Vitamins provide the body with energy for growth, healing and other vital functions. Unfortunately, the typical American diet is deficient in many essential nutrients. Even with a healthy diet, it can be difficult to meet the daily requirement for all vitamins and minerals. When taken as part of a healthy lifestyle, vitamins and supplements can help fill in nutritional gaps to promote optimal energy levels in women.
Daily Multivitamin
Because vitamins and minerals work together to perform their functions, a daily multivitamin is a reliable way to help women meet their daily nutritional needs. Before purchasing a multivitamin, check the label to see that it contains a broad range of vitamins and minerals. Choosing formulations made for women in your age range, such as pre-teens or women over 50, may improve efficacy.
B-Complex Vitamins
The B-complex vitamins play a direct role in energy production. They occur naturally in foods like turkey, tuna and brewer's yeast and are frequently added to energy drinks for their nutritional benefits. According to the American Cancer Society, B vitamins promote the activity of enzymes that convert food into energy. Thiamine, riboflavin and niacin are needed for cellular energy production, while B-12 helps produce red blood cells that carry oxygen throughout the body.
Iron
The mineral iron is required for oxygen transport and red blood cell formation, both of which affect energy production. Left untreated, iron deficiency can lead to anemia, a blood disorder characterized by fatigue and weakness. According to the World Health Organization, iron deficiency is the most common nutritional condition in the world, with up to 80 percent of the population being affected to some degree. Women of childbearing age are at an increased risk due to monthly loss of iron during menstruation. The Office of Dietary Supplements states that women ages 19 to 50 need 18 mg of iron per day, while pregnant women often require as much as 27 mg. Despite its nutritional benefits, iron can be toxic when taken in excess. To prevent complications, avoid taking iron supplements unless diagnosed with an iron deficiency.
Safety Considerations
Dietary supplements are not closely monitored by the Food and Drug Administration and may contain impurities or other unknown ingredients. To help ensure quality, choose brands bearing the U.S. Pharmacopeia seal of approval. Follow dosing directions carefully, and ask your doctor before taking a new supplement if you suffer from a chronic health condition like heart disease or diabetes.
Member Comments