Let’s be real; men have it far easier than women.
Sometimes, even nature can’t help – and if you don’t take care of yourself the way you should, you are at risk of falling into the vitamin deficiency trap..
As established by the Centers for Disease Control Prevention (CDC), women are far likelier to become vitamin deficient. Many women smartly plan their meals in such a way as to compensate for vitamins they must take, but even they, at some point in life, require multivitamins.
With a lot going on, you may not be cautious about your diet, which can make you easy prey to vitamin deficiency.
Why Women Require Multivitamins
Women are different from men in many ways. Their metabolic rates are different, and they are at more risk of developing vitamin deficiency for a number of reasons. Multivitamins are also an option if a woman can’t incorporate the given vitamins in her diet, which are safe for intake as the mayo clinic authenticates the claim.
1. Vitamin A
Your body needs vitamin A for healthy skin, vision, and skeletal tissues. Growing girls especially needthis vitamin to avoid any potential disease when they grow older. The beef liver contains the highest percentage of vitamin A, i.e., 713% DV per 100-gram serving. It is also readily available in tuna, salmon, lamb, liver, and butter.
2. Vitamin B1 (thiamine)
Thiamin aids in weight loss as it produces energy by metabolizing fats. This is especially beneficial for when you are wanting to lose weight but don’t want to decrease the amount of nutritional content from your diet. The highest percentage of vitamin B1 is in breakfast cereals, which is about 100% DV per serving. You can also find this vitamin in egg noodles, rice, pork chop, and black beans.
3. Vitamin B2 (riboflavin)
Riboflavin acts as a guard against free radicals, and therefore protecting the cells. They are an antioxidant, which prevents numerous types of cancers and heart diseases. Vitamin B2 is largely present in oats, cereals, yoghurt, and milk.
4. Vitamin B3 (niacin)
Niacin is excellent for preventing heart diseases and maintaining blood pressure. Other than that, it improves brain function, treats arthritis, and lowers cholesterol. However, unlike other vitamins, its heavy dosage can lead to serious consequences. Niacin is commonly found in beef liver, chicken breast, and turkey breast.
5. Vitamin B5 (pantothenic acid)
Vitamin B5 is especially of great benefit during a women’s menstrual period. They promote hormone production and boosting of the immune system while producing energy. Breakfast cereals contain the highest amount of 5 mg of vitamin B5 per serving while the amount of pantothenic acid in shitake mushroom and sunflower seed is 2.6 and 2.4 milligrams, respectively.
6. Vitamin B6 (pyridoxine)
Vitamin B6 does wonders for women’s health. A few of which may include a reduction in mood swings and depression prevents Alzheimer’s disease, prevents and treats anemia, reduces PMS symptoms, and helps nausea during pregnancy. According to National Health Services (NHS), the highest amount of vitamin B6 is in pork, poultry, fish, and eggs.
7. Vitamin B12 (cobalamin)
Vitamin B12 is widely popular for reducing the risks of developing anemia. But along with that, it helps in the optimal performance of the nervous system and makes cells healthy. They help make DNA, which is the genetic material found in all cells. Cobalamin has the highest amount of 1.4 micrograms per serving of beef, while the amount of vitamin B12 in milk and yogurt is 1.2 and 1.1 micrograms, respectively.
8. Vitamin K
Vitamin K is essential to help the blood clot and prevent excessive bleeding. It is great for keeping you the heart and bones healthy. According to Medline Plus, the food sources of vitamin K include green leafy vegetables, fish, eggs, and cereals.
9. Vitamin C
For women who are pregnant or are breastfeeding, it is essential for them to take proper intake of vitamin C. your body needs it for growth, development, and repairing of cells. It is also involved in a lot of other body functions, such as absorption of iron, boosting the immune system, the formation of collagen, and healing wounds. One cup of guava contains the highest (377 mg) vitamin C. You can also find vitamin C abundantly in sweet red pepper, tomato juice, orange juice, and papaya as well.
10. Vitamin D
Vitamin D is necessary for the absorption of calcium in bones. This ensures a healthy skeletal, which reduces the risks of developing joint pain or osteoporosis in the future. Vitamin D is found in salmon, tuna, mushroom, and mackerel.
Heres just a a sample of great, helpful multivitamin, https://amzn.to/2uZ425q
Vitamin Deficiency Conditions
Anemia is the deficiency of iron in the blood. Iron combines with other minerals in order to create hemoglobin. Hemoglobin is a compound in your blood that turns your blood-red in color because of the presence of iron. But it does far more than turning your blood-red; it carries oxygen in the blood which your body is in dire need of. The deficiency of iron is caused by menstrual periods, where women lose around 1mg of blood every day. This leads to the condition called anemia of whose symptoms include:
- Energy loss and fatigue
- Rapid heartbeat
- Shortness in breath
- Pale skin
- Leg cramps
- Difficulty in focusing
This condition can be treated with the intake of sufficient nutrients. According to a study published in the Journal of Public Health Nutrition, it was observed that vitamin B12, folate, riboflavin, and vitamin C hav a significant role in preventing anemia.
There may be other underlying causes of anemia, which have similar symptoms, as discussed above. Better Health Channel has investigated the many reasons for the said problem.
Premenstrual Syndrome (PMS)
Just before you get your periods, certain hormonal changes happen in your body. Estrogen levels drop, which causes more release of salt. Excess of salt can lead to water retention, which in turn leads to mood swings and cravings. Certain vitamins can help with mood swings as well as relieve cramps to some extent.
Osteoporosis is a condition that a lot of people develop later in life. As defined by the World Health Organization (WHO), osteoporosis is present when BMD is 2.5 SD or more below the average value for young, healthy women (a T-score of <−2.5 SD). Calcium deficiency is the culprit of the problem. Women especially need calcium when they are pregnant or are in a growing age to make their bones stronger and healthier. Osteoporosis leads to the weakening of bones, which causes pain in bones and joints while moving. Women are at a far greater risk of developing osteoporosis than men and, therefore, must include calcium in their diets thoughtfully.
You might have heard that a woman should eat for two when she is expecting. The reason for this is that a woman needs more than the average recommended amount of certain vitamins and minerals to suffice for the child’s needs. For the child to grow healthily, it is important that his/her mother takes care of her as well as his nutrition. According to the National Health Services (NHS), sufficient consumption of folic acid prevents many birth-related problems.
Your body demands to be treated with absolute care, as it does so much for you. Negligence will only hurt you in the long run. Your bodies require the same minerals and vitamins as a man needs – and more.