Mental Health Blog

Protect Your Youth. What Vitamins do Women Need?

Women's vitamins

Hardly anyone doubts that vitamins help to improve health and well-being. But most of them are not synthesized in our bodies. How to understand that vitamins are not enough and how to choose a women’s vitamin pack?

Women’s vitamins: myth or reality?

Men and women have different hormonal systems, constitutions, and lifestyles. Women’s bodies are more exposed to the adverse effects of external factors. Bone tissue in women is more fragile, and even the tooth enamel wears down faster. Therefore, women are more likely to take complex vitamins to support the body.

Signs of vitamin deficiency

Hypovitaminosis, or lack of vitamins, is reflected in appearance, behavior, and well-being, so sometimes it’s enough to look in the mirror to understand what vitamins a woman should take.

People who have had infectious or viral diseases, adherents of low-calorie diets, smokers and alcoholics, as well as those who work a lot and are exposed to stress fall into the risk zone. Nutritional deficiencies occur when, for one reason or another, the digestive process is disturbed. 

Here are some striking symptoms that indicate a lack of specific substances:

  • Dry skin on the elbows and feet, thinning hair, cracked lips-Vitamin A;
  • lack of appetite, indigestion, chills – vitamin B1;
  • weakness, headaches, dry lips, decreased vision, especially at dusk – vitamin B2;
  • sleep disorders and decreased appetite, frequent and persistent headaches, facial skin rash – vitamin B6;
  • memory problems, early graying, progressive wrinkles – vitamin B9 (folic acid);
  • chronic fatigue, tinnitus, dizziness, vitamin B12;
  • bruises from the slightest bruises, the appearance of blood when brushing teeth, specific bad breath – vitamin C;
  • Pain in the legs, increased sweating, translucent teeth enamel – vitamin D. 

Why we need vitamin D

Researchers believe that a person living in the city has a vitamin D deficiency. This explains the decrease in immunity and the development of many diseases. Calciferol has long been called a regulator of mineral metabolism, which improved the absorption of calcium and its delivery to cells. In women after menopause, hypovitaminosis D becomes one of the factors accelerating the decline in bone mineral density and the development of osteoporosis.

But for many years, doctors attribute other useful properties to this substance:

  • Participates in immune reactions – receptors for calciferol are found on T and B-lymphocytes, which are the body’s main defense cells;
  • Contributes to the preservation of pregnancy by regulating the immune response, inhibits the production of antibodies by the mother’s body to the embryo, which is 50% foreign DNA;
  • Has anti-inflammatory properties – helps women with genital endometriosis to reduce the activity of inflammation;
  • Protects the skin from premature aging and cancer – accelerates the repair of DNA of epithelium damaged by ultraviolet light and does not allow the reproduction of altered tumor cells;
  • Reduces the risk of colon cancer, especially in old age.
  • By improving skin health in adulthood, vitamin D can prevent baldness, the appearance of deep wrinkles and the development of basalioma, a tumor of the surface layer of the epithelium.

Vitamins for adults

For women, the dosage of vitamin preparations changes with age, the an increased need for biological substances during pregnancy. To maintain health, you need at least 600 IU of calciferol per day, for older women 800 IU.

But studies show that most have hypovitaminosis, which is associated with a lack of sunlight, poor diet, and increased consumption of the vitamin. That’s why doctors recommend taking additional vitamin preparations in a dosage of at least 1,000 IU. A safe daily dose can be 4000 IU.

The other components are used in the following amounts:

  • Tocopherol – 15 mg;
  • Retinol – 900-1000 mcg;
  • Ascorbic acid 70-90 mg;
  • Folic acid – 200-400 mg;
  • B12 – 3 µg.

Vitamins and age

At different ages, the need for some vitamins increases and others decreases.

  1. From 20 to 30 years of age. This is the most active period in a woman’s life, which requires a constant struggle against stress and maintenance of reproductive function. During this period, it is especially important to take B vitamins and vitamin E.
  2. From 30 to 40 years old. This is the period when the first signs of aging appear, and they appear both inside and outside. At this time, the female body especially needs antioxidant vitamins – C, A, E.
  3. From 40 to 55 years. It is worth paying special attention to vitamins such as K and D, and additionally take omega-6 and omega-3 fatty acids.

Vitamins and sports: how to choose vitamins for female athletes?

Actively training girls should pay attention to sports vitamins because not all pharmacy analogs contain adequate dosages to ensure a good display of the body and maintain energy at the proper level. The lack of certain vitamins will affect both health and sports performance. Avitaminosis is a frequent cause of decreased motivation and depression.

Sports vitamins, in addition to the main components (vitamins and minerals), contain additional phytoestrogens, extracts (extracts) of fruits and berries, as well as herbs that help maintain women’s health training.

Considering your individual characteristics and the need for certain vitamins, carefully study the composition and give preference only to proven manufacturers.

Although vitamins are not a cure, be sure to consult a doctor, who will help you choose vitamins based on your individual characteristics and overall health.

How to choose a good vitamin pack

The best way to combat hypovitaminosis is a varied diet. However, the concentration of vitamins in the food intake during the day rarely reaches the recommended daily values. And even if it does, their bioavailability, the degree of assimilation, as a rule, are far from the necessary level. This is especially true in the era of endless diets and improper lifestyles in general.

It is desirable to take vitamins in the morning, but dosing several times a day is also possible. It is better to “eat” vitamins with meals or right after, with plain water. They bind with food proteins immediately and are better absorbed. It is not recommended to mix them with milk, sparkling water, and coffee, as this would interfere with the full absorption of calcium. 

What combinations of vitamins and minerals should be avoided?

The combination of the following elements is undesirable:

  • Vitamin B1 and PP;
  • Iron-Manganese;
  • Nickel-Zinc;
  • Nickel-Manganese;
  • Copper-Zinc;
  • Copper-Iron;
  • Copper-Manganese;
  • Zinc-Iron;
  • Zinc-Manganese.

Vitamin C, copper, cobalt, and manganese promote iron absorption, while calcium, on the contrary, interferes with it. Magnesium together with sodium and phosphorus is involved in muscular and nervous activity. Vitamins D, E, B2, and potassium enhance the effect of magnesium. Vitamins B6 and B2 are positively combined. Calcium and magnesium should be in a certain ratio with each other: if there is a deficiency of magnesium, calcium will be excreted from the body. Manganese, along with zinc and copper, shows antioxidant properties. Excess zinc impedes the absorption of copper and iron, and its deficiency leads to impaired absorption of vitamin E.

Watch the dosage: more” does not mean “better”. The main criterion for you – the recommendations of a specialist (general practitioner, gynecologist, trichologist – any specialist with higher medical education has the right to prescribe a course of vitamins based on the results of laboratory tests), and the approach in the spirit of “it will not get worse” can be dangerous.

Hypervitaminosis most often occurs from an overabundance of vitamins A and D. Symptoms include headache, increased fatigue, irritation, red and dry skin, itching, nausea, gastrointestinal disorders.

It is better to take any vitamin during or after meals. Otherwise, at best they simply will not be absorbed, and at worst they will cause irritation to the walls of the stomach.

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