A woman’s nutrient requirements alter throughout her life. As an illustration, the nutritional needs of adolescents and postmenopausal women differ, whereas the dietary requirements of pregnant and lactating women differ from those of non-pregnant women. It’s also possible that your overall health and lifestyle influence your vitamin requirements. Despite the fact that vitamin supplementation isn’t required for all women, some may need to supplement to meet their recommended intake levels.
Both water-soluble and fat-soluble vitamins exist. B1 (thiamine), B2 (riboflavin), C (vitamin C), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin) are the eight water-soluble vitamins, together with vitamin C. (2Trusted Source). Fat-soluble vitamins include vitamins A, D, E, and K. Unlike fat-soluble vitamins, which may be stored in your body, water-soluble vitamins must be consumed constantly. On the other hand, fat-soluble vitamins are kept in your tissues and remain there for more time. Women and teenagers have different vitamin requirements based on their age and health status. Smoking increases a woman’s need for vitamin C by 35 milligrammes a day. Women under 19 require 5 mg less vitamin C per day than pregnant and lactating women 19 years of age or older.
Functions of vitamins
Your body relies heavily on water-soluble vitamins. On the other hand, Vitamin C is well known for its involvement in immunological function and the creation of energy. Many other vital processes rely on these nutrients as well. Thiamine is a B vitamin that is essential for healthy cellular activity. The risk of thiamine deficiency in pregnant women, women taking diuretic medicine for long periods, and women who have undergone bariatric surgery is more significant in these groups of women. In addition to energy production and growth and development, riboflavin is required for these functions and has antioxidant properties. The risk of acquiring a B2 deficiency is higher in pregnant and lactating women, women with eating disorders, and women over the age of 50 years.
B3. Niacin is necessary for the neurological system, energy production, and enzymatic processes. Although niacin deficiency is uncommon in the United States, women who consume insufficient amounts of niacin-rich meals may be at greater risk of developing it. An essential coenzyme A precursor, pantothenic acid, is required to create hormones and neurotransmitters, and B5 deficiency is relatively uncommon. B6. Pyridoxine is necessary for the metabolism of macronutrients, immunological function, and the generation of neurotransmitters. Low B6 levels are widespread in some groups, such as obese women and people with autoimmune illnesses. B7.Â Â Â Â Â Â Biotin is an essential nutrient in creating energy and the control of oxidative stress in the body. Babies, pregnant women, heavy drinkers, and people taking particular drugs are more likely to have low levels of biotin than other groups of women. DNA, RNA, red blood cells, proteins and neurotransmitters all depend on folic acid, which is found in B9. A deficiency can be caused by a lack of food intake, malabsorption problems, pharmaceutical interactions, pregnancy, alcoholism, etc. B12. The formation of red blood cells, DNA, and the neurological functions of the body are all dependent on vitamin B12. Malabsorption and other medical disorders, such as autoimmune diseases, can cause deficiencies (27Trusted Source).
Citrus Bioflavonoids. A potent antioxidant, vitamin C aids the immune system, collagen formation, and the release of neurotransmitters. Vitamin C insufficiency can be exacerbated by unhealthy habits like smoking and binge drinking.