Recommended Vitamin Supplements For Women

Women, especially those who diet or who have begun menstruation, may not be getting enough vitamins from their daily food intake. Vitamin supplements are one way to complement the nutrients derived from food but should never replace healthy eating. It is possible to become ill from an overdose of vitamins--only ever take the recommended daily dose as stated on the supplement's packaging.

Folic Acid

Women who are planning a pregnancy or those who are already pregnant should increase their intake of folic acid. Folic acid, also known as folate, is one of the B vitamins. The FDA recommends that folic acid should be taken by any woman planning a pregnancy, as it helps to prevent birth defects such as spina bifida, a condition where the spinal cord is exposed, and anencephaly, a condition which prevents some or all of an infant's brain from developing in the womb. The recommended daily allowance, or RDA, for pregnant women is 600mcg a day, dropping to 500mcg during lactation--note these figures are micrograms, not milligrams.

Iron

During menstruation, iron is lost, which may lead to iron deficiency known as anemia. The National Institutes of Health's Office of Dietary Supplements states that women of a menstruating age who are premenopausal and teenage girls are amongst the most at risk groups for iron deficiency. The RDA for women between ages 19 and 50 is 18 mg of iron a day, increasing to 27mg when pregnant and 9mg when lactating. After age 50, a woman may drop her intake to 8mg a day.

Calcium

Injury from osteoporosis, commonly known as brittle bones, is higher for women than for men. According to the National Health Information Center, past the age of 50, one in four men will break a bone from osteoporosis, while one in two women will. Taking a calcium supplement may help to prevent osteoporosis occurring. The RDA of calcium for all women over 18 years of age is 1,000mg.

Vitamin D

Vitamin D enables the body to absorb calcium. Vitamin D is usually produced by sunlight, but where the weather is poor, it is advisable to take a supplement to also prevent the development of osteoporosis. The RDA for calcium is 5mcg. Women between ages 51 and 70 should increase this to 10mcg; from 71 years onward, increase to 15mcg.

B6 Vitamins

Women who take oral contraceptives will often need to increase their intake of vitamin B6. Oral contraceptives cause the body to use up B vitamins quicker. Take B vitamins with food to encourage absorption and prevent nausea. Vitamin B6 is essential for a healthy nervous system and in the production of serotonin, a neurotransmitter that regulates sleep, mood and depression. The RDA for women is 1.5mg a day, rising to 1.9mg and 2mg during pregnancy and lactation, respectively.