Special needs of the female body for vitamins and minerals
Active development and formation of bone and other systems at an early age, hormonal changes during puberty, childbearing and breastfeeding, menopause and menopause – during these periods, the needs for a number of vitamins and minerals change.
How to choose the right vitamins, minerals and dietary supplements for women of different ages
Childhood is a period of active growth and development. Often a child grows 5–8 cm per year. Adequate intake of calcium and vitamin D at this age is a guarantee of density, mass and normal size of bones. For girls under the age of 8–10 years, 1000 mg of calcium is recommended per day.
Puberty is another phase of growth and development. At this time, a rapid restructuring of the hormonal system of the girl’s body begins. Calcium, phosphorus, vitamins D, A and group B are of particular importance for adolescent girls. At this time, the daily requirement for calcium is about 1300 mg.
Young women under the age of 30 should pay particular attention to their iron intake. The fact is that the female body loses it along with blood during menstruation and rapid growth. The period under the age of 40 is considered reproductive. At this time, you need to especially carefully monitor the variety of the diet. If diets are followed, the lack of vitamins, minerals and other useful substances, in consultation with a specialist, should be replenished by taking complex vitamin and mineral supplements.
Pregnancy and lactation is a special stage in a woman’s life. Carrying and breastfeeding are associated not only with high energy costs, but also with other needs for vitamins and minerals. Their lack will affect women’s health and baby’s development. During breastfeeding, a woman’s needs for vitamins and minerals largely depend on her nutrition, as well as on whether she follows a diet. The daily intake of calcium for pregnant and lactating women is 1000–1300 mg.
After 40 years , a woman’s body prepares for menopause. Hormonal mechanisms change, the risk of iron deficiency, the development of osteoporosis, and other diseases increases. During this period, women need to pay attention to the content of food or additional intake of iron (daily intake – 18 mg), calcium (1000-1200 mg) and vitamin D (15 μg)
Age after 50 is considered the period of menopause. During this stage, women still need an increased intake of calcium and potassium, vitamin D. Phytoestrogens are becoming important – plant substances that help to stay alert, relieve hot flashes, and slow down aging.