With countless supplements on the market today, there are a few factors to consider when choosing a multivitamin. “It’s important to first point out that multivitamins are not actually necessary for everyone,” says Laura Moretti, MS, RD, a Clinical Nutrition Specialist who specializes in sports nutrition and female athlete triad at Boston’s Children’s Hospital. “If you’re eating a balanced diet where you consume a variety of nutrients, you might not need one.”
Who Should Be Adding A Multi To Their Regime
According to Moretti, those who do not consume a healthful diet, who eliminate one or more food groups, who follow a vegan or vegetarian diet, or those have a poor appetite (possibly due to health complications) may not be receiving the 27 nutrients the body requires.
Here’s What A Woman Needs
As a general rule, Moretti says the top essential nutrients for females include folic acid (for childbearing-age women who might become pregnant and pregnant women), calcium, and vitamin D.
The Centers for Disease and Control and Prevention recommends that women of childbearing years take 0.4mg of folic acid, while the US Preventive Services Task Force states that dosage can climb to 0.8mg. Moretti suggests 1,000 mg a day of calcium—taken in separate doses since we only absorb about 500 mg of calcium at a time—and at least 1,000IU of vitamin D. “Your doctor might recommend a higher dosage of vitamin D, but that would be something determined by a blood test.”
Don’t Stress About The Form…
Whether you choose a capsule, tablet, powder, liquid, or chewable supplement is entirely your choice. “I’m fine with any form,” says Moretti. “The way I see it, whatever is easy for someone to commit to will work!”
…Or The Time On The Clock
And there is no better time of day to take your supplement, either. “if it’s in the morning after eating breakfast or at night before going to bed, it does not matter—as long as you’re getting it in,” says Moretti.
Scan Before You Swallow
Keep in mind that supplements are monitored as a sub-category of the Food and Drug Administration (FDA).
With the approval of your doctor, we’ve listed 10 quality multivitamins to consider:
One-A-Day Women’s Multivitamin
Moretti regularly recommends this traditional product to her clients since it contains the essential vitamins and minerals at an affordable price. “Some people complain of nausea or stomach upset, which can be a reaction to iron,” she adds. “If this happens, make sure to take the supplement with a meal.”