Vitamins and minerals are essential for our body and we can have them in the form of our regular diet. However, sometimes our daily diet alone doesn’t provide the proper amounts of nutrients required for the proper functioning of the body. This is the time when we need to consume dietary supplements to cope up the nutrient deficiency.
A woman’s body requires different types of and amounts of vitamins and minerals as compared to a man. There are a number of brands which offers top quality multivitamin tablets or capsules for women. Some of the top brands which offer multivitamin for women include Purayati, GNC, HealthKart, MuscleBlaze, INLIFE and more. These supplements are formulated according to the need of women of every age. The multivitamin supplements are usually in the form of pills, capsules or tablets and are formulated using a variety of essential vitamins and minerals, that are essential for a woman to stay healthy and fit.
Here is a list of various vitamins and minerals that are required for women:
- Vitamin B9 or Folic acid
A woman who is trying to conceive or is already pregnant needs about 400–800 mcg of folic acid daily. There are a lot of multivitamin capsules which contains folic acid along with other vital nutrients that are essential for pregnancy. These supplements help in the formation of new blood cells, prevent neural tube defects in newborn babies, prevents premature childbirth and also helps in maintaining the weight of the child, while in the womb.
Food sources: Dark green leafy vegetables, whole grains, beans, oranges, nuts, chicken, and some cereals.
- Vitamin B12
Vitamin B12 is very important for the development of the foetus. Women who are vegetarian or are above 50 needs to consume this vitamin in the form of supplements, which gets absorbed by the body easily. The vitamin B12 is also essential for the production of red blood cells as well as nerve cells.
Food sources: Low-fat milk, eggs and other poultry food items, sardines, blue cheese, some cereals and fortified soy beverages.
- Vitamin D
Vitamin D along with calcium is great for building strong bones and boosting your immunity. Vitamin D consumption also helps in reducing inflammation. If you are someone who does not get vitamin D from sunlight, then supplements are the best alternative for you.
Food sources: Low-fat milk, fortified soy beverages, orange juices, some cereals and yoghurt.
Women of all ages require a good amount of iron, for example, women, from age 19 to 50 requires at least 18 mg, women during her pregnancy requires about 27 mg of iron and above the age of 50 requires around 8mg of iron. Iron supplements or foods rich in iron helps in creating new red blood cells that help in carrying oxygen into your body. It also helps in the production of certain hormones and helps in the formation of connective tissues. Iron helps in coping up with the blood losses during menstruation and is essential for pregnant women.
Food sources: Dark chocolates, spinach, lean red meats, oysters, chicken, seafood, certain cereals, beans, and tofu.
Conclusion: These are just a few vitamins and minerals that are needed by a woman. Some other vitamins and minerals also include vitamin C, biotin, choline, vitamin K, vitamin A, calcium, various other families of vitamin B and more. Make sure to consult a doctor before taking any supplements on your own, especially if you are pregnant, lactating or under medication.