Women's Vitamins

1. What Should A Good Women’S Multivitamin Contain?

Let’s start with a high-potency women’s multivitamin, in the opinion of many the foundation of any serious program of nutritional health.

For starters, it should have high amounts of beta carotene and vitamins C, and vitamin E, all of which—according to a considerable body of research—provide basic free-radical-scavenging antioxidant protection for the heart, the brain, the immune system, even the skin. A great many researchers suspect that the genesis of many long-term degenerative such as multiple sclerosis, arthritis, and Alzheimer’s disease lie in free radical damage caused by poor diet, aging, and pollution. (The premature aging and wrinkling of human skin by cigarette smoking is a highly visible form of free radical damage, by the way.) Also, these antioxidants may work synergistically to reduce the risk of cancer and heart disease, which are major killers of both sexes.

And make sure that your women’s multivitamin has plenty of the B-vitamins listed on the label. In particular, vitamins B-6-, B-12, and folic acid may help lower levels of homocysteine, a toxic byproduct of amino acid metabolism that may be a far greater risk factor for cardiovascular disease than high cholesterol. (Also, remember that some nutritionally oriented doctors contend that high amounts of vitamin B-6, along with the mineral magnesium, may provide relief from menstrual discomfort.)

Women particularly dread the possibility of osteoporosis--and with good reason, since it can rob their later years of comfort and independence. But the right multivitamin can lessen your risk of osteoporosis. Look for one that has at least 400 IU of vitamin D, preferrrably in the form known as cholecaliciferol or D-3, since that is the least toxic and most bioavailable form of this nutrient.

And to offer your bones optimal protection, a women’s multivitamin ought to contain between five hundred and a thousand milligrams of calcium, plus four hundred milligrams of magnesium. Also helpful are trace nutrients such as boron, silica, and vitamin K, all of which are necessary co-factors for calcium absorption.

Other trace nutrients to keep in mind are selenium, a trace mineral that acts synergistically with vitamin E to maintain cardiovascular and immune function, plus the powerful infection fighter zinc. Any well-formulated multivitamin should contain ample amounts of both substances.

The question of iron is a tricky one. In their younger years women require a great deal more of this mineral, so crucial for the formation of red blood cell, than men do, and anemia is the usual result if they run low. But past the age of forty-five or fifty a woman’s need for iron typically drops off—and some scientists fear that too much iron may even boost the risk of heart disease. So look for an age-appropriate formula. And make sure that you get regular medical checkups to catch anemia and other health problems early.

2. What Other Supplements Besides A Good Multivitamin Can A Woman Take To Maintain Good Health?

Well, if your energy level is flagging, consider trying one or more of the adaptogenic herbs, particularly American ginseng and rhodiola. Many herbalists contend that these nutrients not only raise energy levels but increase a woman’s ability to withstand the stress of daily life, be it physical or emotional.

And keep in mind the role played by phytonutrients such as lycopene, which not only lends tomatoes their color but may well reduce the risk of cancers of the breast and cervix. Other possible cancer fighters include calcium-d-glucarate and indole-3-carbinole, both found in cruciferous vegetables as well as in supplement form. Calcium-d-glucarate and indole-3-carbinole also hold out the possibility of being useful against endometriosis, a major cause of infertility in women.

Essential fatty acids also seem to be key players in womens’ health as well. Omega-3 fatty acids, whether form fish oil or flax oil, already have a demonstrated ability to bring down levels of unhealthy cholesterol and triglycerides, but they may also prove useful in the maintenance of healthy breast tissue as well as reducing inflammation associated with rheumatoid arthritis, a common affliction of women of all ages.

Additionally, omega-3 may be a natural mood booster useful for treating female depression. And for centuries women in Europe have made regular use of an unusual form of omega-6 fatty acid, gamma-linolenic acid or GLA, found in evening primrose, borage, and black currant oil, to minimize discomfort from PMS and menopause.

Also potentially useful for menopausal symptoms are such herbs as black cohosh, red clover, flax lignans, and soy isoflavones. These are an interesting category of supplements known as phytoestrogens, which appear to possess many of the benefits of prescription estrogen but without the expense and cancer-causing potential of synthetic prescription drugs. Indeed, some phytoestrogens may offer protection against the formation of malignant cancer cells, although research in this area is far from conclusive.

Both sexes are fortunate to live in an era in which so many potentially useful supplements can be obtained at a reasonable cost. But bear in mind that pills alone can’t keep you in good health. A good diet, enough sleep, and yes, the occasional trip to the gym can do wonders for you equal to anything obtained form a vitamin bottle. Supplements are but one link in the chain of wellness.

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