Vitamins for women: what are needed in different periods of life?

Vitamins for women: what are needed in different periods of life?

1. The basics of vitamins and their role in female health

Vitamins are organic compounds necessary for the normal functioning of the body. They participate in various biochemical processes, including metabolism, growth, development and immune function. Unlike macroelements (proteins, fats and carbohydrates), vitamins are not a source of energy, but they are absolutely necessary for converting these macroelements into energy and to maintain health in general.

The female body has specific needs for vitamins that change throughout life, depending on age, hormonal background, reproductive status and general state of health. The disadvantage of certain vitamins can lead to various health problems, including fatigue, weakness, reduction of immunity, problems with skin, hair and nails, menstrual disorders, problems with fertility and even increased risk of chronic diseases.

Vitamins are divided into two main groups: fat -soluble and water -soluble.

• Fatable vitamins (A, D, E, K): Dissolve in fats and accumulate in the body. Their excessive consumption can lead to hypervitaminosis.
• Water -soluble vitamins (group B, C): They dissolve in water and do not accumulate in the body in significant quantities. Excess is usually excreted in urine.

Obtaining a sufficient amount of vitamins with food is the best way to provide the body with the necessary nutrients. However, in some cases, taking vitamin additives may be necessary, especially if there are restrictions on nutrition, diseases that affect the absorption of nutrients, or special life periods, such as pregnancy and breastfeeding.

2. Vitamins for adolescents (13-19 years old)

The period of puberty is an important stage in the life of a woman, characterized by intense growth and development. At this time, it is especially important to provide the body with a sufficient amount of vitamins and minerals to maintain health and proper development.

• Vitamin D: It is necessary for the absorption of calcium, which is important for the formation of bones and teeth. Vitamin D deficiency can lead to rickets, osteomination and other problems with bones. The recommended daily dose is 600 IU (international units). Sources: fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, flakes). Vitamin D is also produced in the skin under the influence of sunlight.
• Calcium: It is important for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system. The recommended daily dose is 1300 mg. Sources: dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (juices, flakes).
• Iron: It is necessary for the production of hemoglobin, which transfers oxygen throughout the body. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness, dizziness and pallor of the skin. The need for iron increases with the beginning of menstruation. The recommended daily dose is 15 mg. Sources: red meat, poultry, fish, legumes, leaf green vegetables, enriched products (flakes).
• Vitamin B12: It is important for the normal operation of the nervous system and the formation of red blood cells. Sources: meat, fish, eggs, dairy products, enriched products.
• Folic acid (vitamin B9): It is necessary for the proper development of the nervous tube of the fetus during pregnancy. It is important to get a sufficient amount of folic acid even before conception. The recommended daily dose is 400 mcg. Sources: leaf green vegetables, legumes, citrus fruits, enriched products (flakes, bread).
• Zinc: It is important for immune function, healing of wounds and growth. Sources: meat, seafood, nuts, seeds.
• Vitamin A: It is important for vision, immune function and skin health. Sources: liver, carrots, sweet potatoes, dark green leafy vegetables.
• Vitamin C: It is important for immune function, healing of wounds and antioxidant protection. Sources: citrus fruits, berries, pepper, broccoli.
• Vitamin E: It is important for antioxidant protection and skin health. Sources: vegetable oils, nuts, seeds.

In adolescence, it is important to adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and dairy products. In some cases, taking polyvitamin complexes can be recommended by a doctor, especially if there are restrictions on nutrition or increased needs for nutrients. It is important to remember that excessive consumption of vitamins can be harmful, so before taking vitamin additives it is necessary to consult a doctor.

3. Vitamins for women aged 20-30 years

At the age of 20-30, women are usually in reproductive age and lead an active lifestyle. During this period, it is important to maintain health in order to prepare for possible pregnancy and childbirth, as well as prevent the development of chronic diseases in the future.

• Folic acid (vitamin B9): Especially important for women planning pregnancy. Folic acid is necessary for the proper development of the fetal nervous tube in the first weeks of pregnancy, when a woman may not yet know about her condition. It is recommended to start taking folic acid at least 1-3 months before conception and continue during the first trimester of pregnancy. The daily dose for women planning pregnancy is 400 mcg.
• Iron: The need for iron remains high due to menstrual bleeding. Iron deficiency can lead to fatigue, weakness and a decrease in immunity. The recommended daily dose is 18 mg.
• Calcium and vitamin D: Important to the health of bones and the prevention of osteoporosis in the future. The recommended daily dose of calcium is 1000 mg, and vitamin D is 600 IU.
• B vitamins B: Participate in the metabolism and maintenance of energy. Vitamins B6, B12 and B2 (riboflavin) are especially important. Sources: whole grain products, meat, fish, eggs, dairy products, vegetables and fruits.
• Vitamin C: It is important for immune function and antioxidant protection. Sources: citrus fruits, berries, pepper, broccoli.
• Antioxidants (vitamins A, C, E, Selenium): They help protect the cells from damage to free radicals, which can contribute to the development of chronic diseases and aging.
• Omega-3 fatty acids: Important to the health of the heart, brain and vision. Sources: fatty fish (salmon, tuna, sardines), linen seed, walnuts.

At this age, it is important to adhere to a healthy lifestyle, which includes a balanced diet, regular physical exercises, a sufficient amount of sleep and stress management. Refusal of smoking and moderate use of alcohol is also important for maintaining health.

4. Vitamins for pregnant and lactating women

Pregnancy and breastfeeding are periods of increased need for nutrients, since a woman’s body should provide nutrients not only of herself, but also a developing child.

• Folic acid: It is necessary for the proper development of the nervous tube of the fetus and the prevention of congenital defects. The recommended daily dose for pregnant women is 600 μg, and for lactating – 500 μg.
• Iron: The need for iron increases significantly during pregnancy, since it is necessary to provide a sufficient amount of oxygen for the fetus. The recommended daily dose for pregnant women is 27 mg.
• Calcium: It is important for the formation of the bones and teeth of the fetus. The recommended daily dose for pregnant women and nursing is 1000 mg.
• Vitamin D: It is necessary for the absorption of calcium and the correct development of the bones of the fetus. The recommended daily dose for pregnant women and nursing is 600 IU. Some experts recommend higher doses (up to 2000 IU) to maintain the optimal level of vitamin D in the blood.
• Iodine: It is necessary for the proper development of the thyroid gland of the fetus, which plays an important role in the development of the brain. The recommended daily dose for pregnant women is 220 μg, and for nursing – 290 μg.
• Kholin: It is important for the development of the brain and the nervous system of the fetus. The recommended daily dose for pregnant women is 450 mg, and for lactating – 550 mg.
• Omega-3 fatty acids (DGK): Important for the development of the brain and vision of the fetus. It is recommended to use at least 200-300 mg of dgk per day during pregnancy and breastfeeding.
• B vitamins B: Important for metabolism and maintenance of energy. The need for vitamins B1, B2, B6 and B12 increases during pregnancy and breastfeeding.
• Vitamin C: It is important for immune function and antioxidant protection.

Pregnant and lactating women are recommended to take special prenatal vitamin complexes that contain all the necessary vitamins and minerals in the desired doses. It is important to consult a doctor before taking prenatal vitamins to make sure that they are suitable for your individual needs.

5. Vitamins for women aged 40-50 years (perimenopause)

Perimenopause is a period that precedes menopause and is characterized by a gradual decrease in estrogen levels. During this period, women may experience various symptoms, such as irregular menstruation, tides, night sweating, mood swings, sleep problems and a decrease in libido.

• Calcium and vitamin D: Important to the health of bones and the prevention of osteoporosis, the risk of which increases with the onset of menopause. The recommended daily dose of calcium is 1200 mg, and vitamin D is 800-1000 IU.
• B vitamins B: Important for maintaining energy and normal operation of the nervous system. Vitamin B12 is especially important, since its assimilation can decrease with age.
• Magnesium: It is important for the health of bones, muscles and nervous system. Magnesium deficiency can aggravate the symptoms of perimenopause, such as tide and mood swings.
• Vitamin E: It can help reduce the ebb and other symptoms of perimenopause.
• Omega-3 fatty acids: Important to the health of the heart and brain.
• Antioxidants (vitamins A, C, E, Selenium): They help protect the cells from damage to free radicals and slow down the aging process.

During this period, it is important to adhere to a healthy lifestyle, which includes a balanced diet, regular physical exercises, a sufficient amount of sleep and stress management. It is also important to regularly undergo medical examinations and consultations with a doctor in order to timely identify and treat any health problems.

6. Vitamins for women aged 50+ (postmenopause)

Menopause is a cessation of menstruation, which usually occurs at the age of 45-55 years. After menopause, the level of estrogen in the woman’s body is significantly reduced, which can lead to various health problems, including osteoporosis, cardiovascular diseases and cognitive disorders.

• Calcium and vitamin D: Important to the health of bones and the prevention of osteoporosis. The recommended daily dose of calcium is 1200 mg, and vitamin D is 800-1000 IU.
• Vitamin K: It is important for the health of bones and blood coagulation. Sources: leaf green vegetables.
• B vitamins B: Important for maintaining energy and normal operation of the nervous system. Vitamin B12 is especially important, since its assimilation can decrease with age.
• Omega-3 fatty acids: Important to the health of the heart and brain.
• Antioxidants (vitamins A, C, E, Selenium): They help protect the cells from damage to free radicals and slow down the aging process.
• Magnesium: It is important for the health of bones, muscles and nervous system.

At this age, it is especially important to adhere to a healthy lifestyle, which includes a balanced diet, regular physical exercises (especially the exercises with burdens to maintain bone health), a sufficient amount of sleep and stress control. It is also important to regularly undergo medical examinations and consultations with a doctor in order to timely identify and treat any health problems.

7. Vitamins for beauty: skin, hair and nails

Some vitamins and minerals play an important role in maintaining the beauty and health of the skin, hair and nails.

• Vitamin A: It is important for the health of the skin and mucous membranes. Vitamin A deficiency can lead to dry skin, acne and other problems.
• Vitamin C: It is important for the production of collagen, which is necessary for the elasticity and elasticity of the skin. Also, vitamin C is a powerful antioxidant that protects the skin from damage by free radicals.
• Vitamin E: It is important for antioxidant protection and skin health. Helps protect the skin from damage to the sun and prevent premature aging.
• Biotin (Vitamin B7): It is important for the health of hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis.
• Zinc: It is important for the immune function, healing of wounds and health of the skin, hair and nails.
• Iron: It is important for hair growth and preventing hair loss.
• Omega-3 fatty acids: Important for moisturizing the skin and maintaining its elasticity.

Adhering to a balanced diet rich in vitamins and minerals, you can improve the condition of the skin, hair and nails. In some cases, taking special vitamin complexes for beauty can be recommended by a doctor.

8. How to choose vitamin additives

When choosing vitamin additives, it is important to consider several factors:

• Age and Paul: The needs for vitamins and minerals change depending on age and gender. Choose vitamin additives designed specifically for your age and gender.
• Health status: If you have any diseases, consult your doctor before taking vitamin additives. Some vitamins and minerals can interact with medicines or aggravate certain health states.
• Quality product: Choose vitamin additives from famous and reliable manufacturers. Make sure that the product has undergone quality and content.
• Output form: Vitamin additives are available in various forms of release, such as tablets, capsules, chewing tablets, liquids and powders. Choose the form of release, which is most convenient for you.
• Dosage: Do not exceed the recommended dosage of vitamin additives. Excessive consumption of vitamins can be harmful.
• Composition: Carefully study the composition of vitamin additives. Make sure that they do not contain allergens or other ingredients that may not suit you.
• Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

9. Sources of vitamins in food products

The best way to produce vitamins and minerals is a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and dairy products.

• Vitamin A: The liver, carrots, sweet potatoes, dark green leafy vegetables (spinach, cabbage).
• Vitamin C: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, Brussels cabbage.
• Vitamin D: Bold fish (salmon, tuna, sardines), egg yolk, enriched products (milk, flakes).
• Vitamin E: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin).
• Vitamin K: Leaf green vegetables (spinach, cabbage, salad), broccoli, Brussels cabbage.
• B vitamins B: Whole grain products (brown rice, oatmeal, whole grain bread), meat, poultry, fish, eggs, dairy products, legumes (beans, peas, lentils), nuts, seeds, vegetables and fruits.
• Calcium: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (juices, flakes).
• Iron: Red meat, poultry, fish, legumes (beans, peas, lentils), leaf green vegetables, enriched products (flakes).
• Zinc: Meat, seafood (oysters, crabs), nuts, seeds.
• Iodine: Sea fish, seaweed, iodized salt.
• Magnesium: Nuts, seeds, legumes, whole grain products, green leafy vegetables.
• Omega-3 fatty acids: Fat fish (salmon, tuna, sardines), linen seed, walnuts.

10. Consultation with a doctor

Before taking any vitamin additives, it is recommended to consult a doctor. The doctor will be able to evaluate your state of health, determine your individual needs for vitamins and minerals and recommend suitable vitamin additives or changes in the diet. It is especially important to consult a doctor if you have any diseases, you take medicines or plan a pregnancy. Self -medication can be dangerous for your health.

Obtaining the necessary vitamins and minerals is crucial for maintaining health and well -being throughout the life of a woman. Healthy nutrition and, if necessary, reasonable use of vitamin additives, can help women remain healthy and active at any age.