The modern woman has a lot of roles to play in this day and age. She’s a working professional who juggles her professional responsibilities with her household duties. Plus, her tasks become even more demanding when she becomes a mother who has to take care of her family on top of everything else.
That’s why it’s crucial for women to drink multivitamins to get the necessary nutrients that their usual diet can’t give. You can find lots of choices in the market today. Moreover, there’s also a unique subscription service that allows you to customize the vitamins and minerals you can include in your daily dose. Check out this Ritual review to learn more about the brand.
If you want to know what essential nutrients you should have, here are the vitamins and minerals that you need each day:
The body cannot produce vitamin B12 or cobalamin, so you need to acquire it from external sources. Your multivitamin should have it since it has several benefits for your body, including facilitating red blood cell formation, preventing osteoporosis, and reducing the risk of macular degeneration, an eye disease that is common to both men and women.
B12 also helps prevent major congenital disabilities if you’re planning to get pregnant. Having adequate levels of this vitamin in your body can lessen the risk of neural tube defects during the formative months of the baby in your womb, as well as premature birth or miscarriage.
Considered as one of the most vital minerals for women, iron helps in boosting your energy levels and eliminating fatigue. Inadequate levels of this mineral can result to feelings of tiredness that may be caused by iron-deficiency anemia.
It boosts your hemoglobin, which helps in transporting oxygen in the blood. Additional hemoglobin can reduce the risk of becoming anemic since women lose blood every month with their menstrual cycles. Iron and its hemoglobin-boosting characteristics also play a significant role in strengthening your immune system.
More commonly known as folate, vitamin B9 is necessary for the production of red and white blood cells in the bone marrow. Another primary role that the vitamin has is that it allows your body to convert carbohydrates into energy.
Folate is highly recommended for women who are pregnant or are planning to have a baby because it can lessen the risk of fetal neural tube defects like spina bifida, which occurs when the baby’s spine and spinal cord don’t develop properly in the womb.
Some babies are more susceptible to neural tube defects if:
- The father or mother has this condition
- The father or mother has relatives with neural tube defects
- The mother’s history of pregnancy was affected by neural tube defects
- The mother has diabetes
Folate can be found naturally in vegetables like broccoli, cauliflower, cabbage, lettuce, and mushrooms, as well as fruits such as avocados, grapefruits, and oranges. It’s best to supplement it with specific vitamins that will give you the dosage you need, especially if you’re pregnant.
The most well-known source of vitamin D is sunlight, which may not be the best option for acquiring this nutrient due to the earth’s current condition. To get ample vitamin D, you will need sun exposure on your bare skin for five to ten minutes at least two to three times per week. However, since not everyone can take time off to leisurely go sunbathing during the work week, you can take vitamin D in the form of a pill to supplement this deficiency.
Vitamin E has long been an essential nutrient for women’s multivitamins because of its role in hampering the aging process. It moisturizes skin, promotes wound healing, and helps prevent skin cancer. It also alleviates dryness and itching caused by problems such as eczema and psoriasis, which is typical for those with sensitive skin.
Moreover, because of its significant influence on the skin, vitamin E improves scalp circulation and helps prevent hair loss. For women with oily skin, having adequate levels of this nutrient can balance out your oil production by locking in moisture.
Omega-3 fatty acids offer potent benefits to your brain and body. One study provided scientific evidence on how this nutrient prevents inflammatory-related diseases, including depression. Researchers found that there was an inverse correlation between the intake of oily fish and depressive or bipolar disorders. This means that people who consumed omega-3 regularly were found to be less susceptible to depression or other related conditions.
Your daily meals don’t always provide you with the nutrients you need to maximize your productivity at home and in the workplace. That’s why it’s crucial for you to take in multivitamins that contain the right combination and dosage of vitamins and minerals, which are necessary for your health and performance.