The Best Vitamins and Supplements for Women

Best Supplements for Women

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Vitamin A/Beta-Carotene

Good food sources

For vitamin A: Egg yolks, liver, and fortified milk. For beta-carotene: Dark green leafy vegetables like spinach, and orange or red produce such as carrots and bell peppers. Researchers point out that by eating these foods instead of taking a supplement, you'll simultaneously load up on other healthy antioxidants, including lutein and zeaxanthin, which also help ward off age-related eye problems.

Dosage: 5,000 IU of vitamin A (at least 50% from beta-carotene) or 700 mcg a day. Four or five baby carrots easily provide this amount.

Precautions: Don't take high-dose supplements of vitamin A or beta-carotene. Because the vitamin is stored in the body (it is what's known as fat soluble) it can become toxic with semi-high doses. Regular use of even 25,000 IU a day can cause hair loss, weakness, and blurred vision.

Did you know...

Eating carotenoid-rich fruits was linked to a 36% lower risk of developing age-related macular degeneration, a leading cause of blindness among Americans, concluded a study at Boston's Brigham and Women's Hospital.

Vitamin A/Beta-Carotene

Vitamin A is truly a super nutrient: It powers your eyesight (especially night vision), and keeps your skin, gums, and teeth healthy. It also boosts your immune system and helps you fight off viruses. The older you get, the more you seem to require vitamin A to protect cognitive function. A study at Utah State University found that older adults with high intakes of antioxidants, including carotene (a plant compound that your body can convert into vitamin A), had a slower rate of mental decline.

Though true deficiencies in vitamin A are rare in developed countries, many women don't get optimal levels (research shows we fall about 20% short of the recommended amount). That's because we don't eat enough of the deeply pigmented fruits and vegetables that easily provide what we need.

How to get it: 

Experts recommend getting beta-carotene and vitamin A through your diet--not through high-dosage pills. Several studies indicate that beta-carotene supplements may increase your risk of cancer or heart disease, and high dosages of vitamin A can cause liver damage, birth defects, and other health problems. Many multivitamins contain the daily recommended intake for vitamin A, which is safe and much lower than the levels in stand-alone supplements.