Which Vitamins are crucial as you grow from a Mother to a Grandmother?

As a woman you experience several changes with passing years both physically and mentally. Consequently, you have to be extra cautious about your nutritional demands particularly vitamins and minerals. Proper balanced diet and exercise are two of the key health keepers. But how long can you honestly stick to a well balanced diet? A family wedding or a holiday with friends is enough to challenge your health resolutions. So, how can you keep your nutrient intake in check? The answer is- Vitamin supplements. A vitamin supplement is intended to provide vitamins that may not be consumed in enough quantities through diet alone. Although most health experts advocate for whole food as the best source for nutrients, multivitamin supplements become essential in situations where diet alone is unable to fend for the nutritional demand.

There are some essential vitamin supplements for women that can help to plug the nutritional void. Following are some vitamins that women should consume:

Vitamin A:

Vitamin A helps to maintain supple skin and healthy eyes. It is also needed for reproduction and breast-feeding. Green vegetables, fish and whole milk are some good sources of this vitamin. Daily requirement: 2300 IUs.

Vitamin B:

All the B vitamins help to maintain a healthy metabolism and sharp mind. Vitamin B6 is found to ease the symptoms of pre menstrual syndrome or PMS. But the most important vitamin for women among all the B vitamins is folic acid or Vitamin B9. Folic acid helps to keep red blood cells well and also ensure healthy babies in pregnant women. Falling short of this vitamin during pregnancy can lead to increased risk of major birth defects of brain and spine of the baby. Folic acid demand can be met by consuming ample of whole grains, beans, lentils, pea etc. But if you are pregnant your daily demand increases to 600 micrograms. Hence, you may need to take Folic acid supplements if doctor recommends. Daily requirement: 400 micrograms.

Vitamin C:

Go citrus crazy because this vitamin has many health benefits apart from acting as a stress buster. Vitamin C has antioxidant properties which help to boost the immune system, prevent heart diseases and eye problems. Vitamin C also aids in the production of collagen which is a major structural protein and keeps wrinkles off your skin. Daily requirement: 75 milligrams.

Vitamin D:

This ‘sunshine vitamin’ is extremely important for healthy teeth and bones. It is synthesized in the body on exposure to sunlight. So, if you often shun the sun, think again! Vitamin D helps in absorption of calcium and phosphorus from your diet. Studies have revealed that this vitamin even helps to prevent breast and ovarian cancer. Elderly people above 60 years are at higher risk of osteoporosis as they are unable to produce sufficient amount of Vitamin D. This may be either due to insufficient exposure to sunlight or lesser receptors in the skin for tapping the sunrays. Daily requirement: 1000-2000 IUs.

Apart from these vitamins, women also need to take care of the following minerals primarily:


Elderly women are prone to post menopausal osteoporosis due to a slump in estrogen levels. That means you need to take extra care of your bone health. Calcium aids in bone mineralization and is one mineral that is recommended to be taken as a supplement after menopause. So, fill up your milk glasses and yogurt cups to get stronger and healthier bones. Some plant products such as flaxseeds, legumes and nuts are also found to contain estrogen like compounds called phyto estrogens that help to maintain optimal health in women. Daily calcium requirement: 1000 micrograms.


Heavy menstruation? Don’t ignore your iron demand. Iron deficiency can lead to anemia and weakened immune system. So, keep munching iron rich food such as banana, apples, spinach, red meat to maintain good levels of iron in your body. Doctors can recommend iron supplements if you are tested consistently low in hemoglobin levels. Daily Requirements: 18 micrograms.

Nutrition during Breast feeding:

Only a healthy mother can pass on good health to her child through breast feeding. Therefore, at this stage of motherhood, a woman needs to take care of her personal nutritional need as well as that required to produce the breast milk. The best way is to consume a nutritious diet enriched with the goodness of fresh fruits, vegetables, milk and its products, fish, eggs etc. Also there are certain drugs that can adversely affect or enter in the milk supply and consequently harm your baby. Thus, it is best to consult your doctor on this. He may also recommend certain dietary supplements if required.

A healthy mother fosters a healthy family. So, take care of your diet and age gracefully and healthily.

Multivitamins for Multitasking Women

Are you a woman who juggles with plenty of tasks all day? Amid your chores that keep you on your toes from the minute you step down your bed till the time you cuddle back, there is something which is crying out for your attention-your health! Your nutritional needs change with every stage of life and you can’t be sticking to the same old schedule and diet always. Hence, as you age, vitamins become even more essential for you and their deficiency can lead to serious health problems. Dietary supplements particularly, multivitamins for women, can help you boost up your health and improve your quality of life.

Vitamins are essential compounds that may be required in small quantities but play a crucial role in our body processes. Your body cannot produce vitamins, except Vitamin D, so they have to be incorporated through food. And because no single food contains all the vitamins, a well balanced diet is what you need. So, if you are one of those 10% ladies who can dodge her favorite chocolate pudding for her diet salad, you can afford to skip vitamin supplements. However for the larger chunk of women, multivitamin supplements are important, particularly those who avoid ample of fruits and vegetables. Let’s explore some of the important multivitamins for women’s health.

Be healthy with B vitamins:

Although all the B vitamins are necessary for woman’s health, three vitamins namely, folic acid, vitamin B6, vitamin B12 is even more important. These are helpful in enhancing cognitive function and building DNA. Multivitamins with Folic acid for pregnant women have been found to lower the risk of neural tube defects and also promote the birth of healthy weight babies.

Vitamin B6 which is important for healthy metabolism can be picked up through potatoes, fish, banana, chickpeas, beans, cereals, meats and poultry. 

Vegetarians are at risk of deficiency of Vitamin B12 and can be benefited from a daily vitamin B12 supplement and adding sources of Vitamin B12 in their diet such as eggs, milk, yoghurt and fortified foods.

Antioxidant Vitamins:

Some vitamins are free radical scavengers or antioxidants. They include Vitamin C, Vitamin A and Vitamin E. These vitamins help to prevent cell damage by knocking down the free radicals which are the main culprits of DNA defects.

Beta-carotene is found in colored fruits and vegetables such as carrots, papaya, peach, apricots, broccoli, tomatoes etc. and is converted to vitamin A in the body. Vitamin A helps to strengthen bones, skin, soft tissues and cell membranes.

Vitamin C helps in formation of red blood cells and accelerates wound healing. It enhances alertness and concentration. Apart from citrus fruits, kiwi, strawberries, pepper, potato can provide you with ample of Vitamin C

Vitamin E plays a key role in maintenance of cell membranes. Studies have also found Vitamin E to slow down the degenerative changes. Vitamin E is contained in whole grains, sunflower oil, peanut butter and nuts.

For women antioxidant multivitamin supplement is a good source of essential antioxidants if their diet is low in fruits and vegetables.

Vitamin D for women:

Vitamin D helps to the body to absorb bone strengthening minerals, calcium and phosphorus, into the bloodstream. Insufficient supply of Vitamin D diminishes the reserves for calcium and phosphorus thus thinning your bones. Your body can prepare its own Vitamin D on exposure to sunlight. So, that means you don’t have to worry much about your diet for this vitamin. All you need to do is stop shunning the sun. However, older adults or people with darker skin face trouble in trapping enough sunlight and can make up for it with and people who vitamin D-fortified foods or supplements. For postmenopausal women, multivitamin supplements enriched with calcium and vitamin D become even more necessary as they become more prone to osteoporosis after menopause.

How to choose the right multivitamin?

So, the bottom line is that Multivitamin supplements benefit women and help them make up for the missed out vitamins. The next big task is to choose a multivitamin suitable for you.

Steps for selecting for multivitamin:

  • Firstly, assess your diet and find out if you eat balanced meals that include plenty of fruits and vegetables. Underline the nutrients you are missing out on and them choose the multivitamin accordingly.

  • Pay attention for any particular nutritional need you may have. For example, women beyond 55 years are at risk for osteoporosis and thus require higher levels of calcium and vitamin D.

  • Don’t pop vitamin pills anytime like sugar candies! Consult your doctor about the time of taking the multivitamin, as some are better with food and others with an empty stomach.

So complete your nutrient jigsaw with the best multivitamin supplements for women and add more vigor to your life.