Not All Vitamins Work The Same For Women: What and When To Take|Women's Day Special

Multivitamins are essentially dietary supplements containing a combination of various vitamins and minerals, often used to bridge nutritional gaps in the diet, treat deficiencies caused by poor nutrition or illness and support overall health.Designed to provide a broad range of nutrients in one daily dose, they are available in tablets, capsules, gummies or liquids and are widely recommended to adults of all ages and genders.But which vitamins do women need and when should you be taking them?Dr Yashica Gudesar, Director & Unit Head of Obstetrics & Gynecology, Max Super Speciality Hospital, Dwarka exclusively tells Healthandme: "A woman’s nutritional needs change at different stages of life, from adolescence to reproductive years, pregnancy, and menopause. While food should always be the primary source of nutrients, certain vitamins may be required as women age or depending on lifestyle, diet, and health conditions.""There’s honestly no universal vitamin checklist that works for every woman. The needs change with age, lifestyle, stress, whether one is planning a pregnancy, and of course, what the blood reports actually show," Bhakti Samant, Chief Dietician, Kokilaben Dhirubhai Ambani Hospital further told this publication.Here are the supplements you need to stock your medicine cabinet with:1. Vitamin DVitamin D is a fat-soluble nutrient essential for strong bones, immune function, and calcium absorption, often synthesized when skin is exposed to sunlight or obtained via food and supplements.Symptoms of Vitamin D deficiency include bone pain, muscle weakness, and depression. Deficiencies are common due to low sun exposure or poor diet, leading to rickets in children and osteomalacia or osteoporosis in adults.However, this can be avoided by consuming a combination of calcium and Vitamin D supplements. Dr Ginni Kalra, Head Dietician, Aakash Healthcare explained to Healthandme: "One of the frequently deficient nutrients in women is vitamin D. It is very important in calcium absorption, bone density, immune homeostasis and mood balance. In most adult women, the amount needed is 600-800 IU (15-20 mcg) per day although deficient women can take 1000-2000 IU per day under the supervision."Calcium is necessary in bone density especially in women post-menopause who experience rapid bone loss owing to the diminishing estrogen. Adult women should take 1,000 mg per day that rises to 1200 mg past 50 years. Calcium supplements are most ideal in separated doses of 500-600 mg each time and preferably following meals. When combined with vitamin D, absorption will enhance much better.""Calcium becomes especially important after the age of 30, and even more after menopause. It can be taken after meals, often divided into two doses for better absorption," Dr Gudesar added.Moreover, Samant advised: "Vitamin D is best taken with a meal that has some fat. Calcium (around 1000–1200 mg daily) is better split into two doses and should not be taken with iron."2. IronA vital mineral, iron plays a very crucial role in human functioning by helping create hemoglobin to transport oxygen throughout the body, essential for energy and muscle function. Low iron levels can result in decreased oxygen transport and leading to symptoms like extreme fatigue, weakness, pale skin, cold hands/feet and shortness of breath.While an iron deficiency is usually caused by poor diet, blood loss due to menstrual periods, ulcers, cancer, or regular use of pain relievers like aspirin or malabsorption issues, it can be remedied through supplements.Dr Kalra explains: "Iron is also essential especially in menstruating women because they lose blood monthly. It may result in an iron deficiency which causes fatigue, loss of hair, brittle nails, and poor concentration. The acceptable amount of iron that is recommended to be taken by women aged 19 to 50 is approximately 18 mg, but this reduces to 8 mg after menopause."Iron supplements are better absorbed on an empty stomach or when taken with vitamin C and not when they are taken with calcium, tea or coffee as they have been found to interfere with absorption. The intake in the morning is usually desirable, but in case of gastrointestinal discomfort, it should be avoided."3. Vitamin CVitamin C is essential for the body because it serves as a powerful antioxidant, supports the immune system, and is crucial for the synthesis of collagen, which is vital for wound healing and the maintenance of healthy skin, bones, and blood vessels.It also enhances the absorption of iron from plant-based foods and protects cells from damage caused by free radicals, potentially reducing the risk of chronic diseases like cancer and heart conditions.While, foods such as oranges, lemons, red and green peppers, kiwifruit, broccoli, strawberries, and Brussels sprouts can provide help maintain Vitamin C levels, supplements can help boost absorption and maximize benefits.Dr Kalra notes: "Vitamin C helps to maintain the immunity, collagen synthesis, and iron uptake. It should be taken in 75 mg daily by adult women. It is soluble in water and can be consumed together with breakfast."Additionally, she also recommends intaking: "Vitamin E and vitamin A also help the skin, vision, and antioxidant defense, but overconsumption is not advisable because it may be toxic."4. Omega 3Omega-3 fatty acids are polyunsaturated fats known for their crucial role in brain function and overall mental health. Fish oil is particularly rich in EPA and DHA, which are vital components of cell membranes and have strong anti-inflammatory effects in the body.These omega-3s play a critical role in human development, and they are primarily found in fatty fish and fish oil. Some popular sources of Omega-3 include:SalmonCod Liver OilAlgae OilOystersNuts and seeds, such as flaxseeds, chia seeds, and walnutsPlant oils, such as flaxseed oil, soybean oil, and canola oilFortified foods, such as eggs, yogurt, juices, milk, etc.But as many people do not consume enough fish, supplementation is often recommended to ensure adequate intake of these essential fatty acids.Dr Kalra suggests: "Though not vitamins, omega-3 fatty acids are worth mentioning because of the cardiovascular, hormonal, and anti-inflammatory effects. About 250–500 mg of combined EPA and DHA a day may be helpful and is most often administered after meals."5. Vitamin B12Vitamin B12 (cobalamin) is a crucial water-soluble vitamin necessary for brain health, nerve tissue, red blood cell formation, and DNA synthesis. It helps the body produce red blood cells, supports your nervous system and essential for making DNA, which is the genetic material inside all your cells.Symptoms of a Vitamin B12 deficiency often appear slowly. You may not notice them at first, or may blame them on stress, lack of sleep or a busy schedule. However, if the deficiency continues for long, it could lead to serious health problems.Dr Gudesar recommends: "Vitamin B12 supports nerve health and energy levels. Vegetarian women are more prone to deficiency. It is typically taken in the morning.""Vitamin B12 is needed to promote nerve well-being, red blood cell building, and energy conversion. The chances of deficiency are increased in vegetarian women because B12 is mostly found in foods of animal origin. The suggested daily dose is 2.4 mcg, but the dosage can be raised in deficiency. It is preferable in the morning as it could increase alertness," Dr Kalra explained.However, Dr Kalra also advises: "There should be individualization of supplement timing and dosage. Decisions should be based on routine blood tests, dietary assessment, age, lifestyle, and existing medical conditions."Excessive supplementation is detrimental, in particular, fat-soluble vitamins. The only safe and effective approach is nutritional adequacy by means of whole foods, and supplements are the supportive therapy only in cases where deficiencies are observed."

Not All Vitamins Work The Same For Women: What and When To Take|Women's Day Special

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