If I Eat a Balanced Diet, What Vitamins Should I Take?
If your diet consists of a well-rounded intake of fruits, vegetables, whole grains, and lean proteins, you might be wondering whether you need a multivitamin supplement.
In general, if you consistently maintain a balanced diet, the answer is likely no. According to the United States Department of Health and Human Services Office on Women’s Health, most women can obtain the necessary nutrients through their food choices.
However, there are exceptions to this guideline. Certain groups of women may benefit from discussing with their healthcare providers about potential vitamin and mineral supplements. These groups include:
1. Vegans and vegetarians, who may have lower levels of vitamin B-12, vitamin B-2 (riboflavin), and vitamin D due to their plant-based diets.
2. Pregnant women or those planning to become pregnant, should consider taking a folic acid supplement containing at least 400 micrograms per day to support foetal development.
3. Postmenopausal women, who should consult their healthcare providers about taking a women’s multivitamin containing calcium, vitamin B-12, and vitamin D. These nutrients, combined with a full-body workout incorporating weight-bearing activities, can help prevent osteoporosis in women beyond their childbearing years.
Do I need a multivitamin?
Even if you don’t fall into one of the aforementioned categories, opting to take a women’s multivitamin as an additional safeguard alongside a balanced diet is entirely feasible. The truth is, not every woman consistently consumes a perfectly balanced diet every day. There may be occasional stretches where fruit and vegetable intake falls short of recommendations. As a result, you might be deficient in certain nutrients. Common deficiencies among women include potassium, magnesium, calcium, iron, and vitamins A, D, E, and C.
In such instances, taking a women’s multivitamin can serve as a prudent measure to ensure you’re meeting your nutritional needs adequately. While it’s not a replacement for a healthy diet, it can provide added insurance against potential nutrient deficiencies, particularly during periods of dietary inconsistency.
Choosing a women’s multivitamin
Selecting the right women’s multivitamin can indeed be a daunting task given the multitude of options available. To ensure you make an informed choice, start by consulting your healthcare provider. They can offer personalised recommendations based on your specific needs and health status.
When evaluating multivitamin options, look for one that provides 100 percent of the daily value (DV) for essential vitamins and minerals. However, it’s important to note that a multivitamin should not contain 100 percent DV for calcium, as this amount exceeds what can be effectively included in a single supplement. Additionally, opt for a formulation that includes the safer form of vitamin A, known as beta-carotene.
While multivitamins can offer supplementary support, the foundation of a healthy lifestyle lies in sustainable habits, including regular exercise and balanced nutrition. The Curves Nutrition & Weight Management Program is a comprehensive solution that integrates both elements. Developed by health and nutrition experts, this program offers structured meal plans tailored to various stages of your weight loss journey. As a member, you’ll receive guidance from a Curves Coach, who can provide exercise tips and support you in adopting a balanced diet. With a focus on natural sources of nutrients, such as whole foods, this program emphasises sustainable lifestyle changes for long-term health and wellness.
