Moms: what multivitamins do you take? Now that I am done having kids, I should probably take some vitamins on a regular basis. What brands do you recommend?

perla

1802September

2 answers

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  rachel

  9802September

  I think the answer to this depends a lot on your phase of life. I’m going to focus on women in their late 30s through their early 50s, because I’m in that group! And it has some unique needs. Included my multivitamin, plus a few other things.

  MULITIVITAMIN

  I’ve just recently landed on the Life Extension, Two-Per-Day Multivitamin

  https://www.iherb.com/pr/life-extension-two-per-day-multivitamin-120-capsules/86453

  In addition to standard vitamin levels, I had some specific things that I was looking for in my multivitamin:

  vitamin B6: regulates serotonin levels, which drop in women as they go into perimenopause. I’ve seen mixed info on how much to get. I’ve gone for the higher end of the recommended range because I there is some evidence that vitamin B6 helps with perimenopause mood swings.

  methylated folate: Regulates serotonin and dopamine levels, and helps with perimenopause mood swings. Aimed at getting above 500 mcg. Methylated folate is easier to absorb than folic acid.

  Vitamin B12: boosts energy levels and thyroid function. As you age your body struggles to absorb B12, so it’s really important to get in your supplement. The general recommendation for women is 2.4 mcg each day, but some studies indicate that as women get older it should increase significantly. So I went with one with pretty high levels.

  Vitamins C: I try to get 1000 mg each day because vitamin C helps with preventing heart disease and lowering cholesterol. This multivitamin only has half of that, so I add an additional vitamin C supplement.

  Vitamin D: high levels are good for vaginal health

  Vitamin E: Low vitamin E levels can contribute to depression and weight gain. Increasing your levels combats that and has been shown to reduce hot flashes too. Really you should be getting more than 100 mg per day to get an effect, but the supplement gets you a decent way there. Add in some wheat germ or almonds or avocado or broccoli or spinach to your day, and you are good!

  Zinc: helps lower estrogren levels and increase progesterone levels, which is exactly what you need in perimenopause (as estrogen levels climb and progesterone levels drop). Looked for one with 15-50 mg per day.

  FLAXSEED

  Flaxseed is a super guy for this age group. It’s rich in omega-3, which lowers your risk of heart attack and your cholesterol. It has lignans, which are linked to a lower risk of cancer. More fiber helps with digestion. There’s evidence it might help with regulating sugar levels, which would lower your risk of developing Type 2 diabetes. And there is some evidence that it might reduce perimenopause symptoms, like hot flashes. I do 1 tbsp of ground flaxseed each day, tossed in a salad or smoothie or on yogurt.

  BLACK CURRANT SEED OIL

  It contains a chemical called gamma-linolenic acid (GLA). GLA helps with immune function and swelling. In conjunction with that, there is some evidence that GLA helps with the cramping, water retention, and breast tenderness you can get in perimenopause. I take 1000 mg tablet each day (140 mg GLA).

  MAGNESIUM

  Women in this age group are often short on magnesium, which can make you feel tired and make it hard to sleep. From what I’ve read I wanted a multivitamin with at least 400 mg per day. I have yet to find a multivitamin that pulls this off. So I use a separate supplement: https://www.iherb.com/pr/doctor-s-best-high-absorption-magnesium-100-mg-240-tablets/16567

  PROBIOTICS

  I know this isn’t a multivitamin, but I also use Garden of Life probiotics. https://www.iherb.com/pr/garden-of-life-dr-formulated-probiotics-once-daily-women-s-50-billion-30-vegetarian-capsules/64442

  • 1

    ritu—This is amazing! just ordered! Also, perimenopause mood swings are the worst!!
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    perla—Thank you!!
  • ​

    jon—this answer is incredible!

  Comment on this answer
• christyb

  50October

  I don’t know nearly as much as Rachel - I’m going to check my vitamins against the list she gave here. But what I take are the three basic supplements from DoTerra called Lifelong Vitality. https://www.doterra.com/US/en/blog/product-spotlight-supplements-daily-vitality

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