Multivitamins are one of those supplements that we all hear we should be taking, but often forget about.
Growing up, I did poor job of giving my body the vitamins and minerals it needed. But, as I became more and more interested in my health and nutrition ... I quickly found out that these vitamins and minerals are essential.
When I say essential, I mean it too! Multivitamins are supplements that contain a wide variety of vitamins and minerals our bodies needs to function at their best.
In fact, If I forget to take my multivitamin, I can tell! That's because multivitamins can provide several benefits for your body's physical and mental well-being (1).
If you saw a full list of the nutrients your body needs every day, it would look overwhelming. It can also be next to impossible to get all of these nutrients through your diet alone.
Trust me, even as a dietitian, I have a really hard time. Plus, there are some vitamins and minerals that women may need more-so than men do and vice versa.
As women, our bodies are different. That also means the nutrients we need and the amounts we need them in can vary as well.
When selecting a high-quality multivitamin for women, it's important to consider these differences.
So, what are good multivitamins for women? What ingredients should women look for in a multivitamin? Today, I'll discuss everything you need to know and more.
What Does A Multivitamin Do?
Before we get into what makes a good multivitamin for women ... It would help for you to know exactly what a multivitamin is.
Good multivitamins have all the essential micronutrients necessary to support your overall health. These micronutrients are vitamins and minerals, and help your body operate on a cellular level.
This is why I think of multivitamins as if they're an insurance policy. They can be a great way to make sure you're getting all of these nutrients on a regular basis.
As a woman, and as a mother, I care a lot about what I put in my body. I also care a lot about giving my body all the nutrients I may be falling short on.
While there aren't a lot of differences between men and women when it comes to the vitamins and minerals we need ... there are certain micronutrients I strongly encourage for women in particular.
This is especially true for women who are pregnant or nursing. In order to support the health of their newborn, some of these nutrients are often encouraged!
So, what are some of these vitamins, minerals, and nutrients women should look for? Here some of the most important nutrients that all vitamins for women should have...
Folate (Folic Acid)
Women of childbearing age and pregnant women are a part of a population at greater risk of folate deficiency (2). Folate itself is vitamin B-9, and is important in red blood cell formation and healthy cell growth. It also happens to important for fertility and a lower risk of neural tube defects (3).
If you're going to be a mom, I'm sure you've heard of it. It can be of great importance for us women, and something I look for in a multivitamin. If it's a good multivitamin for women, it should contain an ample amount of folate!
Vitamin D
Whether you're a man or woman, vitamin D is essential. For women, vitamin D can be very helpful by supporting calcium absorption and bone health (4). On top of that, vitamin D plays an important role in fertility, and may even help prevent pregnancy-related bone loss (5).
Vitamin C
Vitamin C can help with reduced inflammation and support overall immune health (6). It's no wonder so many people take it when they get sick! That's also why I'd argue that vitamin C is something all women should seek out. Taking a multivitamin with a good dose of vitamin C regularly could be a great way to stay healthy year-round.
Magnesium
Magnesium is an important micronutrient when it comes to many physiological functions. On top of that, there is generally a low concentration of magnesium in our modern diets. Over time, a low intake of magnesium can increase the risk of illness and degenerative diseases (7). For this reason, I always recommend looking for magnesium in a multivitamin for women.
Bonus: Omega-3's
It's no secret that omega-3 fatty acids can help support a healthy brain, heart, and joints. That alone is a great reason to make sure you stay on top of getting a sufficient amount. If you are pregnant, or planning to be, omega-3's could be even more beneficial. That's because the omega-3 fatty acid, DHA, can help with fetal brain development (8).
While most multivitamins for women don't contain omega-3 fatty acids ... It is still a supplement that women can take alongside their daily multivitamin!
1st Phorm Multivitamins For Women
If you're looking for a multivitamin for women that's a good fit for you, we have what you need at 1st Phorm!
We even offer a multivitamin designed specifically for women: M-Factor Goddess. Not only will you get the essential vitamins and minerals your body needs ... You'll also get a blend of nutrients to support your energy levels, hormones, and overall health.
I personally take Micro Factor every single day. Micro Factor is a complete daily nutrient pack, and it's super convenient. It includes a full multivitamin, essential fatty acids, a probiotic, antioxidants, fruit & veggies, and CoQ10 - All in an on-the-go packet. It even comes available in a powdered form for those of us who don't like capsules.
Full disclosure though, Micro Factor alone is not a sufficient source of the omega-3 fatty acid DHA. If you would like to supplement with a richer source of omega-3 fatty acids, I'd recommend Full-Mega.
For expectant mothers, we also offer Prenatal Plus and The Joy Bundle. These are products designed to give your body the nutrients it needs for a healthy baby and a healthy you! The Joy Bundle even includes Full-Mega, our DHA and EPA rich Omega-3 fatty acid supplement.
Take Your Multivitamin!
There are a lot of nutrients our body needs on a daily basis. When we rely on our diet alone, it can be far too easy to fall short on several, if not all of the nutrients we need. That's where a multivitamin for women can make a difference!
For women, yes, there are specific nutrients you should look out for in your multivitamin. We didn't even get around to discussing every vitamin and mineral the body needs either!
So, if you ever have questions, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and NASM Certified Nutrition Coaches who are available from 6 AM to 10 PM Central every day!
Just give us a call at 1-800-409-9732 or shoot us an email at CustomerService@1stPhorm.com with any questions you may have!
...and don't forget to take your multivitamin! You can shop all of our women's multivitamins at 1st Phorm here.
References:
(1). Sarris, Jerome et al. “Potential mental and physical benefits of supplementation with a high-dose, B-complex multivitamin/mineral supplement: What is the evidence?.” “Posibles beneficios mentales y físicos de la suplementación con un preparado multivitamínico/mineral del complejo B en dosis altas: ¿Qué evidencia hay?.” Nutricion hospitalaria vol. 38,6 (2021): 1277-1286. doi:10.20960/nh.03631
(2) Miraglia N, Dehay E. Folate Supplementation in Fertility and Pregnancy: The Advantages of (6S)5-Methyltetrahydrofolate. Altern Ther Health Med. 2022 May;28(4):12-17. PMID: 35653630.
(3) Bower C, Miller M, Payne J, Serna P. Promotion of folate for the prevention of neural tube defects: who benefits? Paediatr Perinat Epidemiol. 2005 Nov;19(6):435-44. doi: 10.1111/j.1365-3016.2005.00675.x. PMID: 16269071.
(4) Bohon TM, Goolsby MA. The Role of Vitamin D Supplements in Women's Health. Clin Med Insights Womens Health. 2013 Oct 20;6:67-70. doi: 10.4137/CMWH.S11067. PMID: 24665216; PMCID: PMC3941188.
(5) Várbíró S, Takács I, Tűű L, Nas K, Sziva RE, Hetthéssy JR, Török M. Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome-A Review. Nutrients. 2022 Apr 15;14(8):1649. doi: 10.3390/nu14081649. PMID: 35458211; PMCID: PMC9029121.
(6) Spoelstra-de Man AME, Elbers PWG, Oudemans-Van Straaten HM. Vitamin C: should we supplement? Curr Opin Crit Care. 2018 Aug;24(4):248-255. doi: 10.1097/MCC.0000000000000510. PMID: 29864039; PMCID: PMC6039380.
(7) Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437.
(8) Devarshi PP, Grant RW, Ikonte CJ, Hazels Mitmesser S. Maternal Omega-3 Nutrition, Placental Transfer and Fetal Brain Development in Gestational Diabetes and Preeclampsia. Nutrients. 2019 May 18;11(5):1107. doi: 10.3390/nu11051107. PMID: 31109059; PMCID: PMC6567027.
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