Vitamin and supplement guide

Rootine is the only personalized nutritional supplement. They customize each product based on your DNA, blood work results and lifestyle habits.

While most vitamin supplements are created for the average woman, this product is completely personalized.

What can a personalized Rootine sachet contain?

  • Vitamin B12
  • Vitamin B2
  • Vitamin B6
  • Vitamin C
  • Calcium
  • Copper
  • Vitamin D3
  • Alpha Lipic Acid
  • Zinc
  • Folic Acid
  • Vitamin E
  • Phytosterols
  • Iron
  • Manganese
  • Magnesium
  • MSM
  • Selenium
  • CoEnzyme Q10

Pros

  • The only multivitamin you need to take

  • A professional algorithm designs your body’s vitamin requirements

  • Modern scientific algorithms updated by decades of research

  • Slow-release microbeads are more natural for your body to absorb, like real food

  • Only the highest quality vegetarian nutrients are used

  • Easy to understand labels

Cons

  • For best results, semi-regular blood work is necessary

Rootine is the only multivitamin & nutrient supplement that is build from scratch 100% custom made vitamin packs for every single customer based on 3 crucial data points: Your Unique DNA Biomolecular Makeup Lifestyle Habits & Behaviors Continued Blood Nutrient Level Testing (optional) This is how we know exactly which vitamins and nutrients your body needs and what doses will be both safe and effective.Rootine

Ritual Women’s Daily Multivitamin

Ritual Women’s Daily Multivitamin was designed based on the needs of the women of the 21st century. Providing you with automatic refills and free shipping you never have to worry about stocking up. This multivitamin contains all 9 essential nutrients that are harder to get from your daily diet.

The capsules have a mint flavour which helps with avoiding nausea that many other pills may cause, so that way you’ll love taking them. They’re Vegan, GMO, Gluten and Allergen free.

Ritual claims that within 12 months of taking the product, your body will reverse aging which for women in their 20’s is an important fact.

You can read our full review of Ritual here.

9 Main Ingredients:

  • Folate. Methylated 4th generation Folate – 600 mcg (1020 DFE)
  • Omega-3. Vegan DHA from microalgae – 330 mg
  • Vitamin B12. Methylated B12 – 8 mcg
  • Vitamin D3. Vegan-certified D3 – 50 mcg (2000 IU)
  • Iron. Gentle, ferrous bis-glycinate chelate – 8 mg
  • Vitamin K2. Pure, non-soy form of K2MK7 – 90 mcg
  • Boron. Food-form Boron – 1 mg
  • Vitamin E. From mixed tocopherols – 6.7 mg (10 IU)
  • Magnesium. The chelated form of Magnesium – 30 mg

Pros

  • Refill Subscription Service

  • Gluten-Free

  • Allergen-Free

  • Mint Flavour

Cons

  • None

Optimum Nutrition Opti-Women

Opti-Women, is a multivitamin created in a small size tablet which makes it easy to swallow. It aids in fat burning while at the same time boosts your metabolism and provides you with a sufficient amount of energy to help you with your day to day activities.

It includes all the nutrients that are essential for having clear and glowing skin and also helps you to get rid of acne. It makes the skin less oily, smooth and clear. It also minimizes muscle cramps and boosts hair and nail growth.

It contains a good amount of calcium which is great for bone health especially if you are an active woman who’s not getting enough from your diet. The only downside of this supplement is that the outer part is more like a plastic material which gets very sticky when wet. You really need a good amount of water to swallow the tablet.

The company is popular for fitness supplements, but this women’s multivitamin is as popular as their other products.

MegaFood – Women’s One Daily

MegaFood Women’s One Daily is an excellent multivitamin support that helps to fill the gap in your daily multivitamin needs. It ensures that you get all the daily recommended doses that are lacking from your diet and boosts your stress response and also lifts your mood.

Taking this vitamin supplement will provide you with the support you need to get a relaxed mind and help you to easily manage the tension of your everyday life. It is easy to digest and doesn’t come with any form of stomach side effects because it is made from real organic ingredients.

The great thing about this product is that you only need to take one a day to get all the essential nutrients your body needs and may be lacking from your diet.

Another great thing about this product is that the company only used ingredients obtained from high quality organic farms to develop this supplement.

At least you know that the product you are putting into your system does not come with any chemicals or additives. The conclusion of the above is that this product works more or less like actual food.

More so, MegaFood uses a trademarked slow process in the production of their supplement which commonly helps to ensure that the nutrients maintain their nutritional value. Although the company made the product to be gentle on the stomach, a few users have reported gastrointestinal discomfort. So, it might be worth checking to see how suitable it is for you.

NATURELO Whole Food Multivitamin for Women

This is a premium quality multivitamin formula containing natural ingredients including vitamins A, B, C, D, E and K. It is made from organic Fruit & Vegetable Blends and is GMO and Gluten Free.

Individuals who have been dealing with allergies would fall in love with this supplement as it doesn’t contain any common allergen including Soy, Gelatin, Egg, Dairy or Yeast.

Also, it is free from any artificial additives or fillers and contains all natural ingredients; this multivitamin is also great for immune support. It boosts your body’s metabolism and helps to release energy. Your heart, brain and eye health would also be perked up. If you are constantly stressed suffering from inflammation, this supplement would help solve your situation and make you more relaxed and improve your overall health.

This multivitamin blend will also improve digestion and strengthen your bones.

It contains natural ingredients and no artificial additives . This product also includes amino acids and enzymes.

Garden of Life Multivitamin for Women

While creating Garden of Life multivitamin they especially focused on the top nutrients that are required for the optimal health of a women including folate, calcium, magnesium, zinc and Vitamin A, C, D3, E, and B-Complex. These special nutrient blends are made from RAW whole foods.

Vitamin Code Women’s multivitamin contains live probiotics and enzymes and antioxidants required for amazing health and energy. It is a woman’s all-inclusive nutritional support for breast health, reproductive health, stronger bone, radiant skin, healthy heart, and digestive support.

It is suitable for vegetarians and doesn’t contain gluten or dairy.

It is processed below 115° F to ensure the quality of nutrients is maintained.

You also get ‘co-factors’ that are attached to these nutrient molecules just as you would normally obtain in RAW Organic fruits and vegetables. They are also free from binders and fillers.

The Probiotic bacteria, from plant-based food with various groups of enzymes in this product enhance digestion. With this product, you get vitamins and minerals that your body requires in a premium chemical and physical structure and in a form that is most acceptable from your body, unlike the conventional artificially made nutrients.

It can be taken any time of the day with or without food. It comes in four capsules a day but the effect is most when taken 2 capsules 2 times a day.

When it comes to living life to its fullest, age is just a number. But along a woman’s lifespan, some nutrients are more essential than others. Next time you’re shopping for supplements, here’s what to prioritize based on your age.

Your 20s

When women are busy going to school, working hard to establish their careers, and—let’s be honest—playing hard, there’s a real need for nutritional upkeep.

During this time, women’s metabolisms are still pretty active, which may make it easier to fall into not-so-healthy habits like eating poorly (hello, “skinny fat”). As with anyone at any age, it’s important to exercise frequently, limit alcohol intake (the CDC defines heavy drinking as eight or more drinks a week, which puts a person at risk of psychological and physical harm), and avoid excessive amounts of non-nutritious food. But on top of that, there are some vits and supps that can help a 20-something stay healthy as they go full-force.

B Vitamins

Women in their 20s are busy building their careers and personal lives, all of which require vitamins for sustainable energy. Low levels of B vitamins can cause issues from irritability to fatigue and trouble concentrating, so women will do well to stock up on this family of nutrients (there are eight B vitamins total).

“A typical B-complex should be adequate for most women,” says Brooke Alpert, C.D.N, R.N, M.S, and founder of B-Nutritious.

Potassium

Women in their 20s benefit from consuming potassium, since, according to the USDA, older women tend to get substantially more potassium in their diets. Potassium is crucial for bone, blood pressure, and kidney health. And, for super-active young women, it can help prevent muscle cramping post-workout.

Foods high in potassium include vegetables, fruits, milk, yogurt, and foods high in protein—but supplements can also help fill in any gaps. According to Guidelines: Potassium Intake For Adults and Children, the recommended dosage of potassium starts at 90 ml/day (higher doses than 99 ml/day require a prescription).

Magnesium

According to the journal Nutrition, magnesium deficiency is most common in 20-something women, putting them at risk for metabolic syndrome (high blood pressure, high blood sugar, excess body fat around the waist, and wonky cholesterol levels), heart palpitations, and mood issues.

There’s a simple fix, however: Magnesium deficiency can be avoided by either adjusting the diet (for instance: adding more almonds, tofu, bananas, or spinach to your plate) or taking a magnesium supplement to obtain optimal levels of the nutrient. “The recommended number for adult women for magnesium is 320 mg,” says Alpert.

Your 30s

Iron

Women of childbearing age are at higher risk for iron-deficiency anemia because of blood loss during their monthly periods. And pregnant women need extra iron for increased blood volume and the fetus’ growth.

In general, being low on iron is no good—it can strain your muscles and lead to fatigue, brain fog, shortness of breath, dizziness, and mood issues.

The good news? There are plenty of yummy foods high in iron, including dark greens, lentils, black beans, dark chocolate (yay!) sardines, pistachios, raisins, and grass-fed meats. And, according to the Mayo Clinic, you can increase your iron absorption of by eating it with foods loaded with vitamin C (broccoli, melons, oranges, and tomatoes). It’s a good idea to have your doctor check your iron levels every year, from your twenties on up.

Choline

If you’re trying to conceive, Elizabeth Shaw, MS, RDN, and founder of Shaw Simple Swaps, says choline is key: “Choline is essential for memory, heart health, metabolism, as well as a healthy pregnancy and baby.” And, she says, “Less than nine percent of the adult population actually meets their needs for this nutrient.” According to the Annual Review of Nutrition, choline is critical during fetal development, influencing stem cell growth and brain development.

Eggs, liver, and peanuts are particularly high in choline—but you can supplement with it, as well.

Folate

For all women—especially women who want to conceive, folate (or folic acid) is also critical. This powerhouse vitamin promotes healthy hair, skin, nails, and mood—but it also plays a role in healthy pregnancies. In fact, according to the Review of Obstetrics and Gynecology, it’s responsible for DNA replication and helps to reduce the risk of neural tube defects in fetuses.

Women should aim for about 400 mcg per day, but reach for 500-600 mcg when pregnant or breastfeeding.

40s and Beyond

Women in their 40s and up are likely more focused on ensuring hormone balance and preventing or supporting the management of age-related diseases. In these decades, women hit perimenopause and menopause—dealing with fatigue, mood swings, mild hot flashes, irritation, brain fog, and weight gain.

Omega-3s

These healthy fatty acids are crucial for almost every major system of the body, but especially help support heart, mood, and joint health. According to research, women in particular have a lot to gain from omega-3 fatty acids.

A review published in the British Journal of Nutrition saw that omega-3s improved bone health—which can help fight against osteoporosis, an issue that affects many women in their 40s and older.

Omega-3 can be consumed through wild-caught fish, soy, walnuts, flaxseed and chia seeds, or you can take an omega-3 supplement.

Vitamin D

D levels begin to take a nose-dive as women reach their 40s. A daily supplement of Vitamin D is a great way to ensure women are getting enough of this key nutrient, which helps the body absorb calcium, bolsters the immune system, and even helps protect against hearing loss.

“I like women to have at least 1000IU of vitamin D, and more if it’s during the winter or they have very little sun exposure,” says Alpert.

Calcium

Calcium becomes even more important as estrogen starts to decline, which decreases the body’s ability to build bone. In their 40s, women also absorb less calcium from food, notes research in the Journal of Ayub Medical College, which found that both pre- and post- menopausal women in their 40s were deficient in calcium.

1,000 mg daily is the recommendation, so reach for dairy products, or you can take a calcium supplement.

Antioxidants

This group includes vitamin A — retinol, beta carotene, and carotenoids –, vitamin C, and vitamin E. They appear to play a role in protecting you from tiny particles your body makes, called free radicals, that can tear cells apart.

Antioxidants may lower the risk of some health problems and slow aging. Some researchers also think they help boost the immune system, your body’s defense against germs.

Antioxidants include:

Vitamin C. You may also hear it called ascorbic acid. It aids in healing wounds and helps your body make red blood cells. It also boosts levels of the brain chemical called noradrenaline, which makes you feel more alert and amps up your concentration.

Studies show that when you’re under a lot of stress, or as you get older, your levels of ascorbic acid go down. You can get vitamin C from broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes.

Vitamin E. It’s also known as tocopherol and includes related compounds called tocotrienols. Your body needs it to keep cells healthy. It may slow signs of aging, too. But you raise your risk of bleeding if you take too much of it every day. You can get this nutrient in foods like corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Step 2: Shop Smart

Use these tips to help you choose your supplements wisely.

Do your homework: Look up what each supplement does, and its risks and benefits. “A lot of people are just grabbing stuff off the shelf because they heard about it on TV or because people are talking about it,” says Jim White, a registered dietitian and a spokesman for the Academy of Nutrition and Dietetics. When in doubt, ask your doctor. If something sounds too good to be true …

Check for seals of approval: ConsumerLab.com, NSF Internationals, and U.S. Pharmacopeia are independent organizations that do tests to see if the ingredients on the label are in the container and the product is up to their standards. But they don’t test to see if the supplement has a particular health effect or is safe.

Make sure you get the answers for these 4 questions:

  • What are the benefits?
  • Does this have any risks?
  • How much of this do I take?
  • How long should I take it?

Questions? Call the maker. They can answer questions about ingredients and how much to take, for instance.

Vitamins: The Basics

Who takes vitamins?

It is estimated that about half of American adults take some type of vitamin or mineral supplement. These supplements are widely available, with each reported to have certain health benefits. Choosing which type to take can be a challenge.

Everyone’s vitamin needs are different, so it is good to talk to your doctor or registered dietitian before starting to take supplements. Your doctor can help you decide which products to take, or if you need to take any at all. Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems.

This basic guide will help you understand the benefits and the recommended daily amounts for vitamins, as well as for the important minerals iron, calcium, and zinc.

What is the recommended daily allowance for vitamins?

The recommended daily allowance (RDA) for vitamins and minerals is the average daily intake a person needs to avoid vitamin deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.

There are different ways to measure the RDA. Vitamins and minerals that are needed in larger doses are measured in milligrams (mg) and those that the body needs less of are measured in micrograms (mcg). There are 1,000 mcg in 1 mg. Each vitamin and mineral has a specific RDA.

Vitamin A

Vitamin A is fat-soluble vitamin also known as retinol. The RDA of vitamin A is 700 mcg for women and 900 mcg for men. Vitamin A can be found in many dairy products and yellow- or orange-colored fruits and vegetables.

Vitamin A benefits:

  • Helps fight infection
  • Maintains healthy vision
  • Plays a key role in heart, lung, and kidney health
  • Keeps skin healthy by fighting off toxins (also called free radicals)
  • Strengthens bones and teeth

Vitamin B

There are eight B vitamins, known as the B-vitamin complexes, with varying RDAs. According to the United States Department of Agriculture (USDA), most Americans do not get their RDA of B vitamins in their daily nutrition. In the U.S., many cereals, flour, breads, and pasta are routinely fortified with B vitamins to minimize risk of deficiency. B vitamins can be found in leafy green vegetables, animal proteins, and whole grains.

Vitamin B benefits:

  • Maintains normal brain function and memory
  • Needed for normal metabolism of carbohydrate, protein, and fats
  • Improves cholesterol by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol)
  • Reduces risk of heart disease
  • Reduces risk of stroke
  • Necessary for normal blood cell production and nervous system function

Vitamin C

Vitamin C is a water-soluble vitamin containing antioxidants that promote healthy tissue growth. The RDA for men is 90 mg and 75 mg for women. Vitamin C can be found in many fruits and vegetables.

Vitamin C benefits:

  • May reduce risk of getting the common cold
  • Maintains skin and tissue health
  • Strengthens bones and teeth

Vitamin D

Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. Vitamin D can also be found in cod liver oil, fatty fish, fortified juices, milk, and cereals. These can be a healthy alternative when a person does not get enough UV light. For children and adults the RDA is 15 mcg (600 IU). For ages 70 and older it is 20 mcg (800 IU).

Vitamin D benefits:

  • Influences immune cell function
  • Maintains nervous system functions
  • Needed for bone health
  • Regulates blood levels of calcium and phosphorus

Vitamin E

Vitamin E is an important vitamin for organ function. Fifteen (15) mg should be consumed daily. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains.

Vitamin E benefits:

  • Protects cells from damage from toxins
  • Maintains muscle function
  • Reduces risk of cancer
  • Reduces risk of heart disease
  • Reduces risk of Alzheimer’s

Vitamin K

Vitamin K is essential for blood clotting. The RDA of vitamin K is 120 mcg for men and 90 mcg for women. This protein-rich vitamin is mainly found in leafy green vegetables.

Vitamin K benefits:

  • Helps in rapid wound healing
  • Creates strong bones
  • Helps protect against heart disease

Calcium

Calcium is a mineral needed for healthy bone growth. The RDA of calcium is 1,000 mg for men and women ages 19 to 51; for women 51 and older and for men older than 70 it increases to 1200 mg per day. Most dairy products, such as milk, cheese, and yogurt, are good sources of calcium. Tofu, spinach, soy, and rhubarb are also high in calcium.

Benefits of calcium:

  • Improves muscle function
  • Helps to achieve healthy blood pressure
  • Aids in hormone secretion
  • Helps maintain strong bones
  • Helps maintain strong teeth
  • Decreases risk of osteoporosis

Iron

Iron helps transport oxygen in blood. Not enough iron may result in a weak immune system and fatigue. Men and women should consume between 8 and 18 mg of iron daily. Iron is found in red meats, leafy green vegetables, and legumes.

Benefits of iron:

  • Improves immune function
  • Provides energy
  • Improves brain function
  • Improves ability to concentrate
  • Carries oxygen in blood

Zinc

Zinc is only needed in small amounts. RDA for men is 11 mg and 8 mg for women. Red meat and poultry are good sources of zinc.

Benefits of zinc:

  • Reduces risk of cancer
  • Improves immune system
  • Improves memory
  • Reduces common cold symptoms

Share Facebook Twitter LinkedIn Email Get useful, helpful and relevant health + wellness information enews

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What vitamins and minerals does a woman need?

Everyone’s nutritional needs are a bit different. However, there are some vitamins and minerals that women tend to need more of as they age.

Women under 40 years of age

Share on PinterestDuring pregnancy, a woman will have a higher RDA for most vitamins and minerals.

Iodine

Iodine is crucial for the healthy development of a baby’s brain during pregnancy.

According to a 2012 national survey by the Centers for Disease Control and Prevention (CDC), women between the ages of 20 and 39 years had lower iodine levels than any other age group in the study.

Women in this age group are the most likely to become pregnant. The RDA for iodine for this group is 150 mcg.

Folate

Folic acid is essential for women during the years that they can reproduce because it reduces the risk of birth abnormalities, especially those involving the spine and brain. Folate also helps create red blood cells and aids in protein digestion.

The CDC recommend that pregnant women, and those who may become pregnant, take folic acid supplements. Women 18 and older who are not pregnant need 400 mcg per day.

Women aged 41 to 50 years

Iron

Women who are in perimenopause are at a higher risk of developing iron deficiencies. Iron is a mineral that is essential for reproductive organs and functions. Iron is also important for:

  • energy production
  • wound-healing
  • immune function
  • red blood cell formation
  • growth and development

The RDA for iron for women in this age group is 18 mg.

Calcium and vitamin D

As women age, they are at increased risk of developing osteoporosis, which is a condition that weakens bones and increases the risk of fractures. Calcium and vitamin D are essential for good bone health.

The RDA of vitamin D for adult women under 70 years of age is 15 mcg. The RDA for calcium is 1,000 mg for women aged 19 to 50 years.

Women aged 51 to 60 years

Vitamin B-6, B-12, and folic acid

Women aged over 50 years need more B vitamins than other women. B vitamins are crucial to overall health.

Vitamin B-6 is involved in over 100 known enzyme reactions and is essential to immune health. Vitamin B-6, B-12, and folic acid also help with:

  • red blood cell production
  • energy production
  • protein metabolism
  • cognitive development
  • nervous system function

Research also indicates B vitamins may lower the risk of many conditions that impact older women more frequently.

According to the FNB, 10 to 30 percent of older people do not get enough Vitamin B-12 because they cannot absorb it properly. The FNB recommend that people over the age of 50 years should take supplements or consume more foods fortified with vitamin B-12 to meet their RDA.

Calcium and vitamin D

Due to changes in hormone levels, women who are in postmenopause are at even greater risk of developing osteoporosis.

In a 2013 study that followed 36,282 postmenopausal women in the U.S. over 7 years, researchers concluded that the women who took calcium and vitamin D supplements might have reduced their risk of hip fracture.

The RDA of calcium is 1,200 mg for women over the age of 50 years.

Women aged over 70 years

Vitamin D

Vitamin D is essential to bone health and helps maintain muscle mass. As people age, they naturally begin to lose bone and muscle mass. People over the age of 70 need more vitamin D than younger people.

About the author

Leave a Reply

Your email address will not be published. Required fields are marked *