What vitamins should a woman be taking?

girlinahat

tomteboda wrote: »

Why a multivitamin? Because a woman's multivitamin contains the necessary folic acid for a woman to prevent neural tube defects in any possible offspring. And they're cheap. And they cover any other micronutrient deficiencies you might have. For example, women often are short on calcium, and women's multivitamins contain calcium as well... and the science agrees with that also. Why buy multiple pills when one will do, and won't poison you?

the point is, that a multivitamin is pretty much a waste of money, as the majority of the vitamins they are said to provide are not absorbed in the same way as those through diet (ie. poorly) and the concept of 'why not as it won't hurt' is bull.

tomteboda

@girlinahat I didn't say "why not as it won't hurt." I pointed out that they prevent osteoporosis & neural tube defects. That's not just a "why not".

LKArgh

tomteboda wrote: »

@aggelikik did you even read that link? It says they "dont' ward off memory loss or heart disease." Obviously, if that's the ONLY reason you're taking a multivitamin, then it'd be worthless. But I provided two very good reasons that they're useful. The prevention of osteoporosis, and the prevention of neural tube defects.

Osteoporosis - I do not see anyone advocating multivitamins for osteoporosis prevention. Actually the last link hints that as you age, random dietary supplements can cause osteoporosis:
http://www.mayoclinic.org/diseases-conditions/osteoporosis/basics/prevention/con-20019924
http://nof.org/OPmyths
https://umm.edu/health/medical/altmed/condition/osteoporosis
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/vitamin_a.asp

As for folic acid, unless you are deficient or planning a pregnancy, drs again seem to not advocate supplementation, as it could do more harm than good:
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx

girlinahat

tomteboda wrote: »

@girlinahat I didn't say "why not as it won't hurt." I pointed out that they prevent osteoporosis & neural tube defects. That's not just a "why not".

you provided information regarding folic acid, which I didn't disagree with, but nothing about osteoporosis, for which @aggelikik has provided some good links. You suggested 'why not take a multivitamin as it won't poison you', and I disagree, I don't think there is evidence to show a) that a multivitamin (set aside the folic acid discussion here for a moment) does you any good or b) that a multivitamin will do no harm.

tomteboda

@aggelikik You cannot possibly overdose on folic acid through diet and a single multivitamin. The warning is for people who take high doses of B vitamin supplements. And the warning was against overdosing on supplements (B & A specifically In the last link). Actually, single-vitamin supplements, because they're frequently in high doses, are much more dangerous than a multivitamin, which generally sticks to only the recommended daily amounts or lower.

The March of Dimes and CDC both recommend EVERY woman of childbearing age take a multivitamin. More than 1/2 of all pregnancies are unplanned. Whether you're seeking a pregnancy or not, why would you take that serious of a chance?

If you do not get enough calcium and vitamin D from the foods you eat, talk to your doctor about how you can get the right amount. You may need to take supplements.
webmd.com/osteoporosis/taking-calcium-for-osteoporosis

Getting plenty of calcium every day through diet or supplements is vital to keeping your bones strong.
webmd.com/osteoporosis/guide/osteoporosis-prevention?page=2#3

If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. However, too much calcium has been linked to heart problems and kidney stones. The Institute of Medicine recommends that total calcium intake, from supplements and diet combined, should be no more than 2,000 milligrams daily for people older than 50.
mayoclinic.org/diseases-conditions/osteoporosis/basics/prevention/CON-20019924

A typical women's one-daily has 500 mg calcium. You're going to have to work pretty hard to exceed 2000 mg. On the other hand, calcium deficiency is common, particularly in women.
Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.

Am J Clin Nutr November 2003
vol. 78 no. 5 912-919
Also, the disease-preventative effects of calcium supplementation as recommended by the CDC are fairly well-established.
J. Nutr. April 2006
vol. 136 no. 4 1095-1098
Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.

Wang, Shao-Ming, et al. "Multivitamin and mineral supplementation is associated with the reduction of fracture risk and hospitalization rate in Chinese adult males: a randomized controlled study." Journal of bone and mineral metabolism 33.3 (2015): 294-302.
Dwyer, Johanna T., et al. "Dietary Supplements in Older Adults." Handbook of Clinical Nutrition and Aging. Springer New York, 2015. 375-424.
Forstein, David A., et al. "Reducing the Risk of Osteoporotic Fracture." The Journal of the American Osteopathic Association 113.2_suppl_1 (2013): S5-S24.

girlinahat

counter-act with this - from the Annals of Internal Medicine

given also that extra vitamins are added to many foodstuffs, the taking of multivitamins may also lead to overdosing without realising. I'm not even sure that anyone has actually done a scientific test to see whether ANY multi-vitamin has a use (as in testing the actual product rather than the component parts).

The point being, that diet should cover what you need, osteoporosis is not simply a matter of needing a bit more calcium in your diet, and even your beloved folic acid has been shown to be counter-productive in some circumstances. Studies have shown for example that low vitamins within the body can be as a RESULT of poor health and not the cause, that taking antioxidants can REDUCE the power of antioxidants in the blood etc.

so there is actually limited evidence that taking supplements in pill form does anything positive for your health at all.

tomteboda

@girlinahat I'm sorry, do you actually know how to read a scientific study? Because I provided several that confirm that (1) multivitamins are safe (2) multivitamins are effective in disease prevention of osteoporosis & neural tube defects. I didn't just link blogs something, either. Everyone recommends a varied diet, but international studies show that deficiency in calcium, folic acid, (and Vitamin D) are widespread internationally.

tomteboda

@girlinahat
Also, its pretty condescending to add "your beloved folic acid". And fairly ignorant, but I'm guessing you've never actually seen the result of Folic Acid deficiency. It's horrific, and until significant campaigning by the March of Dimes to increase folic acid intake was quite common. These days you rarely see it, largely because of the effectiveness of their campaign, but also because it's a common reason women seek abortions.

tomteboda

I find it impractical to assume *everyone* will micromanage their diet sufficiently to get every single target micronutrient in sufficient quantity, particularly on restricted calorie diets. Most of us are doing pretty good to hit the macro goals we set.

girlinahat

tomteboda wrote: »

@girlinahat I'm sorry, do you actually know how to read a scientific study? Because I provided several that confirm that (1) multivitamins are safe (2) multivitamins are effective in disease prevention of osteoporosis & neural tube defects. I didn't just link blogs something, either. Everyone recommends a varied diet, but international studies show that deficiency in calcium, folic acid, (and Vitamin D) are widespread internationally.

condescend much?

just because a deficiencies of certain vitamins may be said to be widespread internationally, does not mean that we should all therefore take a multivitamin just in case. IF you have a deficiency, then under doctors advice this could be the case. Take for example Vitamin A. Vitamin A deficiency is common in third-world countries and the effects are devastating. Vitamin A deficiency is a problem in 50% of the world's countries, but this does in no way mean we should all take Vitamin A supplements, in fact were we to do so we would have a major issue on our hands.

I'll repeat this salient point if you have a deficiency then a supplement is recommended. This still does not mean we should all be taking multi-vitamins.

girlinahat

tomteboda wrote: »

@girlinahat
Also, its pretty condescending to add "your beloved folic acid". And fairly ignorant, but I'm guessing you've never actually seen the result of Folic Acid deficiency. It's horrific, and until significant campaigning by the March of Dimes to increase folic acid intake was quite common. These days you rarely see it, largely because of the effectiveness of their campaign, but also because it's a common reason women seek abortions.

I am not dissing the recommending of taking folic acid for those of child-bearing age to prevent problems during pregnancy. I know about spina bifida. But to go from saying women of child-bearing age should take folic acid (even if they are not planning children) to making the leap to 'we should all take multi-vitamins just in case' is a leap too far.

By the way, I've never heard of the March of Dimes. Is that because I'm ignorant, or because this is an international website?

LKArgh

tomteboda wrote: »

@girlinahat I'm sorry, do you actually know how to read a scientific study? Because I provided several that confirm that (1) multivitamins are safe (2) multivitamins are effective in disease prevention of osteoporosis & neural tube defects. I didn't just link blogs something, either. Everyone recommends a varied diet, but international studies show that deficiency in calcium, folic acid, (and Vitamin D) are widespread internationally.

I have been tested for deficiencies about 10 years ago, retested this year. I am not deficient in calcium. Even though I do not consume much dairy.
I live in a very sunny area. I have no reason to take vitamin D, and I do not know anyone who has been asked by their dr to supplement vitamin D IRL. Probably a very different case in other areas, but completely unnecessary to supplement here.
I have a serious vitamin B12 deficiency and iron deficiency. Had I been regularly taking folic acid, the anemia could have been masked, and the underlying problem never investigated. For people with pernicious anemia (which is not a very exotic rare condition either), B12 can hide the problem, and lead to permanent damage. There is no such thing as "safe" supplementation unsupervised by a dr. Unless the supplements are so low in vitamins that they are just useless.

skysiebaby

I agree with other posters that if you haven't been diagnosed as deficient and/or it hasn't been deemed appropriate by a doctor then there really no scientific basis to taking vitamin supplements.

https://www.sciencebasedmedicine.org/tag/vitamins/

girlinahat

I'll add to the above.

Taking vitamin supplements should always be considered in exactly the same way as taking any medication. There are side effects. Before taking ANY medication a person should assess what underlying conditions they may have that require this medication, and be aware of possible side effects. A deficiency in B12 can be hidden by taking supplements of folic acid. I didn't know this until today, and am glad I do now. Many others may also not be aware of this.

No one should be recommending the supplementation of a person's diet with multivitamins unless they a) know their medical history and b) are a medical professional

shabaity

I take a multi sans iron on doc recommendations. And in the winter if my mood sours I'm advised to add in vitamin D as somehow despite the fair complexion and living in the Southeast I don't get enough.

kommodevaran

A woman, as in all women, any women, I, you? I don't take any supplements; the rest seems to have been covered already.

ise311

I'm taking fish-oil pills (1 a day; low dose) since i hardly ever eat any fish in the whole month!

Alidecker

Multi vitamins were useless for me, Vitamin B-12 and Vitamin D supplements in pill form were useless for me. This is why you need to get a recommendation from a doctor. They can help find the right way to treat a deficiency and make sure it really is working. I had to try multiple ways to get my Vitamin b-12 and Vitamin D deficiencies in order. The only thing that has worked is liquid forms of both.

singingflutelady

Vitamins are useless to me even though my diet is deficient for medical reasons as I have absorption issues. I get iron infusions and vitamin b12 shots and when it is really bad blood transfusions. My serum iron was still 0 while taking FeraMax pills daily

michaelar_ae

None. Unless your physician has specified a vitamin supplement. Eat a healthy, well rounded diet and you will be fine. You're just paying for expensive piss when you take vitamin supplements.

nevergiveup2319

I just take a multivitamin and drink milk everyday for calcium. Sometimes I take fish oil.

tara_means_star

I'll just leave this here....
http://www.hsph.harvard.edu/nutritionsource/multivitamin/

vczK2t

ask your doctor. or any woman multivitamin.

krithsai

Please get your blood tested. If you're vegetarian, you're almost definitely deficient in Vit B12. I'm deficient in Vit D3 because I'm brown skinned.

I_Will_End_You

The only vitamins you need to take are ones you're deficient in. Last time I had a blood test, it was just vitamin D, which is very common, especially in the winter.

tomteboda

taracan25 wrote: »

I'll just leave this here....
http://www.hsph.harvard.edu/nutritionsource/multivitamin/

Thank you!

Orphia

taracan25 wrote: »

I'll just leave this here....
http://www.hsph.harvard.edu/nutritionsource/multivitamin/

"Looking at all the evidence—from epidemiological studies on diet and health, to biochemical studies on the minute mechanisms of disease—the potential health benefits of taking a standard daily multivitamin appear to outweigh the potential risks for most people."

That doesn't contradict the fact that a multivitamin is useless if you have no deficiencies.

Duchy82

aggelikik wrote: »

tomteboda wrote: »

@girlinahat I'm sorry, do you actually know how to read a scientific study? Because I provided several that confirm that (1) multivitamins are safe (2) multivitamins are effective in disease prevention of osteoporosis & neural tube defects. I didn't just link blogs something, either. Everyone recommends a varied diet, but international studies show that deficiency in calcium, folic acid, (and Vitamin D) are widespread internationally.

I have been tested for deficiencies about 10 years ago, retested this year. I am not deficient in calcium. Even though I do not consume much dairy.
I live in a very sunny area. I have no reason to take vitamin D, and I do not know anyone who has been asked by their dr to supplement vitamin D IRL. Probably a very different case in other areas, but completely unnecessary to supplement here.
I have a serious vitamin B12 deficiency and iron deficiency. Had I been regularly taking folic acid, the anemia could have been masked, and the underlying problem never investigated. For people with pernicious anemia (which is not a very exotic rare condition either), B12 can hide the problem, and lead to permanent damage. There is no such thing as "safe" supplementation unsupervised by a dr. Unless the supplements are so low in vitamins that they are just useless.

I will add to this @aggelikik to say I totally agree with what you say and also to reiterate it is unsafe to be recommending any type of vitamin unless you know someone's medical background. My medication that keeps me alive actually interacts negatively with calcium, iron and folic acid supplements, I can't even eat fortified cereals without noticing a negative impact therefore a multivitamin can most definitely do harm. You can't assume people know their medicines interactions with over the counter supplements therefore you can't say you must take x,y,z supplement, it is dangerous!

tara_means_star

Orphia wrote: »

taracan25 wrote: »

I'll just leave this here....
http://www.hsph.harvard.edu/nutritionsource/multivitamin/

"Looking at all the evidence—from epidemiological studies on diet and health, to biochemical studies on the minute mechanisms of disease—the potential health benefits of taking a standard daily multivitamin appear to outweigh the potential risks for most people."

That doesn't contradict the fact that a multivitamin is useless if you have no deficiencies.
u

The quote you brought up says that taking a multivitamin has greater benefits than potential risks FOR MOST PEOPLE. It doesn't say "only if you have deficiencies." In fact, the entire article is discussing the pros and cons of taking a multivitains as an average every day person, not specifically in light of deficiencies.

100df

I take the One-a-Day woman's vitamin. I have no reasoning other than my mother made me take One-a-Day growing up along with when giving a medical history the doctor always says "good" when I get to the vitamin.

If I had better eating habits I'd give up the vitamin.