We all could use a little boost of nutrition in our lives. Between balancing a hectic schedule of work, family and community responsibilities, nutrition is often left to the local fast-food restaurant, leaving us deficient in vital nutrients. A recent study published in the Journal of Endocrinology and Metabolism found that 59 percent of women are deficient in vitamin D, for example.
Women need different supplements at different ages. Here’s a breakdown of the supplements and vitamins women should be taking in addition to a multi-vitamin. Consult a physician before taking any supplements if you are on regular medications to guard against harmful interactions.
Women Ages 20-40
Vitamins
• D3, folate (folic acid, 400 mcg twice daily), niacin and pantothenic acid
Minerals
• calcium, magnesium, selenium and potassium
Additional vitamin-like substances:
• Lycopene: from tomatoes, 400 mcg per week
• Lutein: one leafy green vegetable per day
• Quericin: large portions of garlic, onion, celery or lemon juice every day
• Omega3: 2 ounces of fatty fish each day or 600 mg. of DHA
Women Ages 40-50
Vitamins
• D3, folate (folic acid, 200 mcg twice daily), niacin and pantothenic acid
Minerals
• Calcium, magnesium, selenium and potassium
Additional Vitamin-like substances
• Lycopene: from tomatoes, 400 mcg per week
• Lutein: one leafy green vegetable per day
• Quericin: large portions of garlic, onion, celery or lemon juice every day
• Omega3: 2 ounces of fatty fish each day
• Aspirin: 162 mg a day with two glasses of warm water
Women Ages 50 and up
Vitamins
• D3, pantothenic acid
Minerals
• Calcium, magnesium, selenium and potassium Additional Vitamin-like substances
• Lycopene: from tomatoes, 400 mcg per week
• Lutein: one leafy green vegetable per day
• Quericin: large portions of garlic, onion, celery or lemon juice every day
• Omega3: 2 ounces of fatty fish each day
• Aspirin: 162 mg a day with two glasses of warm water
• Coenzyme Q10: if over 62
Source: Oprah.com “Vitamins and You” based on recommendations from Dr. Mehmet Oz and Dr. Michael Roizen.
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