Vitamin supplements have grown from a small niche market into a booming global industry over the past 25 years. Once limited to health food stores, these products are now widely promoted on social media and sold online and in major retailers. Since the early 2000s, the market has more than tripled in size, reaching a value of $60 billion last year. Experts predict that by 2034, the global vitamin supplement market could top $115 billion.
Multivitamins, which combine essential nutrients like folate, iron, calcium, potassium, zinc, magnesium, and vitamins A, B, C, D, E, and K, remain the best-selling category in the industry.
Benefits of Multivitamins
Multivitamins help fill nutritional gaps, especially for those with dietary restrictions or medical conditions such as celiac disease that reduce nutrient absorption. They are also important in areas with limited access to varied, nutrient-rich foods. Even in developed countries like the United States, nearly one-third of people lack sufficient amounts of at least one vitamin or mineral.
Women, in particular, may benefit from multivitamins. According to Jen Messer, a registered dietitian, women have special nutrient needs throughout their lives due to menstruation, pregnancy, breastfeeding, menopause, and increased risk for certain health conditions.
Key Vitamins and Minerals for Women
Women should choose multivitamins based on age, health conditions, lifestyle, diet, and medical advice. Here are some key nutrients often recommended:
- Iron: Critical for women of reproductive age because menstruation causes blood loss. Iron supports red blood cell production and oxygen transport. Women aged 19 to 50 need 18 milligrams daily. It can be obtained from multivitamins and foods like red meat, seafood, poultry, lentils, spinach, tofu, and fortified cereals.
- Folic Acid (Vitamin B9): Essential for pregnant women or those planning pregnancy to prevent fetal neural tube defects. The U.S. mandates folate fortification in many grains. The recommended daily intake is 400 micrograms, which most quality multivitamins provide.
- Omega-3 Fatty Acids: These reduce symptoms of PMS and menopause thanks to their anti-inflammatory effects. Omega-3s also support hormone production. Sources include supplements and foods like fatty fish, walnuts, flaxseeds, and chia seeds.
- Calcium: Supports bones, muscles, blood clotting, and nerves. It is especially important for older women at risk of osteoporosis after menopause. Adults typically need 1,000 to 1,200 milligrams daily, found in dairy, almonds, sardines, kale, and bok choy.
- Vitamin D: Helps regulate calcium absorption and supports immune health and mood. People with little sun exposure may be at risk of deficiency. Vitamin D is in many multivitamins and foods like fatty fish, egg yolks, fortified dairy, and mushrooms.
- Magnesium: May ease PMS symptoms and improve sleep quality. Good food sources include nuts, pumpkin and chia seeds, whole grains, and dark chocolate.
- Vitamin B12: Important for nervous system health and stress regulation. Vegetarians and vegans are at higher risk of deficiency since B12 is mostly found in animal products. It is especially vital during pregnancy, breastfeeding, and aging.
Should You Take Supplements?
While these nutrients are important, most people do not need supplements if they eat a balanced diet. Messer advises getting nutrients from food whenever possible because food provides better absorption along with fiber and hydration. However, supplements can be helpful in certain situations:
- Women with heavy periods may need extra iron.
- Vegetarians and vegans may require vitamin B12.
- Pregnant and breastfeeding women benefit from prenatal vitamins.
- People in northern regions or with limited sun exposure might need vitamin D.
Supplements can correct deficiencies but should be taken carefully. They may interact with medications or cause side effects. It is important to consult a healthcare provider before starting any supplement to test for deficiencies and avoid excessive doses.
Related Topics
