Both men and women have specific dietary recommendations, for instance, a man in his adulthood needs about 2000 calories per day and women need 1500 calories. All this can change up with the passage of time along with the dietary recommendations. Multivitamins are essential for maintenance of our health. Some people food intake is smart and due to that, they can get all the essential multivitamins to keep them healthy.
Your dietary supplements should change according to your changing needs. When people approach 50 years of age, they start to see changes in their bodies. And that is where Multivitamins come in, they maintain normal cell function and is essential for growth and development. Multivitamins recommendation for women is different from that of men. Keeping that in mind
Though multivitamin is essential for both men and women. When it comes to vitamins, women body have different needs. Multivitamins recommendation for women is different from that of men. Keeping that in mind, I’ve compiled this guide what to consider when choosing the .
Different Forms of Multivitamin Women Can Consume
Just like another dietary supplement, multivitamin also exists in different forms i.e. powder, tablets, liquid form, and capsule. All these exist in different forms is due to the different lifestyle of people. For some, it is easier to consume it in liquid form whereas other might have no trouble consuming it in tablet form. Factors like traveling etc can also make you decide. For it is easier to carry tablets and capsules rather than carrying it in powder form etc.
You also need to make a time table for consumption of multivitamin. You should consume it daily around the same time. And just like good and healthy diet proves fruitful in the long run. Same can be said for multivitamins. So you need to be consistent if you want to see the great outcome.
Any Side effects to Consider?
Diarrhea and Constipation
Diarrhea and constipation are the two most reported side effects to occur in the beginning stages of consuming multivitamins. But it tends to go away after 3-4 days with continued usage. If the problem still remains then there is something wrong with your diet. You need to keep your body supplied with proper nutrients. You can enhance the effect of the multi vitamin by adding good fats, fiber, vegetables and proteins to your diet.
If you are allergic to few things it will be best if you consult with a physician or a professional registered nutrition expert who can tell you what are the things you should keep yourself away from. They can also give you perfect list of multi vitamin according to your age and needs.
If you have any illness and taking other medicines. Then you need to be careful when starting with multivitamins. Why? Because supplements, when combined with few medicines, can have an opposite effect on the body. In this case, also we will also recommend you to consult your personal physician first before starting consuming multi vitamin.
How to Maximize the Effect of Multivitamin
You need to consume more fruits and vegetables which will supply you with antioxidants which will help you fight diarrhea, constipation and other diseases as well.
If you are not aware of rich sources of fiber, here they are:
- Whole Grain Cereal
- Whole Grain Pasta
- Whole Grain Bread
- Brown Bread
- Boiled Beans
You should also be very careful when it comes to fats. Avoid using trans and saturated fats. You can find them in products like Desserts, butter, doughnuts, margarine etc. Try consuming good fats. They will not store in your body like saturated fats and will also help in the meltdown of saturated fats. They can be found in:
- Olive Oil
- Vegetable Oil
- Nuts and Seeds
- Coldwater Fishes
You also need to be careful when consuming and sugar or salt. Excessive use of salt will result in higher blood pressures. According to a well-known research carried out in 2015, one should take salt less than 2300 milligram a day. Also, consume less sugar and sugar related products as it will give the body the signal to store carb in the form of fat. They are a huge source of calories but not very healthy.
What to look for when choosing a Multivitamin for Yourself?
Before jumping to buy yourself Multivitamin, its best to understand which nutrients are essential for your body. You need to have a proper understanding of the minerals and elements that make up a good and standard multivitamin product, tablets etc. These are the things you should look forward to:
- Vitamin A and Lutein
Vitamin A and Lutein can make up for weak eyesight. Old people often experience a distortion in eyesight. Vitamin A can help in degeneration of eye muscles which will help on prolonged and good eyesight.
- Vitamin B12
Women who are over 50 will find it hard to absorb B12 directly from the food they consume. And when you are deficient in B12, you find yourself constantly tired at all times. So a multivitamin that contains B12 is really recommended for women over 50.
Other important things to look after are:
- Vitamin D
- Folic Acid
- Vitamin K
- Vitamin B6