A multivitamin helps bridge the gaps between the food you eat and
the nutrients you need to stay healthy. Women's vitamins contain most
of the same vitamins as other formulas with slightly different dosages.
For example, women's vitamins generally contain more calcium, iron, and
folic acid than a standard multivitamin. Some women's vitamins may also
advertise the addition of herbs to promote weight loss, improve memory,
or increase energy levels. However, claims such as these have not been
proven.
A woman's diet should include a minimum of 1,200 mg of calcium each
day. Calcium helps prevent osteoporosis and promotes strong bones. Milk,
cheese, and other dairy products are good sources of calcium. Since many
women don't consume enough dairy products to meet their daily calcium
requirements, women's vitamins can help fill in the gaps. If you don't
consume any dairy products at all, a separate calcium supplement may
be necessary in addition to your multivitamin.
Iron is another important element in a woman's diet. Post-menopausal
women generally get enough iron in their diet without a supplement, but
younger women need at least 18 mg per day to help prevent anemia. Since
the primary source of iron in most people's diets is animal products,
vegetarians should opt for a slightly higher iron intake. Women with
heavy menstrual periods may also want to consider a multivitamin with
higher iron levels. However, iron intake should not exceed 65 mg per
day.
Folic acid is often found in women's vitamins as well as orange juice,
green vegetables, and fortified grain products. In addition to helping
prevent birth defects, folic acid also helps lower the risk of heart
disease and some types of cancer. For women who are or may become pregnant,
the recommended daily dosage of folic acid is 600 mcg. For other women,
400 mcg is a sufficient dosage. |
