Which Ladies Should Take Multivitamins?
There’s no need for an additional vitamin intake unless prescribed by a medical professional. But for women, there are many exceptions. Excluding pregnant and older women, listed down are various types of ladies who should supplement with multivitamins.
Without calories to fuel body system and vitamins to promote wellness, anorexic women are in no wise healthy. They are vulnerable or would have malfunctions, permanent damages in their organs, mood swings, and other disorders. They’ll waste away and end up lowering their life span.
Prevention from anorexia can be applied together with multivitamins. For instance, vitamin supplementation may boost their appetite. It takes time, though. The appetite of anorexic women can’t be quickly revived. Anyone with a poor diet tends to supplement with vitamins, so much more anorexic people.
Maintaining a high level of water-soluble vitamins may offer prevention. Also, other vitamin deficiencies such as scurvy (a sign of vitamin C deficiency) and leg cramps (a sign of low calcium) can be prevented with proper multi supplementation. While it can’t fully release anorexic people from health risks, multivitamins supplementation is better than nothing.
Women in their Monthly Period
For most women, abdominal pains and premenstrual syndromes may not be eradicated even with the help of scientific or fad medicine. Nevertheless, it’s worth mentioning that vitamin supplementation and proper diet may alleviate these symptoms of PMS.
Listed down are a few vitamins you should have during the menstrual period.
One of the many ways to lower menstrual pain and reduce inflammation is to take omega-3 fatty acids. One study concluded that their subjects who were females felt less pain and felt better after taking fish oil, compared to those who took placebos.
For women who are taking blood thinning medication, consult a doctor first before taking fish oils.
Calcium citrate also eases dysmenorrhea. By maintaining muscle tone, women’s menstrual pain will also be lessened. Further, one study also showed that calcium lowers the risks of PMS. These syndromes include fatigue, anxiety, moodiness, depression, and fluid retention.
As it plays a vital role in calcium absorption, vitamin D is also associated with lowering inflammation during menstruation. What’s more, one research conducted in 2005 reported an adequate intake of vitamin D and calcium reduces the rates of developing PMS. If you’re under medications, don’t forget to ask your physician to ensure this vitamin wouldn’t interfere.
Another micronutrient that can reduce menstrual pain is vitamin E. One study observed women who took 500 IU of vitamin E before and after their period. The results showed that the subjects felt less pain than those who took placebos.
If not taken properly, vitamin D may also lead to bleeding like fish oil supplementation. Apart from those who are having antiplatelets maintenance, women who have diabetes, heart disease, or cancer in the neck or head should also avoid gaining a high level of vitamin E. Hence, don’t consume vitamin E without your doctor’s prescription.
Several studies have revealed that magnesium may relieve PMS such as emotional and physical stress, and relieve menstrual headaches. A combination of magnesium-B6 is linked to prevent cravings and ease other physical disorders such as bloating, breast tenderness, back pain, fluid retention, and nausea during women’s monthly period.
Be careful not to exceed the daily recommended intake of magnesium, though. Hypermagnesemia or too much magnesium leads to low blood pressure and diarrhea. It may also put women who have digestive and heart problems at risk. Like the others, magnesium supplementation also interferes with other medications, so ask your doctor before intaking it.
Iron is one of the essential minerals that work in the production of hemoglobin, a compound that transports oxygen in our blood. Considering this, women are more susceptible to iron deficiency due to monthly blood loss during their menstruation period.
Females who have regular menstruation flow tend to lose one mg of iron daily every bleeding. Women who suffer from heavy menstrual flow should even be more cautious of having low levels of iron. A 2014 study showed how iron supplements or multis with iron could treat women who are suffering from menorrhagia or abnormal, heavy menstrual flow.
The average iron level of adult women should be anywhere between 35-45%, which may still vary depending on one’s age. Below these numbers, it’s recommended to take iron from best multivitamin supplements and natural sources; otherwise, it will cause anemia.
Endurance female athletes undergo intense training most of the time. As a result, they usually end up lacking essential minerals. Things get worse when they eliminate natural food sources and prefer eating highly processed meals.
As an athlete, minerals like iron, zinc, magnesium, and calcium, as well as other vitamins like vitamin D and B-vitamins should be monitored. Additionally, studies have shown that physically active women who take the best multivitamin supplements together with fortified sources appear to have more energy, more conditioned physique, and better status.
Vegan or Vegetarian Women
As we all know, the idea of having a vegan or vegetarian diet means having no fish, meat, or fowl flesh in any meal. Despite this abstinence, many research suggests that having this diet can lead to many advantages in one’s health, such as reducing the risks of cancer, diabetes, and heart diseases.
While most people claim that having a plant-based diet can meet our daily nutrient needs, there is a big population of micronutrient vegan or vegetarian. One reason for this is that they avoid animal products, which are the common sources of many nutrients. Consequently, most of them would reply to the best multivitamin supplements.
Here are the common vitamins that you have to supplement with while in a meat-free diet:
- Vitamin B12
- Vitamin D
- Omega-3 fatty acids
In general, well-planned meatless meals can still satisfy each of our nutrition needs. Needless to say, as we’ve mentioned earlier, for those who can’t fulfill their dietary recommendations, they tend to get into supplements.