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Best vitamins for 40 year old woman uk

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How often did your mom tell you to "take your vitamins! Of course, by now you know that your body needs vitamins and minerals to stay healthy and strong. You probably also know that most experts agree that whole foods not gummy vitamins are the best source of essential nutrients: "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats," says Keri Glassman, RD. That being said, it's difficult to know with percent certainty if you're eating precisely enough nutrients to fend off symptoms of deficiency or illness. Plus, things get even more confusing when you, say, decide to go vegetarian, or get pregnant. Luckily, we have this handy list of the most essential vitamins women should be getting every day, and exactly how much you should be consuming depending on your age and whether you're pregnant or lactating.

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SEE VIDEO BY TOPIC: Top 10 Best Multivitamins for Men 2020

The Best Vitamins For Women

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How often did your mom tell you to "take your vitamins! Of course, by now you know that your body needs vitamins and minerals to stay healthy and strong.

You probably also know that most experts agree that whole foods not gummy vitamins are the best source of essential nutrients: "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats," says Keri Glassman, RD. That being said, it's difficult to know with percent certainty if you're eating precisely enough nutrients to fend off symptoms of deficiency or illness.

Plus, things get even more confusing when you, say, decide to go vegetarian, or get pregnant. Luckily, we have this handy list of the most essential vitamins women should be getting every day, and exactly how much you should be consuming depending on your age and whether you're pregnant or lactating. Ideally, you'll be getting these vitamins through the whole food sources listed below, but if that's not possible, there are dietitian-recommended supplements and multivitamins you can take as well.

Still, if you're super-concerned about a deficiency, make sure to chat with your dietitian or doctor about whether you should make a lifestyle change or consider a supplement. What it does: Iron carries oxygen in the body; aids in the production of red blood cells; supports immune function, cognitive development, and temperature regulation; is essential for proper cell growth.

Why you need it: Slacking on your iron intake causes your body to reduce the production of red blood cells, causing anemia. This can lead to fatigue, shortness of breath, as well as decreased immune function.

What's more, blood loss during your period depletes your body's iron stores, so it's particularly important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, RD, a consultant for the National Institutes of Health NIH. Where to find it: Dark-green leafy vegetables, lean red meat, chicken, turkey, fish, cereals, beans, and whole grains. Eat these foods with a vitamin C food, to help your body absorb the iron, says Haggans.

Recommended daily intake: Be sure to get 18 mg of iron daily, recommends NIH. If you're pregnant, you'll want to up that to 27 mg and lower it to 9 mg when you're lactating. What it does: Calcium makes and keeps your bones and teeth strong, and helps muscles function. Why you need it: Calcium is one of the best vitamins for women, because your body needs it for optimal bone health.

Where to find it: Dairy products such as milk, cheese, and yogurt. Plus, dark-green leafy vegetables such as broccoli and kale. Recommended daily intake: The NIH recommends eating 1, mg a day. What it does: Magnesium maintains normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure.

Why you need it: Magnesium is necessary for more than biochemical reactions in the body. And a deficiency could lead to chronic or excessive vomiting, diarrhea, and migraines.

If you suffer from Crohn's disease or another gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency. Where to find it: Green vegetables like okra, some beans, nuts, seeds, and unrefined whole grains.

Recommended daily intake: Opt for mg a day if you're years old if you're in the age range and pregnant, if you're lactating and mg a day if you're 31 or older if you're in that age range and pregnant, if you're lactating according to NIH.

What it does: Vitamin A ensures proper development and function of your eyes, skin, immune system, and many other parts of your body. Why you need it: Vitamin A makes the list of best vitamins for women, since it plays a vital role in vision support.

Research also suggests that vitamin A may prevent some types of cancer, and improve immune function, says Glassman. The NIH recommends getting mcg RAE of vitamin A daily you'd get that in about half a sweet potato or a little more than half a cup of spinach.

Where to find it: Leafy green vegetables, orange and yellow vegetables especially sweet potatoes and carrots , tomatoes, fruits, dairy products, liver, fish, and fortified cereals.

Vitamin A is also available in multivitamins and stand-alone supplements. Recommended daily intake: You'll want mcg if you're pregnant and 1, mcg if you're lactating. What it does: Folate produces and maintains new cells, including red blood cells, and it's necessary for proper brain function.

Why you need it: Folate, which is a B vitamin, is crucial for preventing anemia, since it produces new blood cells in your body. Not getting ample folate can also lead to serious problems , like an increased risk of cervical, colon, brain, and lung cancer. And folate is especially important during pregnancy—in fact, 50 to 75 percent of serious birth defects may be prevented by getting enough folic acid just before and throughout the first month of pregnancy , according to the CDC.

Where to find it: Leafy green vegetables, avocados, beans, eggs, and peanuts. The synthetic form of folate folic acid is found in supplements and often added to enriched cereals, breads, pastas, and rice.

Recommended daily intake: The daily recommended amount is micrograms, but this need increases to micrograms for pregnant women and micrograms for those lactating. What it does: Biotin aids in the formation of fatty acids and blood sugar, which are used for energy production in the body. Plus, it helps metabolize amino acids and carbohydrates. Why you need it: While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash.

Biotin supplements are also sometimes prescribed by doctors for other reasons too, like easing multiple sclerosis symptoms, reducing diabetes-related nerve damage, or aiding growth and development during pregnancy, according to the National Library of Medicine. Where to find it: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, raspberries.

Recommended daily intake: The NIH recommends that women 19 and older get 30 mcg of biotin daily. If you're lactating, up that to 35 mcg daily.

What it does: Vitamins like B6 and B12 help the body to convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.

Why you need it: Deficiency of certain B vitamins, can cause a host of awful symptoms. According to Glassman, it can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects.

Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads. Recommended daily intake: You should get 1.

You should be getting 2. What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth. It functions as an antioxidant to block some of the damage caused by free radicals. Why you need it: Vitamin C's healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair; gingivitis inflammation of the gums and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate; easy bruising; nosebleeds; and a decreased ability to fight infection.

Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.

Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. Pregnant women should get 85 mg and those lactating should get mg. What it does: Promotes bone growth, cell growth, neuromuscular and immune function.

It also helps reduce inflammation. Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too.

Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. The good news: Evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers, according to Glassman. Where to find it: Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks. Many people also meet at least some of their vitamin D needs through exposure to sunlight—so if you live somewhere where sunny days are rare, you may want to consider eating extra vitamin D-rich foods, or try a supplement.

What it does: Omega-3 assists in proper brain operation like memory and performance and behavioral function, helps reduce high blood pressure, and calms inflammation.

Why you need it: Research shows that since omega-3 fatty acids reduce inflammation, they may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems. What's more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have macular degeneration a condition that steals your central vision than those who ate less fish, according to Glassman.

Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils.

Fish oil capsules are also a great option if you're not a fan of eating seafood, but take less than three grams a day since fish oil can thin your blood, says Glassman.

Recommended daily intake: Aim for 1. Pregnant women should get 1. What it does: Aids in digestion, helps promote gut health, fights off disease-causing bacteria, can reduce diarrhea caused by certain infections and irritable bowel syndrome. Why you need it: Since the mids, clinical studies have established that probiotic therapy can help treat a number of ills, including diarrhea, vaginal yeast and urinary tract infections, irritable bowel syndrome, and certain intestinal infections, says Glassman.

Where to find it: Yogurt is the most classic example. But there are plenty of other probiotic foods like kombucha, kefir, miso, sauerkraut, pickles, and fermented cheese. Recommended daily intake: There's no recommended dose of probiotics, but adding probiotic-filled foods into your diet may help reap these natural benefits. What it does: Promotes healthy bowels, lowers the risk of heart disease by reducing LDL cholesterol levels, helps you feel full, and promotes weight loss.

Why you need it: According to Palinski-Wade, fiber is incredibly beneficial for a variety of health reasons, and most women fall short on consuming enough of the vitamin. Chief among them is that adequate fiber intake 25 grams a day for women can control blood sugar levels by slowing down the rate of sugar absorption.

This process can help ward off type 2 diabetes. Where to find it: Plant-based foods like fruits, vegetables, nuts, beans, grains and legumes contain hearty doses of fiber. Recommended daily intake: You should eat around 30 g of fiber per day —but if your intake is significantly less than that now, increase your daily intake by 5 g until you get there. What it does: Reduces allergy risk , and thus inflammation, improves immune system, and increases calcium absorption.

Why you need it: Unlike probiotics , which add good bacteria to your gut, prebiotics nourish and fuel the existing bacteria in your digestive tract. Research from the journal Nutrients found that the risk of colorectal cancer is lower in those who consume more inulin and oligofructose, two powerful prebiotics. They also experienced fewer upper respiratory infections, atopic dermatitis known as eczema and cases of wheezing. Where to find it: There are a number of prebiotic foods , like walnuts, dark chocolate, lentils, leeks, and apples.

Also beta-glucans found in many grains like oats and barley. Recommended daily intake: Similar to probiotics, there's no specific recommended daily intake of prebiotics. What it does: Helps regulate other hormones; maintains the body's circadian rhythm, an internal hour clock that plays a critical role in when we fall asleep and wake up; helps control the timing and release of female reproductive hormones determining when a woman starts to menstruate, the frequency and duration of menstrual cycles, and when a woman stops menstruating, i.

Why you need it: Melatonin is considered one of the best vitamins for women as it plays a large role in regulating your sleep schedule. When it gets dark at night, a nerve pathway in your eye sends a signal to the brain to tell the pineal gland to start secreting melatonin, which makes you sleepy.

Feel your best at every age: the best vitamins for women in their 30s, 40s, and 50s

When it comes multivitamins, you should only take one to fill potentials gaps in your diet while still attempting to meet your nutrient needs through food. But since there may be moments when you require a little extra help, dietary supplements can lend a hand. Do your homework. Supplements are not evaluated for safety and efficacy by the U. Check with your doctor.

The best way for a woman to stay healthy and enjoy an active life is through a balanced diet and regular exercise. Taking multivitamin supplements for women is a great way for any woman to ensure that her diet is supplying her body with all the vitamins , minerals , and other nutrients it requires every day.

Taking vitamins and supplements is a great way to boost your nutrition at any age. But choosing the right supplements is often overwhelming—there are a lot of options out there. Among the many options, each can play a number of roles in the body and touts various health benefits. Depending on your diet, lifestyle, routine and life stage, some supplements will hold distinct advantages over others. To quickly give you a lay of the land: there are 13 vitamins and 16 minerals that are necessary for the body to function optimally.

The 10 Best Multivitamins For Women – [2020 Reviews]

Many people get enough vitamins through eating a healthful and varied diet. In this article, we look at what vitamins and other nutrients a woman needs at different stages in her life. The FNB set the RDA for a specific vitamin when there is enough scientific evidence to establish a daily dietary intake. This happens when the vitamin is shown to meet the nutritional requirement of 97 to 98 percent of healthy people within a particular group. The table below, adapted from the FNB , lists the RDAs for the different vitamins for women aged between 9 and 50 years. Vitamin amounts are in milligrams mg and micrograms mcg. The table below, adapted from the FNB , lists the RDAs for the different vitamins for females aged 51 or older, as well as for those who are pregnant or breastfeeding.

The Best Multivitamins for Women for Every Stage of Life, According to Experts

Although chances are you still have more than half your life still ahead, many might be feeling the effects of age are creeping up. But there is no reason to feel downhearted. Dr Sarah Brewer, author of Live Longer, Look Younger said there are many things women in their forties can do to make sure the years ahead are as 'plentiful and healthy' as possible. High blood pressure creeps up with age and produces few symptoms as it damages artery linings to increase the risk of a heart attack or stroke.

Confused about the best vitamins for women? With so many different products out on the market, it can be difficult to know which vitamins for women are worth investing in.

Back to Food and diet. Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. Many people choose to take supplements but taking too much or taking them for too long could be harmful. The Department of Health and Social Care recommends certain supplements for some groups of people who are at risk of deficiency.

REVEALED: Ten things EVERY woman in their forties should do to boost health

Think of vitamins and nutrients as an army that will fight off age-related ailments. And the best way to build this army is by eating a healthy, well-rounded diet, says Kristin Kirkpatrick, MS, RD, manager of wellness nutrition programs at the Cleveland Clinic Wellness Institute. While it's always important to eat well, it becomes especially essential around age 40 because that's when the rules start to change, she says.

SEE VIDEO BY TOPIC: Dietary Supplements Video – Brigham and Women’s Hospital

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7 Essential Vitamins You Need After Age 40

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Oct 21, - And the best way to build this army is by eating a healthy, mg a day for women 40 to 50, and 1, mg for women older than 50—if they eat a.

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