Best Vitamin for Women
Nutrients which regulate the entire process of body-metabolism are known as vitamins. Some vitamins help you to get glowing skin and long hair, although some charge the battery of your body with a lot of energy and some are responsible for preventing excessive putting on weight. Vitamin A, B, C, D, E, and K would be the main types of vitamins. The body uses ‘fat soluble vitamins’ (A, D, E, and K) based on the requirement, as they are stored in the body. ‘Water soluble vitamins’ (various B vitamins and ascorbic acid) travel through the bloodstream and aren’t stored in the body. So they have to be refilled daily.
A well-balanced diet can fulfill body’s need for vitamins and minerals and can assure a healthy body. Vitamin deficiency can lead to various disorders as well as to serious diseases. Men, women, children, everyone requires all kinds of vitamins, so actually, all vitamins are ‘essential vitamins’ for ladies. No single vitamin can be referred to as the ‘best vitamin for women’ because all vitamins are equally required for maintaining our health. A woman’s body undergoes various changes throughout the onset of puberty, menstruation, pregnancy, childbirth, menopause etc. These changes make their health prone to certain illnesses. Moreover, as you ages, the type and volume of vitamins required by the body changes.
Most appropriate Vitamins for Women
Vitamin A: Vit a regulates body tissues and maintains healthy bones, keeping your skin, eye, bone and teeth good and healthy. Vitamin A is found in milk, egg yolk, carrots, leafy vegetables, oranges, lime and pineapple. Together with boosting the immune system, it protects the eyesight. The recommended consumption of vitamin A for women is about 5,000 IU (international units) each day, with at least 20% of this being beta-carotene. Beta-carotene exists in dark yellow, orange and red colored vegetables and fruit.
Vitamin B: Vitamin B is crucial in just about all activities of the body, because it supplies the required energy. Listed here are the types of vitamin B.
Vitamin B1: Vitamin B1 is called thiamine, which strengthens your defense mechanisms. With proper supply of B1, the mind and the nervous system can function more proficiently. It helps in the metabolism of food so the body receives the required energy for those activities.
Vitamin B2: Vitamin B2 is called riboflavin and it helps produce energy through chemical reactions. Insufficient riboflavin often makes women feel sluggish and tired.
Niacinamide: Vitamin B3 is known as niacin which controls high cholesterol levels and is also responsible for increasing woman’s energy.
Vitamin B5: Vitamin B5 is called pantothenic acid and it strengthens your body’s immune system.
Vitamin B6: Vitamin B6 is called pyridoxine and it protects the arteries. It regulates the hormonal levels and by working on woman’s brain chemicals, it enhances the immunity. Vitamin B6 can prevent cardiovascular disease in later life. Women must have 2 mg of vitamin B6 daily.
Vitamin B9: Vitamin B9 is called folic acid and it is responsible for the development of the red blood cells which keep up with the energy levels. Folic acid benefits for ladies are numerous and it is the best vitamin for ladies of childbearing years; because it prevents birth defects in earlier times of pregnancy. It prevents neural tube or spinal-cord birth defects in the first 4 weeks of pregnancy. It prevents anemia and boosts normal cell growth. Women need 400 mcg of folate per day. Pregnant women need 600 mcg each day while breastfeeding mothers need 500 mcg each day.
Vitamin B12: Vitamin B12 is known as cyanocobalamin also it helps absorb foods to create energy. B12 retains nerve function and memory and relieves depression. It might prevent heart diseases in later life. Women need 2.4 mg of Vitamin B12 each day.
Biotin: Biotin facilitates both fat and protein metabolic process and thus helps convert food into energy.
Ascorbic acid: Vitamin C is required for all types of cellular functions like tissue formation and upkeep of the cell membranes. Additionally, it converts food into energy. It’s present in citrus fruits and vegetables, like oranges, lime, tomatoes, onions, broccoli, peppers and cabbage.
Vitamin D: Vitamin D enhances the health of the bones and teeth. Milk, egg yolk, salmon along with other seafood are packed with vitamin D. In females, it prevents osteoporosis. Vitamin D is useful in reducing the chances of colon cancer and rheumatoid arthritis symptoms.
Vitamin E: Vitamin E plays a huge role in hair growth, tissue healing along with other metabolic processes. It protects the tissues from the eyes, skin and liver. It’s present in nearly all types of vegetables and fruit. It is a very important antioxidant for ladies. Women need 400-800 IU (international units) based on age. Vitamin E offers good reproductive health to ladies and promotes healthy skin, nails, and hair. It prevents cataracts, heart diseases and cancer too.
Vitamin k supplement: Vitamin K is essential for coagulation and/or clotting of blood. Milk products, soybean and green leafy vegetables are full of vitamin K. It is good for the bones and prevents heart diseases in females. Women need up to 90 mcg each day of Vitamin K.
Important Vitamins for various Age Groups
For Women in their 20s
For ladies in twenties, there is still 10% more growth to cope with. Vitamin D and calcium is needed to get the most out of your body later. Calcium (600 mg daily) builds bone mass resulting in strong bones. This can prevent osteoporosis later. Vitamin D (1000 IU daily) improves the absorption of calcium through the body. These are the years weaker to mood swings and depression, due to the changing hormones. Best Vitamin for women like omega-3 fatty acids capsules (1 to 2 g daily) containing omega-3 fatty acids can enhance the flow of brain chemicals like serotonin that really help fight your mood swings.
For ladies in their 30s
Women within their 30s may suffer from an iron deficiency leading to fatigue. Grape seed oil helps you to avoid signs of aging. Grape seed oil supplement (100-400 mg daily) is definitely an antioxidant protecting the elastin and collagin, healing the skin. Along with iron (27 mg daily) and grape seed oil, ascorbic acid, vitamin E and vitamin K help with keeping your skin smooth and supple. Zinc (15-30 mg daily), folate (400mcg/day), Vitamin B6 (50mg/day), B12 (50mcg/day), Vitamin C (1000mg/day) and e vitamin (15 mg daily), selenium (55-100 mcg/day) are the most useful vitamins for women who are getting excited about get pregnant. Folic acid prevents birth defects and it is present in dark green leafy vegetables like spinach and broccoli. Vitamin b complex is good for reproductive health. Ascorbic acid and E increase the likelihood of conceiving. Prenatal supplements and finest multivitamins for women are easily obtainable in market.
For Women in their 40s
Women within their 40s suffer from more stress because they try to juggle careers, families and increased quantity of responsibilities. They feel tired and run-down. Higher level of cortisol is seen in women in their 40s which results in weight gain and increases the chance of cancer. The body metabolism begins to slow down after the age of 40. Anti-aging vitamins for women like ascorbic acid (1000 mg daily) when coupled with chromium (25 mg daily) will keep the blood sugar stable and may control weight. Vitamins A, B6, C and E, bioflavonoids, inositol, lycopene and zinc would be the best vitamin and minerals beneficial for immune system support. You need to consult your physician, as he can prescribe some best vitamin to consider during your 40s.
For Women within their 50s
According to the U.S. Cancer of the breast Statistics, age is one of the most critical risk factor for cancer of the breast. Aging increases the chances of having cancer of the breast. Taking 500 mg green tea herb having EGCG (epigallocatechin gallate) daily, can lower the chance of breast cancer by 13-15%. With increased consumption of Arginine (1-3 mg daily), you can better hot flashes during menopause. Nutritional vitamin supplements for women help fight menopause and also the related disorders.
For Women within their 60s
Niacin (35 mg daily) will help you control the cholesterol level. Niacin helps in reducing harmful fat while enhancing the good cholesterol level. Should you maintain correct magnesium level (325 mg daily), your blood pressure will also be under control. Nutritional vitamin supplements are usually recommended at this age, to keep energy levels.