Best Multivitamins for Women

Beauty for a woman begins with health. And health is, first of all, the saturation of the body with vitamins, as well as vital minerals. You can draw nutrients from food, but this will have to consume daily pounds of fruit, vegetables, fish and meat. It is much easier to purchase a perfectly balanced multivitamin complex, which has everything a female body needs.

Prevention of osteoporosis, relief of symptoms related to premenstrual syndrome, collagen production, reduced risk of diabetes, etc. Here are 6 vitamins and nutrients that women need to maintain their health.

Calcium

Calcium is a mineral salt which the human body essentially needs especially because it helps the formation and maintenance of bones and teeth. It is even more important for women because it will prevent osteoporosis and relieve the symptoms associated with premenstrual syndrome, in addition to preventing fractures in the elderly. In the case of osteoporosis, calcium helps to slow the decrease of bone mass (bone loss) and thus slow the progression of the disease. Research suggests that premenstrual syndrome may be partly related to calcium deficiency. The results of a clinical study confirmed that calcium intake during 3 cycles reduced fatigue and depression generally felt during the premenstrual period 12.

You will find a good calcium intake in dairy products (milk, cheese, yoghurt) in fish (salmon, tuna, herring), calcium-enriched soy beverages (soybeans), oilseeds (sunflower, sesame), legumes, nuts, green vegetables (parsley, dandelion, watercress, spinach, fennel, broccoli, green bean, green cabbage, rhubarb) and many fruits (blackcurrant, orange, currant, blackberry, rhubarb).

Vitamin D

Like calcium, vitamin D is essential for healthy bones and teeth because their intake must be combined for optimal efficiency. Vitamin D helps regulate the level of calcium in the blood while reducing its elimination through the urine. It would affect the prevention of osteoporosis and slow down its progression.

Vitamin D is composed of fat-soluble substances, also known as provitamins D. Ergocalciferol (D2 - plant form) and cholecalciferol (D3 - animal form) included in these provitamines are converted by the body into calcitriol, under hormonal form. This compound would also control proliferation and cell differentiation as well as insulin secretion 1. Finally, studies show that vitamin D plays a significant role in diabetes.

You will also find a significant amount of vitamin D in many foods such as fish (tuna, salmon, swordfish), vitamin D fortified soy beverages and milk.
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Folic acid (vitamin B9)

Folic acid or vitamin B9 is part of the vitamin B complex. This vitamin is essential for the growth of the fetus in pregnant women. It promotes the proper development of the baby's spine, brain and skull, especially during the first 4 weeks of pregnancy. Folic acid could also reduce the risk of neural tube defects (primary nervous system). These occur when there are disorders with the closure of the neural tube during the first weeks of pregnancy. The fetus can then develop congenital malformations in the spine, brain or skull.

These abnormalities can make the child cripple for life or cause death. Some studies have also linked high intake of vitamin B9 with reduced risk of breast cancer 1 .
In preparation for pregnancy, it is recommended to take 600 μg of folic acid daily. In other times, the suggested dose is 400 μg per day. Offal (poultry, veal, pork), legumes and dark green leafy vegetables (spinach, romaine lettuce) are all foods that are a good source of folic acid.

The iron

Iron is essential to the body because it promotes the transport of oxygen in all cells. Also present in myoglobin, a substance similar to hemoglobin, iron also allows the muscles to store oxygen stores. It is also involved in the production of the main source of body energy, adenosine triphosphate (ATP). Iron deficiency is the most prevalent deficiency in the world. WHO states that 25% of the population suffers from anemia, half of which is due to iron deficiency 1 , 2 .

The best food sources of iron are red meat, poultry, fish and seafood, as they contain both heme and non-heme iron. Dried fruits, molasses, whole grains, legumes, green vegetables, hulls, seeds, eggs and dairy products contain only non-heme iron.

Vitamin C (ascorbic acid)

Vitamin C, also known as ascorbic acid, is used by the body for over a hundred functions, one of which is the production of collagen. Essential to the human body, collagen contributes to the formation of connective tissue of the skin, ligaments and bones. Vitamin C also promotes the maintenance of the immune system, including wound healing, formation of red blood cells and absorption of iron by the body.

Vitamin C also has a significant antioxidant effect. The benefits of vitamin C have also been proven to prevent colds, cardiovascular disease, certain types of cancer, cataracts and macular degeneration.
Vitamin C is found mainly in fruits and vegetables and preferably raw: pepper, orange, lemon, grapefruit, kiwi, papaya, mango, raspberry, strawberry, broccoli, tomato, etc.

Magnesium

Essential to the body, magnesium takes part in more than 300 metabolic reactions in the body. Half of the magnesium is found in the bones and teeth while the other half is distributed in muscles, liver and other soft tissues. Among these many functions, it contributes, among other things, to the maintenance of heart rate, lipid metabolism, regulation of blood sugar and blood pressure. Combined with vitamin B6, magnesium would reduce the discomfort of PMS. 1It would also help relieve migraines and menstrual pain.

Studies have also found a link between blood magnesium levels and insulin resistance. Sufficient magnesium intake would reduce insulin resistance, a precursor to diabetes. Finally, magnesium plays a significant role in maintaining bone density, which gives it preventive properties related to osteoporosis.

In order to have a sufficient daily intake, women between the ages of 19 and 30 must consume 310 mg of magnesium and women aged 31 and over, 320 mg. Pregnant women between the ages of 19 and 30 must consume 350 mg and 360 mg for those aged 31 and over.
Magnesium is found mainly in legumes, seeds, nuts, whole grains, wheat germ, dark green leafy vegetables and brewer's yeast.