Women of all ages have particular nutrition recommendations. Science, however, is divided over whether you as a woman of child-bearing age need to take a multivitamin supplement. The argument is if you eat a healthy diet, it should supply all the nutrients you need. With a fast-paced, hectic lifestyle, however, a multivitamin could fill in the gaps when your diet falls short. The American Congress of Obstetricians and Gynecologists says you should begin taking a prenatal vitamin once you decide to conceive. In addition, the Dietary Guidelines for Americans 2010 and the World Health Organization agree that most women capable of having a child should supplement with folic acid for its benefits to a developing baby.
Nutrient Needs for Women
For healthy women of child-bearing ages, most of your vitamin and mineral needs are mostly equal to or less than the recommendations for men. The exception is iron, which is needed by menstruating and pregnant women. In addition, pregnancy in general and breast-feeding dramatically increase your vitamin recommendations. In most cases your needs exceed those of the general public. For example, pregnant and nursing mothers need more vitamin A, C, E, thiamine, riboflavin, niacin, B-6, folic acid, B-12, pantothenic acid, biotin, choline, chromium, copper, iodine, iron, magnesium, selenium and zinc. When considering a multivitamin, it's important to find one that has the right amount of individual nutrient for your status.
Choose a Multivitamin
If you decide a multivitamin is for you, Dr. Michael Roizen of the Cleveland Clinic recommends that "all younger women" should take a prenatal vitamin. Part of the reasoning is that more than 50 percent of all pregnancies are unplanned. To get the maximum benefit of prenatal nutrition, MayoClinic.com advises that you should start taking prenatal vitamins at least three months before conceiving. In addition, prenatal vitamins contain the extra iron, folic acid and omega-3 fatty acids your baby will need, Roizen says. The American Heart Association doesn't recommend prenatal vitamins, but advises that you take a multivitamin with at least 400 micrograms of folic acid. This nutrient is recommended for women of child-bearing age because it protects against birth defects affecting your baby's brain and spine.
Get Enough
The Institute of Medicine issues vitamin guidelines for most healthy individuals and offers an interactive online system that determines your nutrient recommendations. When choosing a multivitamin, you should ensure that it contains at least the recommended daily amounts of various nutrients you need. Women as a group need more calcium, magnesium, and vitamin D. Roizen says women also tend to be iron-deficient. Taking too much iron, however, can make you sick and be life-threatening if overdose occurs. It's best to choose a multivitamin with iron based on the counsel of your health care provider.
How to Take Your Multivitamin
If you choose a multivitamin, Roizen recommends breaking it in half and taking one half in the morning with breakfast and the other half in the evening with dinner. Splitting your vitamin and taking it with food, he says, helps with absorption. In addition, you will lose some of the water-soluble vitamins, like B and C, through urinating throughout the day. Finally, Roizen cautions against being overzealous by taking more than one multivitamin a day because in addition to iron toxicity, taking too much vitamin A can negatively affect your bone health.
References
- Council for Responsible Nutrition; Women of Child-Bearing Age Urged By American Heart Association to Take A Multivitamin with Folic Acid: ; June 5, 2007
- Harvard Medical School: Multivitamins: Should You Buy This Insurance?
- "Be Well eNews"; Multivitamins: Your Insurance Policy for an Imperfect Diet; September 2009
- Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements
- World Health Organization: Nutritional Needs During Adolescence
- American Congress of Obstetricians and Gynecologists: Nutrition during Pregnancy
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