Why is it so hard to know what vitamins you need to take daily to support your health? As women, we’re told so many different things depending on what stage of our life we’re in. It’s hard to follow! That’s why we at IV Revival wanted to tackle this subject and present a short list of essential vitamins that every woman needs.
As always, talk with your doctor before adding new vitamins or supplements into your diet.
Folic Acid/Folate (Vitamin B9)
Vitamin B9, also known as folic acid and folate, helps your body make blood cells and new DNA for cells, as well as helps prevent certain birth defects and premature birth. No matter how old you are or if you’re pregnant or not, this vitamin is essential for keeping you healthy and to keep your cells functioning. Without it, you may experience any of the following symptoms:
- Fatigue and lethargy
- Gray hair
- Mouth sores
- Tongue swelling
- Growth problems
- Weakness
- Pale skin
- Shortness of breath
- Irritability
A severe deficiency in folate can lead to anemia, which is the deficiency of healthy red blood cells in your body. This condition can be dangerous and life threatening if not treated and affects more than 3 million Americans every year.
Who Needs B9 the Most
While every woman can benefit from vitamin B9, pregnant women are more likely to need it and benefit from it more.
All women who might get pregnant or are pregnant need to get 400–800 mcg of folic acid each day from either dietary supplements (most prenatal vitamins have this amount). This helps prevent a birth complication called neural tube defects, premature births, and low birth weight
Where to Find Folate
In food, folate is found in spinach and other dark green leafy vegetables, oranges and pure orange juice, nuts, beans, chicken, lean beef, whole grains, and cereals with added folic acid.
It is also found in B-complex vitamins, prenatal vitamins, and in our mobile IV therapy treatment.
Vitamin B-12
Vitamin B12, another B complex vitamin, is essential for women because it helps your body make red blood cells and helps your brain and nervous system work correctly. Without it, you may experience numbness in your hands, legs, and feet; difficulty walking; anemia; a swollen and inflamed tongue; difficulty thinking and reasoning; weakness; and fatigue.
Vitamin B12 deficiency is common in the U.S. as well, especially in seniors, vegetarians, and vegans, as it is found in red meat. A serious vitamin B12 deficiency can be corrected two ways: regular shots of vitamin B12 or daily high-dose B12 pills. A mild B12 deficiency can be corrected with a standard multivitamin or IV vitamin therapy.
Who Needs B12 More
Some women may not get enough B12 due to their diet restrictions or hormonal changes. If you are any of the following, then you should consider taking B12 supplements:
- Pregnant
- Vitamin B-12 is very important for your unborn baby’s development and preventing low birth weight
- The National Institutes of Health recommended that pregnant and nursing moms consume 2.8 mcg of B12 per day.
- Vegetarian or vegan
- Age 50 or older
- As we age, our bodies cannot absorb vitamin B12 as well
Where to Find it
In food, vitamin B12 is prevalent in low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, and nutritional yeast.
It is also found in B-complex vitamins, prenatal vitamins, and in our mobile IV therapy treatment.
Vitamin D
Vitamin D helps almost every facet of your body, including building strong bones and preventing
Osteoporosis, reducing cell inflammation, and helping your immune system fight off illnesses. It can also reduce your risk for heart disease, high blood pressure, diabetes, infections and immune system disorders, breast cancer, and multiple sclerosis.
Vitamin D deficiency is very common and affects more than 3 million Americans every single year. If you’re deficient, you may experience the following symptoms:
- Fatigue
- Bone pain
- Muscle weakness
- Muscle aches & cramps
- Mood changes, such as depression
Who Needs Extra Vitamin D
Getting vitamin D isn’t as easy as sitting out in the sun for 15 minutes. You may need more vitamin D if you:
- Take laxatives, steroids, and medications for lower cholesterol, seizures, tuberculosis, and weight-loss
- Weight-loss surgery
- Over the age of 50
- Do not get much sunlight
- Are African-American, or Asian-American
- Are postmenopausal
- Are obese
- Have inflammatory bowel disease or any other disease that makes it harder for your digestive system to absorb fat
Talk to your doctor or nurse if you think you may not get enough vitamin D. Most women do not need testing for vitamin D deficiency.
Where to Find Vitamin D
Fish like tuna and salmon, and fortified foods such as low-fat or fat-free milk and some brands of orange juice, cereals, soy beverages, and yogurt contain vitamin D. You can also find over-the-counter supplements.
Iron
Iron is the last mineral on our list. Women need it because it helps create certain hormones and connective tissue in your body, and it helps the formation of new red blood cells. Without it, you can experience anemia, extreme fatigue, weakness, cold hands and feet, pale skin, headaches, dizziness, brittle nails, and much more. Fatigue is the most common symptom, which is why many iron deficient people do not realize they are deficient, despite it affecting more than 3 million Americans every year. It does usually require a medical diagnosis.
Many women, especially pregnant women, do not get enough iron from food alone. This can put you at risk for iron-deficiency anemia. This condition causes your heart to work harder to pump blood so that more oxygen can reach all of your body. Anemia can make you feel tired, weak, and dizzy.
Who Needs Iron
If you have a menstrual cycle, then you need iron, as it is lost during your monthly periods. Pregnant women also need more iron in their diet to help supply blood to their growing babies.
The amount of iron you need each day throughout your life is listed below:
- Ages 19 to 50: 18 mg
- During pregnancy: 27 mg
- Ages 51 and older: 8 mg
Where to find Iron
Foods such as lean red meats and chicken, seafood, cereals/breads with iron added, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes contain the most iron. You can also take iron supplements if recommended by your doctor.