Basic Guide to Choose the Best Multivitamin for Women

The hustle and bustle of the 21st century have made the lives of women hectic. They wear different hats every day and often tend to ignore their body’s nutrient requirements, thus suffering from vitamin deficiencies.

Men and women have different sets of nutrient requirements that vary with respect to their recommended daily allowance (RDA). Before buying a multivitamin for women, it’s essential to consider factors such as the RDA of specific nutrients, age, health history, and regulatory certifications. This blog will provide an overview of these factors and also list some of the important vitamins and minerals for women.

How to Select a Good Multivitamin for Women?

Let’s start with the basics. Check the label for the multivitamin supplement that you intend to buy. Ideally, the best multivitamin for women provides nearly 100% of the RDA of essential vitamins and minerals. Some nutrients may be offered in excess and it’s not a bad thing. Most vitamins such as C, B12, thiamin, and riboflavin are water-soluble and some of their concentration is lost during digestion.


The second factor is age and health history. For example, iron is important for women who are still menstruating and those who have passed menopause can opt for a supplement without iron. 

Certifications such as the U.S. Food and Drug Administration (FDA)’s Good Manufacturing Practices (GMP) certification guarantee the identity, purity, strength, and composition of a multivitamin. Make sure that your multivitamin meets these standards.

Important Vitamins & Minerals for Women


CALCIUM
It builds and protects our bones. Our bones store calcium, and if your body is deficient in it, then your body will fetch calcium from the bones. Meeting the RDA of calcium is crucial for women who have gone through menopause. 
Dietary sources: Yogurt, salmon, and dark green leafy vegetables.

VITAMIN D
Vitamin D is required for calcium absorption and immunity. GI diseases (like IBS) or weight-loss surgery contribute to a deficiency of Vitamin D.


Dietary sources: Fatty fish and fortified foods like orange juice and cereal.

MAGNESIUM
This mineral is essential for women over the age of 40. It supports strong bones and prevents osteoporosis. It’s also helpful for digestion and preventing muscle cramping.
Dietary sources: Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains.

FOLIC ACID
Folic acid, also known as folate, should be consumed in adequate amounts by women who are planning to get pregnant. It can lower the risk of having a baby with birth defects like spina bifida. Folic acid should be taken in the first few weeks of pregnancy to get maximum benefit. 
Dietary sources: Spinach, oranges, nuts, beans, chicken, and whole grains.

VITAMIN B12
The absorption of vitamin B12 in human bodies diminishes with age. Women over the age of 50 should take extra care and maintain satisfactory levels of this vitamin in their bodies. Vegans and vegetarians can consume vitamin B12 in the form of supplements.


Dietary sources: Meat, fish, dairy products, and eggs.

Key Takeaway
Understanding the basic requirements of a multivitamin and RDA for women will help in choosing the best one from the market. Buy multivitamin only from authorized sellers and reputed brands so that you are not fooled by duplication
Location: Canada

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