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VITAMINS, HERBS & SUPPLEMENTS

Best Vitamins For Women

Our definitive guide to the supplements your body really
needs
ByELIZABETH SOMER, RDSEPTEMBER 6, 2012WRITE A COMMENT

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Your Complete Vitamin and Supplement Guide

Okay, maybe you don't need supplementsif you are among the 7% of women who
never skip meals or eat ice cream for dinner. For the other 93% of us, supplements are a
great way to fill in what's missing from our diets and may even protect against disease.
But with all the pills and potions on the market, what are the best vitamins for women?
Prevention has demystified the issue with this complete guide. It spells out which
nutrients women should be taking every day based on the latest safety and efficacy
research, which forms are best absorbed, and optimal doses. We've also included a
section on supplements that aren't for everyday use but that you may want to take
occasionally to treat various conditions, such as arthritis or flagging energy (while these
are considered the best vitamins for women in general, consult a doctor before trying
these or any supplements if you take prescription medication).
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More from Prevention: 5 Nutrients Even Healthy Women Miss

The Ground Rules
Unless otherwise noted, all the nutrients on this list should be taken in a daily
multivitamin with a meal. A multivitamin saves you money compared with buying
dozens of individual bottles, and the nutrients will work better as a team. Also,
recommended amounts are for adult women, not men or children (we specify if doses
are different for pregnant, breastfeeding, or menopausal women). Take this guide with
you when discussing supplements with your doctor or when shopping. And remember,
vitamins can't replace a healthy diet, but they can help compensate for what you're
missingand give you peace of mind as well.
Want more healthy advice? Get it delivered to your inbox daily with ourfree Prevention
Today newsletter!

Black Cohosh
Do You Need It? May control hot flashes during menopause.
How Much? 40 mg of extract per day. Possible side effects include stomach discomfort
and headaches. Should not be taken by women who might be pregnant or who have
breast cancer.
Look For: 1 mg of 27-deoxyactein (also called triterpene glycoside).
Glucosamine
Do You Need It? May help to prevent and treat arthritis, including joint stiffness and
pain.
How Much? 500 mg three times a day. Expect to take it for 2 months before noticing
improvement (stop taking it after 4 months if your symptoms haven't changed). Stick
with reputable brands that have a strong presence in your health food store.
Look For: Glucosamine, glucosamine sulfate, or glucosamine hydrochloride.

Echinacea
Do You Need It? Might lessen severity of colds and infections.
How Much? 1 g dried root or herb used to make tea (take three times a day) or two
500-mg tablets three times a day. For tincture, follow manufacturer's directions.
Look For: Brands that have a big presence in your health food store. People with
allergies might experience a reaction to this herb. Should not be taken by women with
autoimmune diseases or liver problems.
Ginger

Do You Need It? May lesson severity of nausea and vomiting, motion sickness,
morning sickness during pregnancy, and possibly chemotherapy-induced nausea.
How Much? One or two 500-mg capsules of powdered ginger every 4 hours as needed.
Should not be taken after surgery because ginger can prolong bleeding time.
Food Source: A 1-inch-square piece of peeled fresh ginger contains the equivalent of
500 mg.

Ginseng
Do You Need It? Promotes immunity, boosts metabolism, and improves thinking,
memory, and concentration. Possibly reduces the risk of many cancers and may help
control blood sugar in people with diabetes.
How Much? 1 to 2 g dried root powder daily or 200 mg of a standardized extract taken
as 100 mg twice daily. Stick with reputable brands with a strong presence in your health
food store and products that are standardized to 4% ginsenosides. Take for no longer
than 3 months. Do not take if pregnant or breastfeeding.
Look For: Asian or Panax ginseng root, also known as Chinese or Korean ginseng root.
Lycopene
Do You Need It? May lower risk of heart disease and cancer.
How Much? 5 to 15 mg.
Look For: Capsules or tablets of lycopene.
Food Sources: Tomatoes and tomato products, watermelon, pink grapefruit, and
guava.
Coenzyme Q-10

Do You Need It? Aids in energy production and immunity. Might help prevent cancer
and treat congestive heart failure and cardiomyopathy (inflammation of the heart
muscle). Limited evidence suggests a possible role in the treatment of migraines and
several muscle-weakness disorders, including Parkinson's disease and the musclecoordination problem ataxia.
How Much? 30 to 60 mg; see a physician before taking higher doses.
Look For: Softgels, which might improve absorption compared with tablets or
capsules.
Food Source: Meat, fish, and chicken. Small amounts in vegetables, fruit, and milk.
Vitamin D
Why You Need It: Strengthens bones and helps prevent osteoporosis. Might lower
risk of colon cancer, multiple sclerosis, and rheumatoid arthritis. May protect vision and
curb PMS symptoms.
How Much? Ages 19 to 50 and pregnant or breastfeeding, 200 IU; 51 to 70, 400 IU;
over 70, 600 to 800 IU.
Look For: Vitamin D or cholecalciferol.
Food Sources: Milk, juice, soy milk, and cereals (fortified only); salmon; sardines; and
egg yolks
Vitamin E
Why You Need It: It's an antioxidant. Counteracts DNA damage that ages cells. May
help prevent heart disease, cancer, memory loss, and cataracts. Boosts immunity.
How Much? 30 IU. Doses up to 400 IU are safe and possibly beneficial.
Look For: D-alpha tocopheryl ("natural" vitamin E), which is better utilized than
synthetic dl-alpha tocopheryl.

Food Sources: Wheat germ, safflower oil, most nuts (almonds, hazelnuts, peanuts),
and spinach.
Vitamin K
Why You Need It: Aids blood clotting, boosts bones, and may curb heart disease risk.
How Much? 90 mcg.
Look For: Vitamin K, vitamin K1, or phylloquinone.
Food Sources: Leafy greens.
Folic Acid
Why You Need It: Supports normal cell growth and prevents anemia and birth
defects. May reduce the risk of heart disease, high blood pressure, preterm delivery,
memory loss, Alzheimer's disease, depression, and cancer.
How Much? 400 mcg. Pregnant women need 600 mcg; breastfeeding mothers, 500
mcg. Take no more than 1,000 mcg without physician approval.
Look For: Folic acid.
Food Source: Leafy greens, orange juice, wheat germ, cooked dried beans, and
fortified grains
Vitamin B6
Why You Need It: Helps produce hormones and brain chemicals. Strengthens
immunity. Might lower risk of memory loss, heart disease, depression, and morning
sickness during pregnancy.
How Much? 2 mg.
Look For: Vitamin B6 or pyridoxine hydrochloride.

Food Sources: Chicken, fish, extralean red meat, avocados, potatoes, bananas, whole
grains, cooked dried beans, nuts, and seeds.
Vitamin B12
Why You Need It: Helps prevent heart disease, memory loss, anemia, and depression.
Maintains nerve and brain function.
How Much? 2.4 mcg; pregnant, 2.6 mcg; breastfeeding, 2.8 mcg.
Look For: Vitamin B12, cyanocobalamin, or cobalamin.
Food Sources: Extralean red meat, poultry, shellfish, eggs, milk, and soy milk.
Calcium
Why You Need It: Reduces the risk of osteoporosis, high blood pressure, and possibly
colon cancer. Aids in blood clotting, muscle contraction, and nerve transmission. Might
reduce symptoms of PMS and help weight loss. May need to take as a separate
supplement.
How Much? Ages 19 to 50 and pregnant or breastfeeding, 1,000 mg; over 50, 1,200
mg.
Look For: Most forms of calcium are well absorbed. Avoid "natural" calcium from
oyster shell, bonemeal, or dolomite, which may contain lead.
Food Sources: Low-fat milk products, juice and soy milk (fortified only), sardines,
tofu, leafy greens, and dried beans and peas.
Chromium
Why You Need It: Regulates blood sugar and may help lower blood sugar levels in
those who are insulin resistant.

How Much? Ages 19 to 50, 25 mcg; pregnant, 30 mcg; breastfeeding, 45 mcg; over 50,
20 mcg.
Look For: Chromium nicotinate, chromium-rich yeast, or chromium picolinate, which
are better absorbed than chromium chloride.
Food Sources: Whole grains, wheat germ, orange juice, chicken, and oysters.
Copper
Why You Need It: Aids in nerve transmission, red blood cell formation, maintenance
of strong bones, and brain, heart, and immune function. Regulates blood sugar and
protects against birth defects.
How Much? 2 mg.
Look For: Copper gluconate or copper sulfate.
Food Sources: Shellfish, organ meats, grains, nuts, seeds, soybeans, and leafy greens
Iron
Why You Need It: Prevents fatigue, improves exercise performance, strengthens
immunity, and maintains alertness and memory.
How Much? Ages 19 to 50, 18 mg; pregnant, 27 mg; menopausal, no more than 8 mg.
Look For: Best absorbed as ferrous fumarate or ferrous sulfate.
Food Sources: Extralean red meat, fish, poultry, cooked dried beans and peas, dried
apricots, leafy greens, raisins, whole grains, and fortified cereal.
Magnesium
Why You Need It: Aids in muscle contraction, nerve transmission, blood pressure
regulation, immune function, and bone formation. Might lower risk of heart disease and

diabetes. Helps control hypertension, headaches, and preeclampsia during pregnancy.

May need to take separately.
How Much? 400 mg.
Look For: Magnesium oxide, carbonate, or hydroxide.
Food Sources: Low-fat milk, peanuts, avocados, bananas, wheat germ, whole grains,
cooked dried beans and peas, leafy greens, and oysters.
Omega-3s
Why You Need It: Lowers risk of heart disease, memory loss, bone loss, and
osteoporosis. Reduces symptoms of rheumatoid arthritis. May boost mood. Must take
separately, not in a multivitamin.
How Much? 1 g. Women with high triglycerides should get 2 to 4 g along with a
physician's care.
Look For: Omega-3s as a mixture of EPA and DHA (eicosapentaenoic acid and
docosahexaenoic acid). Best source: fish-oil supplements.
Food Sources: Fish, walnuts, and flaxseed.
Selenium
Why You Need It: It's an antioxidant. May lower risk of heart disease,
rheumatoid arthritis, and certain forms of cancer.
How Much? 55 mcg; pregnant, 60 mcg; breastfeeding, 70 mcg. Doses greater than 400
mcg can be toxic.
Look For: Selenomethionine and selenium-rich yeast.
Food Sources: Whole grains, nuts, seafood, and lean meat.

Zinc
Why You Need It: Speeds healing, boosts immunity, prevents pregnancy
complications, and helps maintain strong bones and normal taste and smell.
How Much? 8 mg; pregnant, 11 mg; breast-feeding, 12 mg. Limit intake to less than 40
mg per day.
Look For: Zinc gluconate, zinc picolinate, zinc oxide, or zinc sulfate.
Food Sources: Oysters, extralean red meat, turkey, nuts, cooked dried beans and peas,
wheat germ, and whole grains.
Supplements 1, 2, 3
Think taking supplements is complicated? It doesn't have to be. Follow these simple
guidelines and you can be confident that your nutritional needs are covered.
Take a moderate-dose multiple vitamin and mineral supplement that
supplies approximately 100% of the daily value for a wide range of
nutrients.
If you don't consume at least three servings of calcium-rich foods daily
(such as fat-free milk and yogurt) and lots of magnesium-rich whole
grains, wheat germ, soy products, and legumes, consider
supplementing your multi with extra calcium and magnesium. (You
may also want to supplement with omega-3 fats if your diet is not rich
in fish.)
You might want to customize this basic program with a few other
supplements to meet your personal needs, such as black cohosh if
you're battling menopause symptoms or glucosamine for arthritis.