement since both are mostly found in meat.
Expensive or cheap vitamins? Experts say price doesn’t matter, but the label DOES. Check the labels and compare to make sure the supplement has more actual ingredients and not just fillers.
Avoid “megadoses.” The Mayo Clinic suggests choosing a vitamin supplement that provides 100% of the Daily Value, you don’t need more than that and the excess can sometimes cause negative effects.
Vitamins CAN expire. Check the expiration date on the bottle before buying a supplement (especially if it’s on sale or clearance, it may be close to expiring!)
Check with your doc! If you’re unsure if you need any supplements or which to take, check with your doctor. They can give you a specific list of what you need based on your lifestyle and diet.