Multivitamins for women: Answers to your FAQs
Who might benefit from a multivitamin and mineral supplement?
“Anyone could benefit from a well-formulated multivitamin, but specific populations are more likely to benefit from others,” suggests Stephenson. “Anyone with increased nutrient needs, like those with a stressful lifestyle, restrictive diet, heavy exercise schedule, recovering from surgery, pregnancy, breastfeeding, and the two years following child birth, and particular age groups; individuals in their 20s and over 50s typically find it difficult to get the RDA of the full spectrum of micronutrients from food alone.”
What should I look for when choosing the best multivitamin?
It’s important to make sure you choose a high-quality multivitamin supplement before adding it to your daily wellness routine. According to Baker, you should try to avoid multivitamins that contain carbonate, oxide, and silicon dioxide: “Synthetic fillers and additives are, to put it bluntly, signs of a poor quality supplement. Many companies will cut corners and compromise on the ingredient quality for larger profit margins.”
You also need to take into account your personal needs and goals. For example, during pregnancy, it’s recommended to opt for multivitamins that contain sufficient levels of folate, iron and choline, as well as vitamin D, all of which are particularly helpful when it comes to foetal development.
“Multivitamins are also a great option for those going through rapid growth stages such as adolescence and puberty, when the body requires particularly large doses of varying nutrients,” adds Baker. “Calcium, vitamin D and phosphorus, for example, are vital nutrients required for bone growth during these definitive years.”
Which nutrients are important to consider?
“You want to see a full spectrum of vitamins and minerals,” says Stephenson. “Many [multivitamins] just contain vitamins, but minerals are as important.” She says you should look out for B vitamins and vitamin D3, most notably, while Bauskis adds that vitamins K2 and B12 are important, as are minerals, magnesium, zinc and iodine.
Are there any multivitamins specifically formulated for women?
Yes – and they will often say on the packaging, so they are easy to spot. Bauskis notes: “Women may have a higher need for iron, specifically during the menstruating years, so a gentle, well-absorbed form of iron is an important part of a woman’s multivitamin. How a woman handles oestrogen and other hormones throughout her life can be supported with the addition of phytonutrients like broccoli and pomegranate.”
She continues: “Selenium and iodine are often lacking in our diets but play a major role in thyroid function and our reproductive health.” If you are pregnant, breastfeeding or menopausal, you can also buy specific multivitamins to best support your needs.
What is the best time to take multivitamins?
“As most multivitamins contain fat-soluble vitamins, it is best to take them with food, as
we require dietary fats to increase absorption of vitamins A, D, E and K,” details Baker. “Which meal you take them with doesn’t matter quite as much; however, do ensure that the meal contains a source of healthy fat.”
However, it’s important to take multivitamin supplements daily as instructed and not to exceed the recommended dose. “Taking multivitamins in excess may cause harmful side effects, and taking them in conjunction with other medications can also have unintended consequences,” recommends Barry. “Therefore, it’s always best to consult with a healthcare professional before starting any supplement regimen.”
Baker also suggests that how you store your vitamin supplements is as important as your dosage: “Fat soluble vitamins are powerful antioxidants and if exposed to UV light for lengthy periods will oxidise and produce free radicals – not good!” In order to prevent this, you should look to store your multivitamins in airtight contains – the dark glass bottles that each supplement comes in is always good choice.
Is there anyone who shouldn’t take a multivitamin?
Generally, multivitamins are a safe way of ensuring that you meet your nutritional needs — but, at the same time, it’s possible to have too much of a good thing.
Barry shares that taking more than the recommended dosage of multivitamins can sometimes result in nausea, headaches, diarrhoea or constipation. It’s also important to consider how some vitamins and minerals can interact with certain medications, such as blood thinners or birth control pills, to avoid any complications. If you’re someone who suffers from allergies, you can also opt for an allergen-free complex.
“Anyone with a medical condition or on prescription medication should consult with their physician before taking supplements,” explains Stephenson. Essentially, if you are unsure, speak to a doctor or specialist first. “Some individuals should avoid taking iron; you’ll notice that many practitioner brands avoid using iron in their multivitamins for this reason,” she adds. “Iron should really be taken separately, and only when required to avoid the risk of iron accumulation.”
