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13 Essential Nutrients That Should Be In Your Multivitamin
Taking a multivitamin to support optimal health seems like a no-brainer. But not all multivitamins are created the same. Different brands have different levels of nutrients and different nutrient combinations. Ultimately, being armed with the knowledge of which nutrients to look for in a multivitamin will make it easier to choose the right one.
What vitamins should I take?
So what exactly are the most important vitamins and nutrients that women in their 20s or 30s should look for in a daily multivitamin? It is important to supplement with a variety of vitamins and nutrients, not just one. We’ve rounded up the 10 most important vitamins to look for in a women’s multi.
1. Magnesium
An essential nutrient, magnesium is essential in supporting muscle and nerve function and energy production. According to the Mayo clinic, chronically low levels of magnesium can lead to higher rates of increased blood pressure, heart disease, type 2 diabetes and osteoporosis.
2. Iron
Iron is required for the production of hemoglobin, the protein inside red blood cells that carries oxygen from the lungs to other parts of the body. Yet 7.8 million women in the United States are iron deficient, which is why supplementation is so important. In addition to taking a multivitamin with iron, don’t forget to load up on iron-rich foods like shellfish, steak, spinach, lentils and tofu.
3. Vitamin D
Vitamin D aids in the absorption of calcium and phosphorus, both of which are crucial for building and maintaining strong bones.* Chow down on salmon, sardines, eggs and mushrooms for additional sources of Vitamin D. And step outside to get a dose of the sunshine vitamin!
4. Calcium
Calcium is used by your body to support healthy teeth and bones. It is most abundant in dairy products, like milk, cheese, and yogurt, as well as dark leafy vegetables, like spinach and kale. It is the most abundant Mayo Clinic reports that it may have benefits beyond just bone health ad perhaps protects against cancer, diabetes, and high blood pressure.
5. Zinc
Zinc is a nutrient that helps your immune system and metabolism function properly. Most healthy diets provide enough zinc through sources like chicken, meat, and some fortified breakfast cereals.
6. Folate
Folate is important in the formation of red blood cells and is especially essential for pregnant women. It is a natural form of vitamin B9 and according to the Mayo Clinic can help reduce the risk of birth defects of the brain and spine.
7. Vitamin A
Vitamin A does a lot! It's vital for vision and a strong immune system as well as to keep the heart, lungs, and kidneys functioning properly.* For an extra boost of vitamin A, eat foods like sweet potato, squash, kale, and liver.
8. Vitamin C
Vitamin C is famous for its role in immune function. This powerful antioxidant is also necessary for the biosynthesis of collagen, limiting the damaging effects of free radical damage and metabolizing protein. Kiwis, lemons, strawberries, guavas, kale, broccoli, and yellow peppers are great natural sources of vitamin C.
9. Vitamin E
Vitamin E helps fight free radicals while also playing an important role in vision, blood, brain, skin, and reproductive health.* Sunflower seeds, almonds, and hazelnuts are loaded with vitamin E.
10. Vitamin K
Vitamin K is needed for blood clotting and building healthy bones.* Up vitamin K consumption with a heaping helping of green leafy vegetables like spinach, kale and collard greens.
11. B Vitamins
B vitamins — thiamine, riboflavin, niacin, folic acid, pantothenic acid, B6, biotin and B12 — are essential for overall health. These vital nutrients support immune, nervous system, metabolic, brain and cardiovascular function.*
According to a new national survey by the American Psychological Association, 48 percent of Americans reported an increase in stress over the past five years.B vitamins are also easily depleted during times of emotional, mental and physical stress.
Because B vitamins are water-soluble, they aren’t stored in the body and must be ingested daily. Fish, meat, poultry, eggs, dairy products, leafy green vegetables, beans, seeds and nuts rank among the best food sources of B vitamins.
12. Iodine
Iodine is needed for the synthesis of thyroid hormones, which impacts growth, metabolism and brain development.* Because this trace element can’t be produced by the human body, it must be consumed. Besides the supplements in your medicine cabinet, eating seaweed, cod, tuna and dairy products is a good way to increase iodine intake.
13. Zinc
Zinc supports the immune system and cellular metabolism.* Red meat and shellfish — most notably oysters — contain high levels of zinc.
Keep in mind that nutritional demands can change. Pregnant women, for instance, have unique nutritional needs. MegaFood offers multivitamins based on and age different life stages as well as multi-talented multis for streamlined support.