If you’re a woman in your 20s, you might be wondering what vitamins to take. Well, the good news is that there are plenty of great options out there! This article will give you an overview of some of the best vitamins for women in their 20s, including why they’re so important and whether or not they work.
What supplements should I take for women in their 20s?
Vitamin and mineral supplements are essential for healthy living. Many women in their 20s take vitamins daily, but there is no single supplement to rule them all. The best way to determine what type of multivitamin you need is to ask your doctor or pharmacist about the benefits and risks associated with each type.
Your best bet when choosing a multivitamin is one that contains all the vitamins, minerals, and other nutrients you need in an easily absorbed form—such as liquid gel caplets or chewable tablets—that also includes antioxidants (for example, beta-carotene). You’ll want to take these kinds of supplements on an empty stomach so they can absorb better into your body’s cells. “
What Supplements Do I Need in My 20S?
You may be wondering, “What supplements do I need in my 20s?” Here is a list of the most important vitamins and minerals for women in their 20s.
- Vitamin D: Vitamin D helps absorb calcium, which keeps bones strong. It also helps develop muscle and increase immunity. A deficit causes brittle bones and osteoporosis (a condition where bones become weak). Vitamin D can be found in salmon, cod liver fish, and milk, but your skin also produces it when exposed to UV radiation from the sun or tanning facilities (if you go outside with sunscreen). Others who are too young for sunshine exposure or unable to receive enough through diet alone due to disease or lack thereof (elderly) may need supplements more often than those who are younger but still live outside everyday activities, such as walking into nature instead of sitting indoors all day.
- Calcium: Calcium strengthens bones and teeth. It maintains blood pressure, nerve and muscle function. Calcium is best absorbed from dietary sources rather than supplements, however those who eat dairy often may not receive enough. Milk, cheese, and yogurt contain calcium. Spinach and kale contain it. Salmon with bones, tofu with calcium sulfate, sardines canned in oil or water, broccoli florets, and powdered calcium carbonate are other sources.
Best Vitamins for Women in Their 20s
If you’re in your 20s, you know that life is full of ups and downs. It can be tough to get everything done while juggling your career and trying to find the perfect balance between work and personal life. And while there are many ways you can improve your health (like exercise), sometimes all it takes is taking a few vitamins every day for added support! Here are five of our best vitamins for women in their 20s:
#1. Vitamin D3
Vitamin D is essential for bone health, immune function, and heart health. It’s also produced by the body when exposed to sunlight. This means that if you live in a sunny climate like me (or someone who spends their time outdoors), then your vitamin D levels will be high. However, if you don’t get enough sun or spend too much time indoors during the winter months, then it could become an issue for you.
Vitamin D can be found in fish liver oil (which is fortified with vitamin D), eggs from chickens fed on vitamin D-rich feed, or fortified foods such as cereals and milk products—and even certain types of cheese! The best way to get enough vitamin D is through exposure to the skin through sun exposure, either through direct sunlight or indirect sunlight via indoor tanning lamps such as those used by athletes at competitions like track & field events where they are competing against other countries around the world.
#2. Vitamin B Complex
Vitamin B Complex is a collection of water-soluble vitamins that are essential for human health. These include thiamin (B1), riboflavin (B2), niacinamide (B3), pantothenic acid, and cyanocobalamin.
Vitamin B Complex aids in the formation of red blood cells as well as carbohydrate, fat, and protein metabolism. It also keeps neurotransmitters like serotonin, dopamine, and norepinephrine in balance, which helps the brain work well.
#3. Magnesium
Magnesium is a mineral that helps the body’s cells produce energy, and it’s also essential for healthy bones, muscles, and nerves. It helps your kidneys control how much calcium you absorb from food or supplements. This is an important part of keeping calcium levels in the body at a healthy level.
Magnesium helps balance out the effects of other nutrients like phosphate and potassium. This makes it easier for women to get enough magnesium through their diet since many fruits are high in this mineral (like apricots), but there are some foods you should avoid if you have kidney disease or diabetes as well.
#4. Milk Thistle Seed
Milk thistle seed is an herb that can help with liver health. It’s used to treat abnormal liver function tests and cirrhosis, as well as other conditions related to the liver. They are also known for their anti-inflammatory and antioxidant properties.
You can take milk thistle seeds in capsule form or as tea. If you choose the latter option, make sure not to steep them long enough so that they become bitter—just under 20 minutes should do it.
#5. Triple-Strength Astaxanthin
Astaxanthin is a powerful antioxidant and skin protectant. It can help protect against sunburns, wrinkles, acne, and even cancer. It’s also been shown to improve night vision in mice by as much as 25%.
Side Effects of Multivitamins
Multivitamins can be dangerous if you have a medical condition. If you’re taking any medications, including over-the-counter medicines and herbal supplements, ask your doctor before taking a multivitamin.
Multivitamins also interact with other medications by changing their effects on the body. For example:
- Vitamins A and E interact with blood thinners like warfarin (Coumadin), so it’s best to avoid taking them together.
- Vitamin C may make drugs like diclofenac (Voltaren) less effective.
- Calcium can cause irregular heartbeats when taken in high doses or with certain other medications such as iron supplements.
Are Women’s Multivitamins Worth It?
You might be thinking, “Well, vitamins don’t sound so bad.” But it’s important to remember that most vitamins make up a small part of your daily diet. If you’re eating well and taking care of yourself, then yes—you probably don’t need any more than what’s in your multivitamins.
However! If you’re struggling with an illness or injury or have been diagnosed with a vitamin deficiency or toxicity (like scurvy), then it makes sense to add extra nutrients to your diet. But if not? Don’t worry too much about it.
Is It Ok to Take a Multivitamin Every Day?
It’s important to note that there is no need to take a multivitamin every day. It’s not necessary, and if you’re taking one that has all the nutrients your body needs for proper health, there are better things you can spend your money on.
However, if you take a multivitamin daily, follow the dosage guidelines. Vitamin A and C dosages vary by person (and should be based on blood levels). Most persons without liver or renal difficulties can safely take 1 tablet of vitamin A per day (1 mg), but those with liver cirrhosis may need greater doses (up to 4 tablets daily), and pregnant women should limit themselves even further due to higher risks.
Who Shouldn’t Take Multivitamins?
If you are pregnant, breastfeeding, or have a medical condition, it is important to talk with your doctor before starting a multivitamin. Some medications can interact with vitamins, so be sure to check the label of any products you’re considering taking.
If you are taking prescription drugs and/or have been diagnosed with an illness such as cancer or osteoporosis in the past 30 days then consult with your physician before taking any supplements. If you’ve been diagnosed with high blood pressure (hypertension), diabetes mellitus (diabetes), or kidney disease in the past 6 months please discuss supplementation further with your healthcare provider so they may recommend what type would be best-suited for your needs.
Summary
It can be hard to know what supplements to take, especially when there are so many options. But we hope this article has helped you find the best vitamins for women in their 20s.
Best Vitamins for Women in 20S FAQs
What vitamins should a woman age 20 take every day?
B12, folate, and vitamin D.
What kind of vitamins should a 21-year-old female take?
B-complex vitamin supplements.
What vitamins should a woman consume daily?
Vitamins B6, B12, and folic acid.
References
- www.eatthis.com – 7 Side Effects of Taking a Multivitamin Every Day
- pharmacy. in – Top 10 Benefits Of Taking Multivitamin Capsules
- thethirty.whowhatwear.com – These Are the Vitamins You Should Be Taking in Your 20s and 30s
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