How to choose a vitamin complex?

Going to the gym, you generally pay attention to the things you take with you: sneakers, a change of clothes, a bottle of water, headphones. What is your approach to choosing a vitamin complex? How meticulous are you about taking them on schedule?

There are numerous studies showing that people take their vitamins haphazardly. About 50% of women under 40 do it only from time to time. That is a grave mistake. Vitamin deficit is observed in over 90% of women aged 20, 30, and 40. Food alone cannot wholly satisfy the female body’s demand for vitamins and minerals. If a woman plays sports, her vitamin intake must grow commensurate with the intense physical stress she is under. If that is the case, changing your diet or adding some foods to it will not provide your body with everything it needs either.

Vitamins selection rules for women

Pharmacies are now offering an endless selection of various vitamin complexes, but nevertheless, it is hard to choose exactly what you need without studying the ingredients carefully.

Independent vitamin complex studies from 2019 showed that over a half of them did not, in fact, contain all the ingredients stated on their labels. Furthermore, some manufacturers’ products were contaminated with lead, which is toxic.

That is why the first thing you should do when choosing your vitamins is to limit your choice to well-known, trusted brands that have been at the market a while and earned their good reputation.

After that, check the label for the following info:

 1. Daily vitamin intake (1-3 capsules in most cases) should contain at least 600 IUs of vitamin D.

This super-vitamin improves immunity, strengthens bones, regulates blood pressure and reduces risk of breast cancer by 50%. So, the more of this vitamin your supplement contains, the better. Ones that have less than 600 IUs of vitamin D are definitely not worth it.

 2. 18 mg of iron. This is how much iron young women need to compensate what they lose while menstruating. Iron is especially important for women with active lifestyles.

 3. 400 mcg of folic acid. This is the required daily intake for women. Folic acid is especially important when planning your pregnancy.

Why should you take your vitamins daily?

Daily intake of vitamins:

- lowers appetite. Vitamins’ ability to lower appetite during fasting has been proven by multiple studies. The body “turns on” appetite to compensate for the vitamin deficit associated with lower caloric intake. But vitamin complexes block that reaction.

- more vitality. Feeling tired and listless during training is a consequence of iron deficit. On top of that, not enough iron can lead to hair loss. One of every 10 women now needs her blood iron level upped. Athletes, vegans, vegetarians, as well as women who bleed profusely when menstruating are especially vulnerable. A good vitamin complex can help you replenish iron deficit.

- prevention of cardiovascular diseases. Many vitamin complexes include ingredients that reduce the risk of cardiovascular symptoms appearing. It is important to remember, though, that these vitamins should only be taken as an addition to, not a replacement for fruits and vegetables that also contain other substances that strengthen your heart.

- lowered risk of breast cancer. Frequent alcohol consumption, for example, causes deficit of B group vitamins which, in turn, leads to malignancy. Taking vitamins, however, replenishes the body’s natural demand for them, thus reducing the risk of that disease dramatically.

- increased chances of pregnancy. Multiple studies showed that women taking vitamin complexes were at 41% less risk of ovulatory infertility compared to those who forego those supplements.

Facts and myths about vitamin complexes:

If you do sports, it is particularly important to take supplements that contain B group vitamins.

That is not exactly true. Yes, intense physical exercise increase the body’s demand for vitamins. But only some B group vitamins are required, namely, those that speed up muscle damage recovery and reduce homocysteine levels. People who go through physical training for more than 12 hours a week have increased levels of that amino acid. That, in turn, leads to a higher risk of various cardiac conditions. But there is no need to take a dedicated vitamin B supplement. Good vitamin complexes for active women include daily recommended dosages of vitamins В6, В12, riboflavin and folic acid.

 

If your vitamin complex includes calcium, there is no need to take more calcium on its own.

This is not true. The recommended daily intake of this mineral is 1,000 mg. No vitamin complex has that much. Otherwise, the pill or the capsule would be too big, because calcium molecules are large. For the recommended calcium uptake, add a dedicated calcium supplement to your vitamin complex, with 200-400 mg of calcium and 100-200 IU of vitamin D which would help your body absorb the mineral better. You should not however take multiple calcium pills together with your vitamin complex at the same time: the body only absorbs a limited amount of calcium.

Sports cause deficit of vitamin D.

This is true. When playing sports outdoors, many women use sunscreen. UF rays, however, are the main source of vitamin D. Sunscreen prevents your body from getting the required amount of it. Low vitamin D level negatively affects bone strength and muscle function. When choosing vitamin D supplement, it is important to mind how much of that vitamin you are already getting from standard vitamin complexes and other supplements.

Shelf life of vitamin complexes is very important.

This is true. Make sure that vitamins’ remaining shelf life is at least 1 year when making your purchase.

The time your take your vitamins at is important.

Yes, it is best to take your vitamins after a meal, because having food in your stomach makes your body absorb vitamins better.