The vitamin and mineral needs for women vary from that of a man. Women have the ability to reproduce, which increases her needs for certain vitamins. The beginning of menstruation begins the change into womanhood, which calls for additional vitamins and minerals. Then, during pregnancy and menopause, the body changes more, which also requires a change in nutritional needs. Women can benefit from taking a regular multivitamin because it helps ensure that you are getting all of the important vitamins your body relies on.
Gender Differences
Women of child bearing age need additional vitamins that may be hard to get through the diet. Folate is a key vitamin to the well-being of the fetus during pregnancy. A low intake of folate can result in neural tube defects, even if your folate levels are low before you become pregnant. Recommendations are for women of child bearing age to get at least 400 mcg of folate each day, even if there are no plans for becoming pregnant. Women also need to take in additional iron. Females between the ages of 19 and 50 need 18 mg of iron. This is compared to the 8 mg that men of the same age need, which is largely due to the loss of blood during menstruation in women. Iron can be difficult to get in the diet, especially if you are vegetarian since most sources are meat-based. Taking a multivitamin is the most effective way to be sure you are getting the iron you need.
Pregnancy
When women become pregnant, additional vitamins and minerals are needed. Any woman who is pregnant can benefit from a prenatal vitamin. The need for vitamins and minerals is critical during pregnancy to benefit the health of both mother and fetus. During pregnancy, the need for folate, calcium and iron increase; and while the best place to get your vitamins and minerals is your diet, a vitamin assures that you are getting what you need.
Aging Women
As a you age, you approach menopause. This changes both your ability to bear children as well as other aspects of your physiology. Estrogen production reduces after menopause causing certain physiological changes that call for additional vitamins and minerals. After menopause, your need for both calcium and vitamin D increases. Getting these essential nutrients helps protect the bone health of an aging woman. Without an adequate amount of calcium and vitamin D, you risk suffering from weak bones, or osteoporosis.
Choosing a Vitamin
Many vitamins are marketed to certain populations including women, pregnant women and post-menopausal women. It may benefit you to look for these specific vitamins. Next, check the labels. Try to avoid mega-doses of any vitamins. A multivitamin you are taking should be well-rounded and include 100 percent of the daily values of most of your vitamin and mineral needs. Finally, check for the notation marked "USP." This indicates that the United States Pharmacopeia has tested the vitamin for its contents and that it does indeed contain what it claims.
References
- Linus Pauling Institute: What to Look For in a Multivitamin Supplement; Jane Higdon, Ph.D.; November 2003
- KidsHealth.org: Folic Acid and Pregnancy; Steven Dowshen, M.D.; November 2008
- Office of Dietary Supplements: Dietary Suplements Fact Sheet: Iron
- American Pregnancy Association: Prenatal Vitamins; October 2008
- Mayo Clinic: Guide to a Healthy Pregnancy"; Roger W. Harms, M.D.; 2004
- National Osteoporosis Foundation: Calcium: What You Should Know
Member Comments