Multivitamins for Women
Information Guide

In these modern times of processed, refined or mass-produced food, it is often difficult to get all the vitamins and minerals you need from food - even if you manage to eat the advised 5 portions of fruit and veg a day!

Unless you buy organic fruit and veg (or better still … grow your own!) it can be difficult to get sufficient nutrients in your fruit and veg, these days…

Mass produced food and processed food loses many of its essential vitamins and minerals

Storing and cooking food, reduces its vitamin content even more…!

• There are certain times in your life, when you may need a little extra supplementation.
• Look out for multi-vitamins which are specially formulated for:
  • women
  • women of child-bearing age (looking to conceive)
  • pregnant and breastfeeding women
  • menopausal women
  • post-menopausal women
• These contain extra, but moderate doses of the vitamins needed at these special times.
• It is not advised to indiscriminately include mega-doses of single (or multiple!) vitamins without consultation. You may do more harm than good!
• Certain vitamins can actually be dangerous in high doses! Recent reports have noted that high doses of Vitamin A and Vitamin E could actually increase your likelihood of an early death – and not actually help at all…!
• A good indicator, which I have used myself, is to take an analysis test to work out of your body is deficient or lacking in a particular vitamin or mineral.

  I recommend this analysis test for a comprehensive and reliable result

• Then you can eat more of the appropriate foods, or add some vitamin supplements.

Watch some short video clips for more information on suitable multivitamins for women and other health supplements...

Simply click on an image to start the video player...

Always remember to consult your healthcare provider before taking any decisions regarding your health.

Multivitamins for women, and other health supplements, which you might want to look out for, are:

Vitamin A

• This is especially good for:
  • eyes
  • liver
  • immune function
  • skin conditions
• High doses of Vitamin A can be dangerous.
• Pregnant women should not take extra Vitamin A.

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Vitamin B Complex

• B complex vitamins are good for:
  • fatigue
  • bloating
  • nervous disorders
  mood problems
• Vitamin B6:
  • is good for:
    • menopausal symptoms
    • memory loss
    • mood disorders
    • hot flushes
    • PMT
    • hot flashes
    • hormone regulation
    • pregnant and breast feeding women
    • morning sickness
  • In high doses (more than 200mg per day) Vitamin B6 may cause:
    • tiredness
    • depression
    • pain
    • headache
    • numbness and tingling
• Vitamin B12:
  • is good for anxiety and depression
  • is especially needed by:
    • vegetarians and vegans
    • pregnant or breastfeeding women
    • women on the contraceptive pill

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Vitamin C

• In my opinion Vitamin C can help everyone! High doses of Vitamin C seem to help functions of the whole body, especially immune function.
• It is also needed for the body to be able to absorb iron.
• I take 1000mg of Vitamin C every day (in 2 x 500mg doses). Some people take even higher doses – up to 3000 – 5000mg per day.
• Taking a high dose of Vitamin C is not thought to be dangerous, but may cause slight diarrhea. If you do get diarrhea when taking Vitamin C, reduce your dose.

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Vitamin D

• Vitamin D is very good for:
  • PMS
  • vegetarians and vegans
  • and helps protect against osteoporosis and arthritis
• High doses of Vitamin D can be dangerous.

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Vitamin E

• Vitamin E is one of the most useful inclusions in multivitamins for women.
• Vitamin E is good for:
  • heart disease
  • preventing skin aging
  • anxiety
  • hormonal and menopausal symptoms – such as hot flashes and vaginal dryness
• It was previously thought that there was only a slight risk of Vitamin E overdose. But recent reports show that a high dose of Vitamin E may increase mortality!

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Iron

• Iron is a very important mineral to avoid anemia and fatigue.
• You may need extra iron if you:
  • are pregnant
  • have heavy periods
  • are vegetarian or vegan
• High doses of iron can cause:
  • diarrhea
  • liver damage
  • and be very dangerous.
• Iron can not be absorbed if you are not getting enough Vitamin C.
• Iron and Zinc should be taken at least 10 hours apart.

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Zinc

• Zinc is very important for:
  • your general level of health and immunity
  • fertility
  • preventing complications in pregnancy
  • vegetarians and vegans
• High doses of zinc can:
  • cause stomach upset
  • have long term complications
• Zinc should be taken at least 10 hours apart from Iron.

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Calcium and Magnesium

• Calcium and Magnesium should always be taken together, in a ratio of 2:1.
• They are very important for preventing:
  • osteoporosis
  • PMT
  • heart disease
  • hypertension
  • helping muscles and the nervous system
• Supplements will benefit:
  • pregnant women
  • post menopausal women
  • PMT sufferers
• Take care not to greatly exceed recommended doses.

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Omega 3 Fatty Acids

• Omega 3 Fatty Acids (Fish Oils) may help to prevent pre-eclampsia in pregnancy.
• The body needs Omega 6 Fatty Acids as well at a ratio for Omega 6 to Omega 3 of 2:1. Usually the diet is very plentiful in Omega 6, so it is the level of Omega 3 that actually needs to increase.

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Selenium

• Selenium is very good for balancing women’s hormones.

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Folic Acid

• Government guidelines now recommend that folic acid should be taken by all women of child bearing age (at 200 micrograms per day).
• If you are planning to conceive, or are within the first 3 months of pregnancy, you should take 400 micrograms of folic acid per day.

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Probiotics

• You may like to include probiotics with your multivitamins for women.
• Probiotics are the friendly bacteria which help to keep candida yeast under control in the gut.
• Women seem particularly prone to candida yeast overgrowth. You may find a probiotic supplement particularly helpful if:
  • you are taking the contraceptive pill
  • you have been through the menopause
  • you have had a recent course of anti-biotics
• Look out for supplements containing Lactobacillus acidophilus and Bifidobacterium. A quality, effective supplement will contain at least 10 million of the live culture, to be taken daily.
• Live yogurt can also be taken, as it contains these probiotics.

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Taking Multivitamins and Supplements

To make sure you get the maximum benefits from the multivitamins for women you choose:

• take with a glass of water, at room temperature
• don’t drink tea or coffee 15 minutes before or after taking vitamins
• take Vitamin C and Iron together
• take Iron and Zinc at least 10 hours apart

I hope that some of these multivitamins for women will prove helpful for you.

Remember that most commercially available vitamin supplements (and especially multivitamins for women) will not contain a high enough dose to do you any harm…

But, do take care when using vitamins in high medicinal doses – especially over a long period of time.

Most supplements should not be taken long term - perhaps only for as little as 1 or 2 weeks. This should be long enough to correct any deficiencies.

An excess of a particular vitamin or mineral can sometimes prove as harmful as a lack!

A program devised for your own personal needs will be far more beneficial to you, than increasing doses of the vitamins you think you might need…!

Take a test to find your own personal vitamin and mineral requirements.

Multivitamins for women are an excellent base-line to start your health program (and are unlikely to do any harm).

If you are in any doubt at all, consult your healthcare provider, or a qualified nutritionist, over your proposed vitamin use.

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