In my experience, a good supplement regime is rarely set in stone or static.
Instead, it changes with needs with a core of supplements in the centre as a foundation, onto which things are added. I often recommend a select curated core of nutrients to take, the client first having established what suits them, either with professional advice or through their own research and experience. On top of this, there are the extras, things added here and there in response to the season, a new need or some interesting innovation. For example, you might take creatine on days when you are exercising as it increases physical performance during short-term, high intensity, repeated exercise bouts, such as a gym or spin class.
For the most part, the core of daily nutrients doesn’t change very often, although I do recommend reviewing and upgrading choices every few months. In that core, its fairly likely that an essential part of that is likely to be a good quality multi-vitamin as they offer a range of nutrients and tick many boxes especially if you take that is especially aligned to ones needs.
For example, women’s nutritional needs are rarely static, and several variables will influence how they change. These range from stress, dietary choices, life stage. hormonal fluctuations, menstruation and just a generally busy life. As always, it’s food first, and so a balanced diet remains the foundation of good health, but an expertly formulated multivitamin can become a valuable part of a daily core regime.
Unlike some ‘one size fits all’ multivitamins, women’s formulas offer nutrients that are especially important for female health which encompass support for energy production, hormonal balance, blood formation and bone health. They can also offer support to take into account various chosen diets, such as a vegetarian, vegan or dairy free plans which can potentially lead to a reduced intake of nutrients such as iron, vitamin B12, zinc or iodine.
You can opt for VM-Prime for Women that includes soya along with a premium broad array of nutrients selected to support health. The formula is iron-free and might appeal to someone who’s iron requirements are lower. Alternatively, the Solgar Female Multiple offers iron for women pre-menopause, in the form of iron bisglycinate which is generally well absorbed while being gentler on the digestive system than some traditional forms. The formula further includes vitamin C which helps iron uptake in the digestive system. Iron contributes to normal cognitive function, energy-yielding metabolism and the reduction of tiredness and fatigue
The array of B vitamins is another non-negotiable to look for in good quality multivitamins for women. Vitamins B1, B2, B6, B12, niacin and pantothenic acid all contribute to normal energy metabolism and nervous system function. Bone health is another area where female-specific supplementation can play a role. Women experience gradual bone mineral loss with age, especially around and after menopause. Nutrients including calcium, magnesium, vitamin D and vitamin K contribute to the maintenance of normal bones. Solgar’s Female Multiple and VM Prime combine these nutrients together in one formula, alongside trace minerals such as boron.
In addition, you will find vitamins C and E, selenium and zinc contribute to the protection of cells from oxidative stress, making them important additions to a comprehensive multivitamin.
One aspect of taking the right multi that is often overlooked is that by itself it can be the core, and so taking other things as well means that you aren’t taking multiple supplements. It’s not quite a one-and-done, but it does make life easier.