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Mind-BodyVITAMINS, HERBS & SUPPLEMENTS

Best Vitamins For WomenOur definitive guide to the supplements your body really needsByELIZABETH SOMER, RDSEPTEMBER 6, 2012WRITE A COMMENT

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Your Complete Vitamin and Supplement Guide

Okay, maybe you don't need supplements—if you are among the 7% of

women who never skip meals or eat ice cream for dinner. For the other 93%

of us, supplements are a great way to fill in what's missing from our diets

and may even protect against disease. But with all the pills and potions on

the market, what are the best vitamins for women?Prevention has

demystified the issue with this complete guide. It spells out which nutrients

women should be taking every day based on the latest safety and efficacy

research, which forms are best absorbed, and optimal doses. We've also

included a section on supplements that aren't for everyday use but that you

may want to take occasionally to treat various conditions, such as arthritis

or flagging energy (while these are considered the best vitamins for women

in general, consult a doctor before trying these or any supplements if you

take prescription medication).

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More from Prevention: 5 Nutrients Even Healthy Women Miss

The Ground Rules

Unless otherwise noted, all the nutrients on this list should be taken in a

daily multivitamin with a meal. A multivitamin saves you money compared

with buying dozens of individual bottles, and the nutrients will work better

as a team. Also, recommended amounts are for adult women, not men or

children (we specify if doses are different for pregnant, breastfeeding, or

menopausal women). Take this guide with you when discussing

supplements with your doctor or when shopping. And remember, vitamins

can't replace a healthy diet, but they can help compensate for what you're

missing—and give you peace of mind as well.

Want more healthy advice? Get it delivered to your inbox daily with ourfree

Prevention Today newsletter!

Black Cohosh

Do You Need It? May control hot flashes during menopause.

How Much? 40 mg of extract per day. Possible side effects include stomach

discomfort and headaches. Should not be taken by women who might be

pregnant or who have breast cancer.

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Look For: 1 mg of 27-deoxyactein (also called triterpene glycoside).

Glucosamine

Do You Need It? May help to prevent and treat arthritis, including joint

stiffness and pain.

How Much? 500 mg three times a day. Expect to take it for 2 months

before noticing improvement (stop taking it after 4 months if your

symptoms haven't changed). Stick with reputable brands that have a strong

presence in your health food store.

Look For: Glucosamine, glucosamine sulfate, or glucosamine

hydrochloride.

 

Echinacea

Do You Need It? Might lessen severity of colds and infections.

How Much? 1 g dried root or herb used to make tea (take three times a

day) or two 500-mg tablets three times a day. For tincture, follow

manufacturer's directions.

Look For: Brands that have a big presence in your health food store.

People with allergies might experience a reaction to this herb. Should not

be taken by women with autoimmune diseases or liver problems.

Ginger

Do You Need It? May lesson severity of nausea and vomiting, motion

sickness, morning sickness during pregnancy, and possibly chemotherapy-

induced nausea.

How Much? One or two 500-mg capsules of powdered ginger every 4 hours

as needed. Should not be taken after surgery because ginger can prolong

bleeding time.

Food Source: A 1-inch-square piece of peeled fresh ginger contains the

equivalent of 500 mg.

 

Ginseng

Do You Need It? Promotes immunity, boosts metabolism, and improves

thinking, memory, and concentration. Possibly reduces the risk of many

cancers and may help control blood sugar in people with diabetes.

How Much? 1 to 2 g dried root powder daily or 200 mg of a standardized

extract taken as 100 mg twice daily. Stick with reputable brands with a

strong presence in your health food store and products that are

standardized to 4% ginsenosides. Take for no longer than 3 months. Do not

take if pregnant or breastfeeding.

Look For: Asian or Panax ginseng root, also known as Chinese or Korean

ginseng root.

Lycopene

Do You Need It? May lower risk of heart disease and cancer.

How Much? 5 to 15 mg.

Look For: Capsules or tablets of lycopene.

Food Sources: Tomatoes and tomato products, watermelon, pink

grapefruit, and guava.

Coenzyme Q-10

Do You Need It? Aids in energy production and immunity. Might help

prevent cancer and treat congestive heart failure and cardiomyopathy

(inflammation of the heart muscle). Limited evidence suggests a possible

role in the treatment of migraines and several muscle-weakness disorders,

including Parkinson's disease and the muscle-coordination problem ataxia.

How Much? 30 to 60 mg; see a physician before taking higher doses.

Look For: Softgels, which might improve absorption compared with tablets

or capsules.

Food Source: Meat, fish, and chicken. Small amounts in vegetables, fruit,

and milk.

Vitamin D

Why You Need It: Strengthens bones and helps prevent osteoporosis.

Might lower risk of colon cancer, multiple sclerosis, and rheumatoid

arthritis. May protect vision and curb PMS symptoms.

How Much? Ages 19 to 50 and pregnant or breastfeeding, 200 IU; 51 to

70, 400 IU; over 70, 600 to 800 IU.

Look For: Vitamin D or cholecalciferol.

Food Sources: Milk, juice, soy milk, and cereals (fortified only); salmon;

sardines; and egg yolks

Vitamin E

Why You Need It: It's an antioxidant. Counteracts DNA damage that ages

cells. May help prevent heart disease, cancer, memory loss, and cataracts.

Boosts immunity.

How Much? 30 IU. Doses up to 400 IU are safe and possibly beneficial.

Look For: D-alpha tocopheryl ("natural" vitamin E), which is better utilized

than synthetic dl-alpha tocopheryl.

Food Sources: Wheat germ, safflower oil, most nuts (almonds, hazelnuts,

peanuts), and spinach.

Vitamin K

Why You Need It: Aids blood clotting, boosts bones, and may curb heart

disease risk.

How Much? 90 mcg.

Look For: Vitamin K, vitamin K1, or phylloquinone.

Food Sources: Leafy greens.

Folic Acid

Why You Need It: Supports normal cell growth and prevents anemia and

birth defects. May reduce the risk of heart disease, high blood pressure,

preterm delivery, memory loss, Alzheimer's disease, depression, and cancer.

How Much? 400 mcg. Pregnant women need 600 mcg; breastfeeding

mothers, 500 mcg. Take no more than 1,000 mcg without physician

approval.

Look For: Folic acid.

Food Source: Leafy greens, orange juice, wheat germ, cooked dried beans,

and fortified grains

Vitamin B6

Why You Need It: Helps produce hormones and brain chemicals.

Strengthens immunity. Might lower risk of memory loss, heart disease,

depression, and morning sickness during pregnancy.

How Much? 2 mg.

Look For: Vitamin B6 or pyridoxine hydrochloride.

Food Sources: Chicken, fish, extralean red meat, avocados, potatoes,

bananas, whole grains, cooked dried beans, nuts, and seeds.

Vitamin B12

Why You Need It: Helps prevent heart disease, memory loss, anemia,

and depression. Maintains nerve and brain function.

How Much? 2.4 mcg; pregnant, 2.6 mcg; breastfeeding, 2.8 mcg.

Look For: Vitamin B12, cyanocobalamin, or cobalamin.

Food Sources: Extralean red meat, poultry, shellfish, eggs, milk, and soy

milk.

Calcium

Why You Need It: Reduces the risk of osteoporosis, high blood pressure,

and possibly colon cancer. Aids in blood clotting, muscle contraction, and

nerve transmission. Might reduce symptoms of PMS and help weight loss.

May need to take as a separate supplement.

How Much? Ages 19 to 50 and pregnant or breastfeeding, 1,000 mg; over

50, 1,200 mg.

Look For: Most forms of calcium are well absorbed. Avoid "natural"

calcium from oyster shell, bonemeal, or dolomite, which may contain lead.

Food Sources: Low-fat milk products, juice and soy milk (fortified only),

sardines, tofu, leafy greens, and dried beans and peas.

Chromium

Why You Need It: Regulates blood sugar and may help lower blood sugar

levels in those who are insulin resistant.

How Much? Ages 19 to 50, 25 mcg; pregnant, 30 mcg; breastfeeding, 45

mcg; over 50, 20 mcg.

Look For: Chromium nicotinate, chromium-rich yeast, or chromium

picolinate, which are better absorbed than chromium chloride.

Food Sources: Whole grains, wheat germ, orange juice, chicken, and

oysters.

Copper

Why You Need It: Aids in nerve transmission, red blood cell formation,

maintenance of strong bones, and brain, heart, and immune function.

Regulates blood sugar and protects against birth defects.

How Much? 2 mg.

Look For: Copper gluconate or copper sulfate.

Food Sources: Shellfish, organ meats, grains, nuts, seeds, soybeans, and

leafy greens

Iron

Why You Need It: Prevents fatigue, improves exercise performance,

strengthens immunity, and maintains alertness and memory.

How Much? Ages 19 to 50, 18 mg; pregnant, 27 mg; menopausal, no more

than 8 mg.

Look For: Best absorbed as ferrous fumarate or ferrous sulfate.

Food Sources: Extralean red meat, fish, poultry, cooked dried beans and

peas, dried apricots, leafy greens, raisins, whole grains, and fortified cereal.

Magnesium

Why You Need It: Aids in muscle contraction, nerve transmission, blood

pressure regulation, immune function, and bone formation. Might lower risk

of heart disease and diabetes. Helps control hypertension, headaches, and

preeclampsia during pregnancy. May need to take separately.

How Much? 400 mg.

Look For: Magnesium oxide, carbonate, or hydroxide.

Food Sources: Low-fat milk, peanuts, avocados, bananas, wheat germ,

whole grains, cooked dried beans and peas, leafy greens, and oysters.

Omega-3s

Why You Need It: Lowers risk of heart disease, memory loss, bone loss,

and osteoporosis. Reduces symptoms of rheumatoid arthritis. May boost

mood. Must take separately, not in a multivitamin.

How Much? 1 g. Women with high triglycerides should get 2 to 4 g along

with a physician's care.

Look For: Omega-3s as a mixture of EPA and DHA (eicosapentaenoic acid

and docosahexaenoic acid). Best source: fish-oil supplements.

Food Sources: Fish, walnuts, and flaxseed.

Selenium

Why You Need It: It's an antioxidant. May lower risk of heart disease,

rheumatoid arthritis, and certain forms of cancer.

How Much? 55 mcg; pregnant, 60 mcg; breastfeeding, 70 mcg. Doses

greater than 400 mcg can be toxic.

Look For: Selenomethionine and selenium-rich yeast.

Food Sources: Whole grains, nuts, seafood, and lean meat.

Zinc

Why You Need It: Speeds healing, boosts immunity, prevents pregnancy

complications, and helps maintain strong bones and normal taste and smell.

How Much? 8 mg; pregnant, 11 mg; breast-feeding, 12 mg. Limit intake to

less than 40 mg per day.

Look For: Zinc gluconate, zinc picolinate, zinc oxide, or zinc sulfate.

Food Sources: Oysters, extralean red meat, turkey, nuts, cooked dried

beans and peas, wheat germ, and whole grains.

Supplements 1, 2, 3

Think taking supplements is complicated? It doesn't have to be. Follow

these simple guidelines and you can be confident that your nutritional needs

are covered.

Take a moderate-dose multiple vitamin and mineral supplement that

supplies approximately 100% of the daily value for a wide range of

nutrients.

If you don't consume at least three servings of calcium-rich foods daily

(such as fat-free milk and yogurt) and lots of magnesium-rich whole

grains, wheat germ, soy products, and legumes, consider

supplementing your multi with extra calcium and magnesium. (You

may also want to supplement with omega-3 fats if your diet is not rich

in fish.)

You might want to customize this basic program with a few other

supplements to meet your personal needs, such as black cohosh if

you're battling menopause symptoms or glucosamine for arthritis.