Ideally, nutritional needs should be met through a well-balanced, complete menu. The nutrition benefits of receiving nutrients through foods is not easily matched by vitamin pills, since whole foods also contain health-boosting substances like fiber or protective phytochemicals. However, in the case that you can't eat a wholesome, balanced diet or you have a health condition that causes a vitamin deficiency, vitamin supplementation can help keep you on track nutritionally. Before taking any dietary supplements, it's important to check with your doctor; toxicities are possible with certain vitamins and some can interfere with medications.
Folate
Folate, or vitamin B-9, is essential in the health of young women, especially those of child-bearing age. Folate helps prevent against birth defects such as spina bifida and anencephaly that occur in the nervous system of infants. The recommended daily intake is between 400 and 1,000 mcg through fruits, vegetables, whole grains, beans and breakfast cereals; a multivitamin containing folic acid can be added as extra insurance.
Vitamin B12
Another one of the B complex vitamins, B-12 helps with proper nervous system functioning as well as the creation of new proteins, important in growth, development and child birth. A deficiency in B-12 can cause anemia, confusion or poor memory. Girls 14 and older need 2.4 mcg of B-12 daily; this need can be met through adequate consumption of meats, poultry, eggs, dairy and fortified breakfast cereals. Young women who are strict vegetarians or vegan may have difficulty meeting daily B-12 needs, as may those with Crohn's or celiac disease or those who have had gastrointestinal surgery. In these cases, B-12 supplementation may be required to ensure daily needs are met.
(Mayo Clinic, see reference 4)
Vitamin D
Vitamin D, along with calcium, is important for good bone health. This is especially important for young women, helping to prevent osteoporosis and brittle bones as they age. Andrew Weil, M.D., director of integrative medicine at the University of Arizona in Tucson, recommends a daily vitamin D intake of 1,000 IU. According to Weil, most people don't get enough vitamin D from their diets alone and a vitamin supplement can help promote optimum health status.
Vitamin C
The antioxidant vitamin C is important in wound healing and to protect cells against the oxidation associated with heart disease and cancer. Fruits and vegetables are good sources of vitamin C and getting at least five daily servings can help meet the recommended daily intake for women of 75 mg per day. For young women who don't eat enough produce, a vitamin supplement can help meet daily vitamin C needs.
References
- MayoClinic.com; Dietary Supplements; Nutrition in a Pill?
- Office of Dietary Supplements: How Do I Know if I Need a Dietary Supplement?
- Harvard School of Public Health: Getting B Vitamins From Your Diet
- MayoClinic.com: Vitamin B12
- Today Health: Why Should I Take a Vitamin for my Health?
- Harvard School of Public Health: Vitamin C
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