6 signs you might have a vitamin B12 deficiency
Vitamin B12 is essential for producing energy and some research has shown that it can help with depression and prevent dementia.
unbranded – Lifestyle
Once a niche industry confined to small sections of health food stores, vitamin supplements have exploded in popularity over the past 25 years. With products frequently promoted on social media and widely available online and at national retailers, the vitamin supplement market has more than tripled in size since the turn of the 21st century. Last year, the industry was valued at a whopping $60 billion, and one analysis predicts the global vitamin supplements market will exceed $115 billion by 2034.
Containing a combination of essential nutrients like folate, iron, calcium, potassium, zinc, magnesium and vitamins A, B, C, D, E and K, multivitamins typically lead the supplements industry in overall sales.
Here’s why multivitamins can be beneficial, which vitamins and minerals are best for women and whether any should be taken daily.
Why are multivitamins good for you?
Multivitamins can help fill nutritional gaps, especially for people with dietary restrictions or medical conditions like celiac disease that impair nutrient absorption. They’re also valuable in regions of the world that have limited access to diverse, nutrient-rich foods.
Even in developed countries like the U.S. though, research shows that nearly 1/3 of the population is deficient in at least one vitamin or mineral.
Women in particular may benefit from multivitamin supplementation. “Women have unique nutrient needs throughout their lives influenced by menstruation, pregnancy, lactation, menopause and increased risk for certain conditions,” says Jen Messer, a registered dietitian and nutrition consultant at Jen Messer Nutrition.
What are the best vitamins for women?
When choosing a multivitamin, women should consider their age, preexisting health conditions, lifestyle, dietary habits and nutritional recommendations from their doctor or registered dietitian. With such considerations in mind, here are some of the supplements most frequently suggested for women.
- Iron is especially important for women of reproductive age due to blood loss during menstruation. “Iron is vital for red blood cell production and oxygen transport, and menstruating women are more prone to deficiency and associated problems,” says Messer. The recommended dietary intake of iron for women ages 19 to 50 is 18 milligrams daily. Taking a multivitamin can help achieve this but eating red meat, seafood, poultry, lentils, spinach, tofu and fortified cereals can get you there as well.
- Folic acid, also known as folate or vitamin B9,is critical for women who are pregnant or may become pregnant as it helps prevent neural tube defects in the developing fetus. The nutrient is so important that “since 1998, the U.S. has mandated folate fortification in refined grains such as wheat, rice and cereal,” says Alice Lichtenstein, director of the Cardiovascular Nutrition Team at Tufts University. The U.S. Centers for Disease Control and Prevention recommends getting 400 micrograms of folic acid daily, an amount covered in most quality multivitamins.
- Omega-3 fatty acids, commonly called omega-3s, can help reduce symptoms of premenstrual syndrome (PMS) and menopause due to their anti-inflammatory properties. Omega-3s can also “be crucial for supporting hormone production,” says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind “Calm Your Mind with Food.” In addition to being available in a variety of supplements, dietary options to improve omega-3s intake include fatty fish, walnuts, flaxseeds and chia seeds.
- Calcium supports bone health, muscle function, blood clotting and nerve transmission and “is especially important for older women as they are at a higher risk of developing osteoporosis after menopause because that’s when estrogen levels decline,” says Naidoo. Most adult women need at least 1,000 to 1,200 milligrams of calcium daily. Good sources of it include dairy products, almonds, sardines, kale and bok choy.
- Vitamin D works to regulate calcium absorption and also supports immune function and mood. “Like calcium, vitamin D is key for bone health and reducing osteoporosis risk,” says Messer. Our bodies produce vitamin D via sun exposure, but people with limited exposure to sunlight may be at higher risk of deficiency, she explains. Vitamin D is commonly included in most multivitamins, but it can also be found in foods such as fatty fish, egg yolks, fortified dairy and plant-based milks and mushrooms.
- Magnesium may reduce PMS symptoms and improve sleep quality, which is important since research showsthat women are more prone to sleep issues than men. Women can supplement magnesium, but Messer says the best food sources of it are nuts (especially almonds and cashews), pumpkin and chia seeds, whole grains and dark chocolate.
- Vitamin B12 is another essential nutrient for women, Naidoo says, because it “nourishes the nervous system for a healthy stress response and reduces cortisol levels,” issues the American Psychological Association notes are more common in women than in men. Because vitamin B12 is abundant in animal products, “deficiency is more common in vegetarians,” says Messer. This is important to be mindful of, she explains, “because B12 is vital during pregnancy, lactation and aging.”
What vitamins should I take?
While such nutrients are essential for overall health, the majority of people don’t need to supplement them. “I generally recommend getting nutrients through food, which provides better bioavailability and includes fiber and hydration,” says Messer. “But there are times when supplements make sense.”
For example, iron may be needed for women with heavy periods, B12 helps vegetarians and vegans and prenatal vitamins are crucial during pregnancy and lactation. And vitamin D supplementation may be necessary for those in northern climates or with limited sun exposure.
“Supplements can help address deficiencies but should be used with caution as they may interact with medications or cause side effects,” advises Messer. “Always consult a healthcare provider before starting any supplement regimen so they can run lab tests to identify deficiencies and ensure you’re not exceeding safe upper limits.”
