Women of childbearing age, including those over 30, need specific micronutrients to keep their bodies healthy. Food is the best source of these nutrients, but when you can't eat healthy or have certain medical conditions, taking a daily multivitamins may supply what you will not get from your diet.
Micronutrients for Women
Look for multivitamins with at least 400 mcg/day of folic acid, which helps make new red blood cells and prevents anemia. It also lowers the risk of birth defects in infants of women in childbearing ages. Women over 30 also need at least 18 mg/day of iron since the amount of this nutrient fluctuates during the menstrual cycle. You also need 1,000 mcg/day of calcium for healthier bones and teeth and to help lower the risk of osteoporosis, a disease that weakens the bones as you get older.
Supplements for Special Needs
Diseases of the liver, intestines or pancreas affect your absorption of food, so multivitamins may supplement some of the nutrients you will not get from food. You may also need multivitamins if you have certain conditions that limit your choice of food, such as having food allergies or intolerance, recent surgery or a vegan lifestyle. You may also need prenatal multivitamins if you are pregnant, trying to get pregnant or breastfeeding.
Choosing a Multivitamin Supplement
Choose a multivitamin supplement for women that supplies 100 percent of the daily value of most nutrients, including vitamins A, C, D, E, K and B complex, as well as iron, folic acid, manganese, molybdenum, chromium, copper, iodine and zinc. However, you will not find supplements which contain 100 percent DV for calcium because the pill will be too large to swallow. Instead, get your daily requirement from foods, and add a calcium supplement if necessary.
Foods and Nutrients
Unless they have special needs, women over 30 should be able to get the needed nutrients from a healthy and balanced diet. Food provides many other substances that keep your body healthy, including dietary fiber, phytochemicals and antioxidants. If you are concerned about getting inadequate nutrients from your diet, talk to your doctor or dietician to develop a wholesome approach to nutrient intake.
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