Vitamins, according to the US National Library of Medicine, "are a diverse group of organic nutrient substances required in trace amounts for normal metabolic function." Perhaps the most important thing that women need to know about vitamins is that they are contained in the food we eat. Women have their own requirements when it comes to vitamins, especially during certain stages: child-bearing years, during pregnancy, during breast feeding, and during menopause and post-menopause. Essentially, vitamins are beneficial throughout a woman's life and especially when transitioning from one stage to the next.
Vitamin C
Vitamin C, ascorbic acid, is one of the key vitamins for women--essential for immune functioning--and needs to be taken daily, as it is not stored in the body. Citrus fruit is especially rich in vitamin C. To meet the daily requirement, 400 mg of vitamin C is recommended; when women are stressed or suffering a cold or flu more vitamin C is necessary. Vitamin C is water soluble and should be taken after meals. Proponents of large doses of vitamin C, like Linus Pauling, who wrote "Vitamin C and the Common Cold," recommend taking 2,000 to 3,000 mgs; these proponents make the claim that because vitamin C is excreted in a matter of days, taking mega-doses is not harmful.
Vitamin B Complex
Like vitamin C, the B-complex vitamins are also water soluble and should be taken after meals. According to the Encyclopedia Britannica, the B vitamins "help turn carbohydrates into energy," and "they are needed for a healthy nervous system and muscle coordination." The complex includes: thiamine (B1); riboflavin (B2); niacin (B3); panthothenic acid (B5); pyridoxine (B6); folic acid (B9); and cyanocobalmin (B12). Biotin and choline are also classified in the B-complex group of vitamins. A varied diet will meet the daily requirement of most of the B vitamins, which are needed in small amounts. Or, a good multivitamin will supply what is recommended. The "complex" works together and should be taken as a group unless discussed with a health care practitioner who may recommend an increase of one of the B vitamins. However, folic acid, particularly important for pregnant women, should be taken as an extra supplement during pregnancy, but should be discussed first with a doctor. For women over 50, up to 400 mcg of B12, in addition to a daily supplement, is sometimes recommended because as women age the proper absorption of B12 is less efficient and it is needed to prevent anemia.
Vitamin D
Vitamin D--the "sunshine vitamin"--is actually a hormone, not a vitamin, because it is made in the body but comes from food and from the sun. Essential for the metabolism of calcium and phosphorus, it is necessary for growth because it is important for the normal development of bones and teeth. For the prevention and treatment of osteoporosis, rickets and hypocalcemia, vitamin D is vital. Vitamin D is undergoing continual investigation with regard to daily recommended dosage because new research reveals that a deficiency of vitamin D is thought to increase the risk of developing some cancers. The Linus Pauling Institute suggests 2,000 IUs of vitamin D. Oil-soluble vitamins, of which vitamin D is one, can be stored by the body in fatty issue and the liver.
Vitamin A
When it comes to vitamin A women need less than men, with recommendations of 2,300 IUs for women and even less for women over 50--too much is thought to adversely affect bone health. According to the Linus Pauling Institute, vitamin A is an "anti-infective vitamin, because it is required for normal functioning of the immune system" and is essential for the proper development and protection of our eyes.
Vitamin K
Vitamin K is essential for the proper functioning of blood clotting. There is enough in one cup of a green leafy vegetable such as broccoli to meet the recommended daily requirement. However, it is recommended that older women add green leafy vegetables to their diets in addition to a multi-vitamin, to help protect against the bone loss that occurs with aging. However, a good diet contains enough vitamin K for women under 50.
Vitamin E
Vitamin E helps protect adults from chronic disease chiefly because it is an anti-oxidant and destroys the free radicals that form during metabolism and from the exposure to environmental pollutants such as cigarette smoke. The scientists at the Linus Pauling Institute recommend that adults take 200 IUs of vitamin E with meals.
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