Obtaining the recommended daily requirements for vitamins and minerals can sometimes be difficult by consuming foods alone. Because of this, supplementing with a multivitamin may be prudent for many adults. With several types of multivitamins available on the market today, choosing the right one can be confusing. As with any new supplement of medication, it is important to check with a medical provider prior to starting it to ensure that it is the right fit for you and will not interact with any other medications.
Folic Acid
Premenopausal women in their 30s, particularly if they may possibly become pregnant, should look for a multivitamin that contains folic acid, the synthetic form of naturally occurring folate. Folic acid is significant in the prevention of possible birth defects. An intake of at least 400 mcg of folate is recommended each day for nonpregnant women in their 30s.
Iron
With the exception of during pregnancy, iron needs are the highest for women during early adulthood. This is in part related to the need to replace iron loss during menstruation. Women should look for a multivitamin that contains iron. Although iron is readily available in foods such as red meat, women who eat a low-iron diet, such as vegetarians, should choose a multivitamin with an iron content of about 8 mg.
Calcium and Vitamin D
Although calcium and vitamin D needs increase significantly in menopausal women, females in their 30s can take preventive measures against the development of bone loss and osteoporosis by choosing a multivitamin that contains calcium and vitamin D. Calcium is best absorbed in the presence of vitamin C, so taking a multivitamin with a glass of orange juice may help improve the amount of calcium retained. Vitamin D may also support breast health.
Women's Multivitamins
Several multivitamins available are marketed specifically toward women. In general, these multivitamins are acceptable choices and contain higher levels of calcium, vitamin D and folic acid. Other multivitamins claim to support a “healthy weight” by increasing your metabolism. These products may do so by adding guarana powder or caffeine. Some products may not been evaluated by the Food and Drug Administration and should be consumed with caution. As always, multivitamins should be used as a supplement to a well-balanced diet. With a proper nutritional intake, most standard multivitamins are appropriate for healthy women in their 30s.
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