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What vitamins are needed for women at different ages: a useful guide

'21.05.2020'

Source: New Time

Ideally, vitamins should be synthesized in the body, if you eat properly and are in the sun. However, in reality, almost all people lack vitamins, writes New Time.

Photo: Shutterstock

You can compensate for this shortage with vitamins in tablets. On the one hand, it is not difficult - there are more than enough vitamins in pharmacies. For every taste, color and wallet.

On the other hand, sorting out all this diversity is not so simple. And hypovitaminosis (an excess of vitamins) is sometimes fraught with such consequences that a lack of these vitamins can seem like baby talk.

Do not forget that the differences between the male and female body also dictate the need to carefully choose vitamins for yourself.

The female body is more vulnerable to the environment. We have more fragile bone tissue, a different hormonal system. The female body is not so resistant to aging, their immune system works differently. And pregnancy and feeding a child simply pull out all the resources from the female body.

Let's try to figure out what vitamins are needed for women and in what form it is better to take them.

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Signs that you need vitamins

According to doctors, in many cases a woman can even determine the lack of vitamins in the body without going to a doctor.

Here are some symptoms that are hard to miss.

  • Lack of appetite and frequent digestive disorders indicate a lack of vitamin B1.
  • Frequent headaches, weakness, visual impairment are the result of a lack of vitamin B2.
  • Insomnia, migraines, decreased appetite - problems with vitamin B6.
  • Dry skin on the elbows, chapped lips, thin and brittle hair are symptoms of a lack of vitamin A.
  • If you have transparent tooth enamel, sore joints, you often sweat - you have a lack of vitamin D.
  • Chronic fatigue, weakness, dizziness - this is how the body asks you to take vitamin B12.
  • Early gray hair and memory problems suggest taking folic acid (also known as B9).
  • Vitamin C deficiency is indicated by bleeding gums and frequent bruising from minor bruises.

Even if you do not have the pronounced signs described above, this does not mean that you do not need vitamins.

Although you are on a very healthy and complete diet, most likely you are missing out on many healthy vitamins and minerals.

And even more so you should think about vitamin complexes for those who regularly resort to specific diets for weight loss or weight maintenance (today there are most such women).

Doctors also note that in some periods of life, a woman needs vitamins, regardless of how she eats. For example, during pregnancy, as well as menopause.

What vitamins are required for pregnant women

Regardless of age, pregnancy, and then breastfeeding, greatly deplete the female body. Not only the health of the expectant mother, but also the child often depends on proper nutrition and a sufficient amount of vitamins. For example, low hemoglobin during pregnancy leads to a risk of a number of pathologies in the fetus.

Folic acid deficiency can cause defects in the development of the fetal nervous system. The list can be continued with iodine and other trace elements. Doctors note that many defects form in the very first weeks after conception. Often a woman does not even know that she is pregnant.

It follows that all women who are planning a pregnancy should pay attention to vitamins. Even those who only allow the thought of a child.

In general, pregnancy requires an increased intake of many vitamins and nutrients, since during this period a woman lives for two. But we must remember: before taking any vitamins or supplements during pregnancy, you should definitely consult your doctor.

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What vitamins are needed for women under 30

A young and healthy body requires less extraneous interventions, so the question of vitamins is less relevant here. Although some manufacturers produce separate vitamin complexes even for girls from 12 years old.

At the same time, many girls are preoccupied with their appearance and make great efforts to care for skin and hair. They are fond of hair masks, creams, etc.

Meanwhile, most of the problems with hair and skin are associated with a lack of vitamins. Both skin, and nails, and hair are very reluctant to accept outside help, but are susceptible to saturation with nutrients from the inside.

Among the vitamins that should be taken for the health of the skin, nails and hair, belong primarily C and B6. The first improves blood circulation in the vessels of the skin, strengthens the hair follicles, which prevents thinning and hair loss. Vitamin B6 in general, it slows down the aging of the body, and in particular, it prevents dry skin and the appearance of dandruff.

It will also be useful to think about taking vitamin H - it promotes proper metabolism, preserves oily skin, and accelerates hair growth.

Copper and zinc are also very useful, helping to strengthen the walls of blood vessels, ensure normal blood circulation, improve skin health, and preserve the natural color of hair. They can be taken in the form of additives.

What vitamins do women need over 30

Women in their prime need to take care of their health in a new way.

The three main vitamins that literally extend the youthfulness of the female body are C, A and E.

The first is best known and does not need additional comments. Without it, you cannot see healthy skin, healthy hair, or general immunity.

The inhabitants have heard much less about vitamin A. But in vain. This is a natural antioxidant that literally protects the body from a lot of troubles. It helps strengthen immunity, heal wounds and relieve inflammation, participates in the formation of sex hormones, etc. Healthy skin, healthy hair and normal hormonal balance are just what any woman needs. And to achieve all this without vitamin A is extremely difficult.

Chicken yolk, cod liver oil, butter, carrots, broccoli, peaches and melons, paprika and basil - all this needs to be eaten to receive vitamin A. But you can take it and additionally. And it's important to remember that vitamin A is poorly absorbed without vitamin D.

And finally, you need to remember about vitamin E, which is important for the health of muscle tissue and skin.

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What vitamins are needed for women over 40

At this age, women may experience problems that can be circumvented with vitamins. For example, menstrual irregularities, decreased sex drive, insomnia, depression, nervousness, irritability, exacerbation of chronic diseases, deterioration of the skin and hair.

You should start with vitamin B12, which is extremely important for hormonal balance, the work of female organs and the general emotional state of women. Some doctors call B12 the main vitamin for women.

Among other essential vitamins, ladies over 40 are needed - D and A.

The first helps the absorption of calcium (it can also be taken additionally, but it is usually easy to get from dairy products, cheeses, garlic, parsley and nuts), therefore - it strengthens bones and teeth. In addition, vitamin D lowers the level of phosphorus in the blood, which, as shown by some studies, has a beneficial effect on the condition of the skin and hair of a woman.

Vitamin A, in turn, has a very beneficial effect on women's health, and also gives the skin shine and prevents hair thinning.

For skin health, it is extremely important at this age to receive vitamin C, which is necessary for the production of collagen, which is crucial for skin health.

Your skin, nails and hair will also be grateful for regular intake of vitamin E.

After 40, many women have hormonal imbalances and menstrual irregularities. This often leads to iron deficiency in the body. And this is fraught with many unpleasant consequences (loss of immunity, the development of infectious diseases, disruption of the cardiovascular system, etc.). Therefore, at this age, after consulting a doctor, you can take supplements with iron and folic acid.

What vitamins are required for women over 50

Although previously this age was considered almost old for women, today women aged 50+ are at the peak of their activity. They are full of strength and ready for new achievements. Proper nutrition and a sufficient amount of vitamins can help them in this.

Symptoms of a lack of vitamins in the body for women over 50 should include frequent colds, headaches, chronic fatigue and drowsiness, deterioration of memory and vision, brittle nails, severe hair loss and discoloration, a sharp increase in gray hair, depression and causeless sadness.

Doctors recommend that women after 50 years of age monitor their diet and try to increase their intake of vitamins E, B12, D, C, F, K.

Proper nutrition will help you - include fish, nuts, cabbage, broccoli, rose hip, kiwi, citrus fruits, eggs in your diet. Sometimes you may need an additional intake, for example vitamin B12, which is poorly absorbed from food.

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Vitamin F is essential for metabolism and lowering blood cholesterol. It also helps protect skin and hair from aging. Red fish and nuts will help to get it.

Vitamin K is very necessary for women over 50. Women have more fragile bones than men, and with age, the likelihood of fractures increases even with minor falls. Vitamin K helps to strengthen bone tissue and fights inflammation in the body.

To get vitamin K, it is advisable to eat as many green vegetables as possible. If for some reason you cannot or do not want to do this, it remains to drink vitamin K in tablets.

Vitamin D also helps protect bones. It is also crucial for insulin production, boosting immunity, and preventing cancer cell growth. There is very little vitamin D in foods; you can literally not eat so many fish and eggs to get enough of it. The synthesis of vitamin D occurs in the body under the influence of sunlight, so it is worth more to walk in the fresh air, and in winter (after consulting a doctor) take vitamin D in tablets.

Well, vitamin E is simply necessary both in order to preserve healthy skin and fight wrinkles, and in order for memory to work better. Eat more nuts and cabbage and ask your doctor if you should take this vitamin extra.

The material is published for educational purposes and is not a recommendation. ForumDaily Woman is not responsible for any diagnosis made by the reader based on the materials of the site, as well as for the consequences of self-medication, and may not share the point of view of the author or expert.

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