When it comes to a morning routine that sets you up for all-day success, you probably have your habits down. You can sip on herbal tea, an iced matcha latte or a fresh fruit smoothie before stretching it with yoga or meditating in the sun. You could go out for a brisk walk or jog, or take your pup for a rejuvenating walk around the neighborhood. Mornings can also give your health a little boost by taking the vitamins and supplements of your choice. In fact, according to Johns Hopkins Medicine, 50 percent of American adults regularly use a multivitamin or other type of vitamin. But which vitamins are worth your time and money and which ones aren’t? We spoke to an expert who shares the best vitamins to take for women before age 40 so you know exactly what to invest in.
Second the biostation, nutritional deficiencies are quite evident throughout the United States. Ninety-two percent of the country’s population is dealing with at least one vitamin or mineral deficiency, based on the Dietary Reference Intakes. The human body requires 13 essential vitamins to function to the best of its ability. These vitamins are as follows: vitamins A, C, D, E and K, along with the B vitamins (riboflavin, thiamin, biotin, vitamin B12, vitamin B6, folic acid and pantothenic acid). You can get your fill of these vitamins through foods like vegetables, fruits, lean proteins, and whole grains. In addition to sticking to a well-balanced diet, you may want to consider taking vitamins.
To make sure you’re getting the vitamins you actually need, we connected with Lauren Manager MS, RDN, LD, CLEC, an award-winning registered dietitian, book author and recipe developer who serves on our medical expert committee. Manaker offers the absolute best vitamins for women who start taking before the age of 40. He reads on to find out more, and when you’re done, check out the top 10 supplements you should be taking after 40.
“If you’re turning 40 and aren’t taking a folic acid supplement on a regular basis, you may want to reconsider, especially if you’re still having periods,” Manaker tells us. “Women of reproductive age are recommended to take 400 micrograms (mcg) of folic acid every day if they are pregnant to reduce the risk of birth defects.”
Additionally, folic acid, also known as folate, and vitamin B9 play key roles in red blood cell formation, along with DNA and chromosomal repair. Folic acid works together with vitamins B12 and B6 to tame homocysteine levels; higher homocysteine levels are linked to cardiovascular episodes.
“The ability to absorb vitamin B12 from food decreases as we age,” explains Manaker. “For this reason, taking a vitamin B12 supplement may offer some benefits. Low vitamin B12 levels can lead to fatigue, muscle weakness, and nausea.”
Vitamin B12 is needed for the production of red blood cells and to ensure your brain stays healthy. It’s extremely important for vegans to get plenty of vitamin B12, as a lack of it could lead to nerve damage, anemia, and reasoning or memory problems.
Next, vitamin K2 is a nutrient that many people don’t get enough of in their diets, which is certainly not a good thing. “Evidence shows that this nutrient plays an important role in our bone health,” Manaker explains. “As women become more at risk of developing osteoporosis as we age, getting nutrients that help keep our bones strong is an important step.”
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Last but not least, this list of the best vitamins to take for women before age 40 concludes with vitamin D. You might be surprised to know that a good portion of Americans are deficient in vitamin D. This nutrient can impact huge on your bone health. “Again, because osteoporosis risk increases as women age, getting nutrients that support this important aspect of our health is incredibly important when women are in their 40s,” Manaker tells us.
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Alexa Melardo
Alexa is the Deputy Mind + Body Director of Eat This, Not That!, who oversees the M+B channel and provides readers with interesting fitness, wellness and self-care topics. Read more about Alexa
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