what vitamins should a young woman take?

Our bodies require specific quantities of vitamins to perform even the most basic functions. While a well-balanced diet generally provides most essential nutrients, there are instances when the foods we consume fall short in meeting our body’s needs.

According to Sarah Thomsen Ferreira, RD, manager of clinical nutrition at Cleveland Clinic’s Center for Functional Medicine, the primary aim for a dietitian is to create an eating plan that does not necessitate essential supplementation, as it is considered the optimal approach. However, when there is an increased need that cannot be fulfilled through regular diet, supplements become a valuable option.

Due to the lack of regulation by the U.S. Food and Drug Administration (FDA) for supplements, Thomsen Ferreira emphasizes the importance of choosing supplements that have undergone third-party testing and are USP or NSF verified. This verification ensures that the supplements contain the specified ingredients as indicated on the bottle.

Thomsen Ferreira advises women to customize their supplement intake to avoid potential harm from excessive consumption. She recommends fine-tuning the supplement regimen so that the amounts taken complement the diet, preventing the ingestion of excessive quantities that the body cannot effectively utilize.

Given that different bodies have varied nutritional requirements, Thomsen Ferreira suggests that women should be particularly mindful of specific nutrients. Here are seven nutrients that women may find crucial to pay attention to.

Calcium: The Bone Builder

Calcium, a crucial mineral, is abundantly present in dairy products, fortified foods like orange juice, and nut milks. Approximately 1 to 2 percent of a female’s body weight is composed of calcium. This mineral is particularly associated with bone health, a concern that arises earlier in females due to lower bone density compared to males, as indicated by research. Older women, undergoing hormonal shifts during menopause, face an increased risk of osteoporosis, making them four times more susceptible than men, as reported by Johns Hopkins Medicine and the U.K. National Health Services (NHS).

The significance of calcium lies in its role in bone and teeth structure, contributing to about the majority of the body’s calcium content, according to the National Institutes of Health (NIH). Additionally, calcium regulates heartbeats, muscle contractions, blood clotting, and normal cell function.

Who needs it?

1. Teenage Females: Calcium is crucial during teenage years, as up to 90 percent of adult bone mass is attained by age 18, with peak bone mass occurring in the late twenties.
2. Menopausal and Postmenopausal Individuals: As estrogen production decreases during menopause, bone loss accelerates, necessitating calcium intake.

Recommended Intake: While obtaining calcium from food is optimal, supplementation may be beneficial, especially for those aged 51 or older. The NIH suggests a daily intake of around 500 to 600 milligrams (mg). Consulting with a doctor and nutritionist is advised to determine an appropriate dosage.

Calcium Citrate Consideration: For individuals with low stomach acid, especially common as women age or when taking acid-reducing medications, calcium citrate may be a preferable supplement, according to MedlinePlus.

Vitamin D: Bone, Mood, and Immune System Enabler

Vitamin D, a fat-soluble vitamin, is naturally synthesized by our bodies upon exposure to sunlight and is also present in vitamin D-fortified foods like milk.

Importance of Vitamin D: Primarily, vitamin D facilitates the absorption of calcium, an essential element for our bodies, according to Thomsen Ferreira. It plays a vital role in enabling the immune system to combat viruses and bacteria, as highlighted by the Centers for Disease Control and Prevention (CDC). Some studies have suggested a potential link between vitamin D deficiency and depression. However, a comprehensive review of nearly 150 studies published in January 2020 in the Indian Journal of Psychiatry acknowledges the relationship but emphasizes the need for more research to understand the connection fully.

Who Needs It: Vitamin D is crucial for all women, especially:

1. Those with Limited Dairy Consumption: Individuals who do not regularly consume milk or dairy foods fortified with vitamin D.
2. Limited Sun Exposure: Those who have minimal direct exposure to sunlight.
3. Age Over 50: As the body becomes less efficient at processing vitamin D with age.
4. Conditions Affecting Fat Absorption: Individuals with diseases like Crohn’s disease or ulcerative colitis, which limit fat absorption.
5. Pregnant and Breastfeeding Individuals: Essential for the health of both the mother and the developing child.

Recommended Intake: Vitamin D is available in two forms, D2 (ergocalciferol) and D3 (cholecalciferol). For those with low vitamin D levels or under a doctor’s recommendation, supplementation may be necessary. This can be in the form of a prescription dose or a vitamin D supplement containing calcium. Alternatively, a multivitamin supplement that includes both vitamin D and calcium can be considered.

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Fish Oil: The Heart Protector

Fish, including varieties like mackerel, lake trout, herring, sardines, albacore tuna, and salmon, serve as a rich source of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These omega-3 fatty acids, EPA and DHA, are essential components that our bodies cannot synthesize. They play a crucial role in the composition of cell membranes and serve as the building blocks for hormones regulating various physiological processes, such as blood clotting, artery wall contraction and relaxation, and inflammation, as outlined by the Harvard T.H. Chan School of Public Health.

Importance of Fish Oil: Omega-3s derived from fish oil are vital for heart and blood vessel health, contributing to a reduction in circulating triglycerides and lowering the risk of heart disease, according to the Harvard T.H. Chan School of Public Health. Given that heart disease is the leading cause of death among women in the United States, omega-3s become particularly significant. Moreover, there is evidence supporting their role in promoting healthy joints, reducing inflammation, and potentially improving cognitive function, including memory.

Research published in May 2021 in The American Journal of Clinical Nutrition indicates that individuals with managed coronary artery disease, who took EPA and DHA supplements for approximately 2.5 years, exhibited significantly better cognitive function, including memory, compared to a control group receiving a placebo.

Who Needs It: Omega-3s from fish oil are essential for all women, especially:

1. Limited Fish Consumption: Those who do not regularly consume fish several times a week.
2. Increased Heart Disease Risk: Particularly individuals at an elevated risk of heart disease, especially those with high triglyceride levels in the blood.
3. Pregnant and Breastfeeding Individuals: Crucial for both maternal and fetal health.
4. Joint Tenderness or Rheumatoid Arthritis: Individuals experiencing joint tenderness or rheumatoid arthritis, as mentioned by Thomsen Ferreira.

Recommended Intake: While specific recommendations for all omega-3 fatty acids are not established, the National Institutes of Health (NIH) suggests that most adult females should aim for 1.1 grams of ALA (a precursor for EPA and DHA). However, individuals with elevated triglyceride levels may benefit from higher amounts, and it is advisable to consult a healthcare provider.

Pregnant women are recommended to consume 8 to 12 ounces per week of low-mercury fish, such as salmon, according to the NIH. Discussing with a healthcare professional is crucial to determine the appropriate dosage and form of omega-3 supplementation based on individual health conditions and needs.

Folate: The Cell Generator

Folate, a water-soluble B vitamin known as B9, is naturally present in certain foods and can also be obtained through supplements. Leafy greens, particularly spinach, along with beef liver, black-eyed peas, white rice, and Brussels sprouts, are significant sources of folate, as highlighted by the National Institutes of Health (NIH).

Importance of Folate: Cells rely on folate to synthesize DNA, a fundamental process for proper cell function, as outlined by the NIH. Folate is essential for the creation of new cells and tissues, including skin and hair, and plays a key role in the metabolism of amino acids.

During pregnancy, especially in the early weeks when pregnancy may go unnoticed, folate becomes crucial in preventing neural tube abnormalities in the fetus, such as spina bifida—a neural tube defect affecting the spine. Sarah Thomsen Ferreira emphasizes the uniqueness of the prenatal period in meeting the specific needs of women.

Who Needs It: While obtaining nutrients from food is ideal, Thomsen Ferreira suggests considering supplements if one believes they are not getting enough from their diet. Pregnant individuals are particularly encouraged to take a prenatal supplement containing folate.

Recommended Intake: The NIH recommends the following daily intake of folate:

1. Healthy, Nonpregnant Individuals: 400 mcg dietary folate equivalents (DFE).
2. Pregnant Individuals: 600 mcg DFE.
3. Breastfeeding Individuals: 500 mcg DFE.

For those unsure about their folate intake or considering supplements, consulting with a healthcare provider is advisable to determine the appropriate dosage based on individual needs and circumstances.

Lutein: The Eye Protector

Lutein, belonging to the fat-soluble carotenoid class of nutrients, is a pigment present in dark green vegetables, orange and yellow fruits, and egg yolks, providing them with vibrant colors. According to Thomsen Ferreira, lutein supplements often include zeaxanthin, a carotenoid naturally occurring in the same foods as lutein, enhancing its bioavailability.

Importance of Lutein: Lutein functions as an antioxidant, particularly concentrating in the eyes, where it plays a crucial role in protecting against free radicals. These molecules can cause damage to DNA, lipids, and proteins, potentially leading to age-related macular degeneration (ARMD), a primary cause of blindness in older adults. Lutein is also present in the skin, offering potential protection against the damaging effects of the sun’s light. A study published in the Journal of Functional Foods in December 2020 suggested that lutein could contribute to skin defense against damage from ultraviolet radiation (UVR), though it was emphasized that it is not a substitute for sunscreen.

Who Needs It: While lutein is beneficial for everyone, women with a family history of age-related macular degeneration are particularly encouraged to consider its supplementation.

Recommended Intake: There are no standardized amounts for the ideal dosage of lutein. Thomsen Ferreira recommends taking lutein supplements with food for more efficient absorption. Consulting with a healthcare provider is advisable to determine the appropriate dosage and form of lutein supplementation based on individual health needs and conditions.

Conclusion

prioritizing essential nutrients plays a pivotal role in maintaining women’s overall health and well-being. Calcium, vital for bone health, underscores the importance of a balanced diet, with an emphasis on food sources. Vitamin D, obtained from sunlight and fortified foods, is crucial for calcium absorption, immune function, and potential mental well-being. Omega-3 fatty acids from fish oil contribute significantly to heart health, joint support, and cognitive function. Folate, found in various foods, is especially critical during pregnancy to prevent neural tube defects. Lutein, a carotenoid, offers protection to the eyes and skin against oxidative damage.

While food sources are preferable, supplements may be considered when nutritional needs are challenging to meet through diet alone. It’s essential to tailor supplementation to individual requirements and consult healthcare professionals for personalized advice. By embracing a holistic approach that includes a nutrient-rich diet, appropriate supplementation, and regular medical guidance, women can nurture their bodies, promote longevity, and enhance their overall quality of life.

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