Recommended Vitamins for Women

Generic and name brand vitamins are available in formulations specific for women or for any adult to use. An organization called the United States Pharmacopeia (USP) sets quality standards as well as standards on the purity and contents of vitamins for sale in the United States. Both over-the-counter and prescription vitamins are evaluated by them, although medical advice from a doctor should be followed when considering any type of a nutritional supplement or change in diet. Consider this information about recommended vitamins for women.

Folate

• Folate, which is also referred to as folic acid or vitamin B9, is recommended by the Food and Drug Administration to be taken by any woman who could get pregnant, because it helps prevent birth defects of the brain. Women who are trying to get pregnant or who are already pregnant should get 400 micrograms of folate every day. Foods that contain natural folate include spinach, orange juice or fortified grains such as packaged cereals; folate may also be purchased as a supplement or can be an ingredient in multivitamins and prenatal vitamins.

Iron

• Women who may become pregnant should make sure to consume foods or supplements that are rich in or fortified with iron. The United States Department of Agriculture recommends a daily amount of 18 milligrams of iron for women age 19 to 30. Iron can be found in meat, spinach and fortified foods as well as in multivitamins and prenatal vitamins.

Vitamin B12

• Women who are over the age of 50 are recommended to take supplements of vitamin B12 to reach a total of 2.4 micrograms daily. In addition, the National Institutes of Health Office of Dietary Supplements recommends that women who are pregnant get at least 2.6 micrograms of vitamin B12 daily, and lactating women should get 2.8 micrograms daily. Vitamin B12 is promotes cognitive functions, and deficiencies can cause anemia and dementia.

Vitamin C

• Women who could become pregnant are recommended to get at least 75 micrograms daily of vitamin C. Vitamin C helps with the absorption of iron and can decrease the risk of women developing anemia during pregnancy. Women can eat foods such as citrus juices or oranges, or take a supplement containing only vitamin C or get the recommended daily allowance by taking a prenatal or multivitamin each day.

Vitamin D

• Women are recommended by the Food and Drug Administration to get 25 micrograms of vitamin D every day, especially those who are at risk of bone diseases such as osteoporosis. Vitamin D is added to foods such as milk and orange juice and is available in supplements as well as added to multivitamins. Vitamin D helps the body absorb calcium, which can prevent the loss of bone, and supplements may be needed in women who are elderly, have dark skin or do not get exposure to natural sunlight.

Prenatal and Multivitamins

• Women who do not get the proper amount of nutrients from foods may be recommended to take a daily multivitamin, and those who could get pregnant may consider a prenatal vitamin. These supplements are regulated by the Food and Drug Administration and contain the recommended daily allowance of many necessary vitamins and minerals. Some prenatal vitamins also include stool softeners and fiber to decrease the risk of constipation that can result from iron or from pregnancy.