Vitamins

• Iron

Iron is needed to transport oxygen from the lungs to other organs. If your organs receive less oxygen, you may get hypoxia. This condition occurs due to cells lacking energy from oxygen to do their work. Its symptoms are slow heartbeats, headaches, restlessness, and difficulty breathing.

Women need iron, especially during menstruation. That is because, during this period, she can lose 220-250 milligrams of iron per pint of blood. Iron is, therefore, necessary to facilitate the production of more blood.

You may experience nausea, vomiting, and stomach upsets with iron. You can reduce the effects by taking them with food. It is advisable to take iron only when you lack enough of it. If you take more than 45mg daily despite not having an iron deficiency, you will get such side effects.

• B-Vitamins

As a woman, you will get stressed because of your job, finances or body changes (e.g., menstruation). That means you will need to cope with these issues, and B-vitamins help with that. Vitamin B3, for instance, regulates your body’s serotonin levels, which means you will be in a good mood despite your hardships.

Whenever you take fats or drugs, your body breaks them down immediately. You can thank Vitamin B2 for that. If your body did not break down drugs sooner, you would experience its side effects.

Some supplements contain high amounts of B-vitamins. Taking them leads to liver damage, vomiting and nerve damage. If you must take this supplement, always choose a trusted organization like the US Pharmacopeia (USP).

• Magnesium

If you are pregnant, this is another important vitamin to consider. It helps builds and repair your body’s tissues. Without magnesium, you may experience hypertension, poor fetal growth, or infant mortality. To get the most out of it, you need to take 350 mg of it daily.

Do you always get migraines? It may be due to lacking enough magnesium in your body. Your migraines occur due to your brain receiving certain signals. Scientists claim the vitamin blocks them.

Too much magnesium causes diarrhea, nausea, and abdominal cramping. Additionally, the vitamin can interact with certain antibiotics and lessen their function. Before taking magnesium, consult your doctor first.

• Omega-3 Fatty Acids

Do you remember a time when people thought cancer and heart disease only affected older people? It turns out that young women can get these conditions. To avoid getting them, you can benefit from this vitamin.

Women tend to get osteoporosis than men. This vitamin prevents you from getting the condition by increasing bone density.

This vitamin is mostly harmless. You can even take up to 5,000 mg per day. If you somehow exceed the dosage, you may get low blood pressure.

How will each vitamin change a woman’s health?

• Iron

Initially, the woman will not experience any visible symptoms if she lacks enough iron. That is because the body can use stored iron from the spleen, liver, and bone marrow to transport oxygen. However, if the body uses all the iron from the body, she will experience anemic signs such as fatigue, poor appetite, and headaches.

The reason you get such symptoms is due to your immune system becoming weaker. Iron strengthens your immune system by supplying oxygen to cells that fight against harmful bacteria. If you want to be less sick, then eat iron.

• B-Vitamins

It is normal to be stressed. Unfortunately, too much stress causes high blood pressure, headaches, and sleeplessness. This nutrient helps a woman face her stressors without experiencing such issues.

Some women get tired after doing minimal tasks. B vitamins help their bodies produce energy by helping the body burn fuel. Therefore, she can work for long hours without getting tired.

• Magnesium

Some situations will cause you headaches, e.g., job pressure or hangovers. Magnesium enables you to face such situations without experiencing headaches. Some people take as many pills as possible to get rid of headaches, which is risky. Thanks to this vitamin, the woman will hardly require aspirin.

There are challenges that can occur due to lack of enough sleep, e.g., obesity, depression, and diabetes. Such an issue arises thanks to insomnia. Thankfully, magnesium helps you overcome such issues by curing the sleep disorder.

• Omega-3 Fatty Acids

Foods like chicken skin, margarine, and high-fat dairy raise triglycerides. In excess, triglycerides increase your risk of stroke and heart disease. Omega-3 fatty acids keep triglycerides under control by lowering them. Many people also turn to options like Orthoplex supplements to support healthy levels. That means you can eat such foods without worrying about such issues, as long as you take the vitamin.

What health goals should women in their 20s prioritize? What vitamins coincide with each goal?

One goal women should aspire to, is sleeping 7-9 hours daily. This is only possible if you do not have insomnia. To be able to sleep within the recommended times, women should get enough magnesium.

Another thing women should do is exercise regularly. You do not need to go to the gym to do intense exercises, just walk, bike, and run. If you need the energy to do these exercises, consider B vitamins.

Some women believe they should eliminate fats from their diet, but they shouldn’t. This health goal is due to them wanting to eliminate saturated fats, which is commendable. Since fats support cell growth and protect organs, she should consider healthy fats such as Omega-3 fatty acids.

How can these vitamins help women upgrade their health, mentally and physically?

Let’s face it; sometimes you may be unable to eat food thanks to a loss of appetite. When you do not eat enough liver, thanks to being sick, you will receive little iron. However, vitamins are easier to consume than food. With food, you must chew it and then swallow it. As for supplements, all you need to do is swallow them to get the benefits you would get with food.

Though vitamins are effective, you should not replace them with food. That is because you may rely on them too much and get side effects from them. As long as you consume them based on your doctor’s instructions, you will be mentally satisfied that you are getting enough nutrients for your body.

Are there any vitamins women should be avoiding?

• Calcium

We all require calcium for strong bones, so we do not experience fractures in old age. Some women take calcium supplements to avoid such problems, but scientists claim they offer no significant benefit. In fact, they cause kidney stones and colon polyps. If you need calcium, consume fish, bread, milk, and green leafy vegetables.

• Antioxidants

Some women take antioxidants to prevent cancer. However, they are ineffective in combating them, which means you should consume them naturally from fruits and vegetables. Besides being ineffective, they pose certain health risks. If you combine them with beta-carotene, you could get lung cancer.

• Vitamin C

This vitamin shields your cells from free radicals which come from smoking or x-ray exposure. Studies show how inconsistent they are in fighting colds, for instance. If you ever get a cold, consider citrus fruits. Another danger of this vitamin is how it increases your likelihood of getting kidney stones. That happens after taking around 2,000 milligrams of it.