Recommended Vitamins And Minerals For Women

Truth is we’ve been delaying this article for a while until we had enough information & facts to allow us to enlighten our readers.

What The Numbers Mean

For example, here are some guidelines set up by the Institute of Medicine: The RDA (Recommended Dietary Allowance) and the AI (Adequate Intake) are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They’re tailored to women, men, and specific age groups. Separate from the RDA and the UL, the Food and Drug Administration uses a different measure for the nutrients you need: The DV (Daily Value) is the only measurement you’ll find on food and supplement labels.
That’s because space is limited, and there’s a need for one single reference number. That number is the amount of a vitamin or nutrient that you should get for top health from a diet of 2,000 calories a day.

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Vitamin Overview And Recommended Intakes

Vitamins are divided into 2 categories: water-soluble and fat-soluble.
The water-soluble vitamins consist of eight B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), as well as vitamin C Water-soluble vitamins are not readily stored in your body and need to be supplied continuously through your diet. Depending on their age and health status, women and teens have differing daily vitamin needs.
Here are the recommendations for fat-soluble vitamin intake for women This will be discussed later in this article


Antioxidants may lower the risk of some health problems and slow aging.
Vitamin C. You may also hear it called ascorbic acid. It aids in healing wounds and helps your body make red blood cells. It also boosts levels of the brain chemical called norepinephrine, which makes you feel more alert and amps up your concentration.
Studies show that when you’re under a lot of stress, or as you get older, your levels of ascorbic acid go down. It may slow signs of aging, too.

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Recommended Daily Allowances For Vitamins

The tables below, which use information from the FNB and the Office for Dietary Supplements (ODS), list the RDAs for some vitamins and minerals for women of various ages.

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