How do you know if you need to take vitamins? And, if you do, which one(s) should you choose?

A good place to start is to take a look at your eating habits. It’s important to remember that vitamins cannot replace balanced meals and healthy snacks. If you eat a well-balanced diet, you may not need a multivitamin.

Are you hoping to take vitamins to prevent a chronic disease? If so, eating a nutritious diet, exercising regularly, quitting smoking and getting recommended health screenings are likely better solutions.

Prenatal Vitamins

There are certain times where vitamins are essential. If you are planning pregnancy, currently pregnant or breastfeeding, prenatal vitamins are recommended. An adequate intake of folic acid has been shown to prevent birth defects. Prenatal vitamins are essentials for moms-to-be and their babies because they provide folic acid, iron and calcium. They can help fill in any gaps in vitamins and minerals, but they are not meant to substitute the need to eat a healthy diet. Learn more about prenatal vitamins here.

Calcium and Vitamin D for Bone Health

If you are perimenopausal or postmenopausal, you may need to increase your intake of Calcium and Vitamin D. Calcium and Vitamin D work hand-in-hand to slow the rate of bone loss and prevent Osteoporosis.  Vitamin D is necessary to ensure that Calcium is adequately absorbed and incorporated into your bones. Without Vitamin D, Calcium would be sent out of the body as waste.

Ideally, you should obtain Calcium by eating foods that are rich in Calcium. Some good sources include low-fat dairy products, dark green vegetables and fish.  If necessary, you may also need to take a Calcium supplement.

You can increase the amount of Vitamin D you get by choosing milks, yogurts, cheeses and cereals that are fortified with Vitamin D. In addition, tuna and salmon are good sources. Spend time outside each day as exposure to sunlight converts a chemical in the skin to Vitamin D. Vitamin D supplements and/or therapy might be recommended for individuals who are not getting an adequate amount.

Talking with your Health Care Provider

There are other situations where vitamins might be recommended. For example, if you are vegan or vegetarian, you may need to supplement your diet in order to maintain a balanced supply of nutrients. Similarly, vitamins might be recommended if you have certain medical conditions or allergies that affect how your body absorbs or uses nutrients.

It is always important to talk with your health care provider to weigh the potential benefits and risks of any vitamin/supplement before starting. Vitamins can be beneficial to some individuals, but they are not right for all people. There are side effects, medications and health conditions that need to be considered.

About Virginia Women’s Center

Virginia Women’s Center is a full-service women’s health care provider specializing in obstetrics, gynecology, urology, high-risk obstetrics, obstetrical genetic counseling, ultrasound, in-office procedures, mammography, bone health, psychology, nutrition and clinical research. The practice sees patients in four locations in the Richmond area and has additional offices in Kilmarnock and Tappahannock. For more information, visit www.VirginiaWomensCenter.com, or find us on Facebook, Pinterest and Twitter.

While certain factors can increase one’s risk for Osteoporosis, there are some measures that all women can take to help prevent the development of Osteoporosis. One of these measures is to make sure you are getting enough Calcium in your diet. This infographic will explore how much Calcium women need throughout the different stages of their lives as well as some good sources of Calcium.

For more information about the symptoms, risk factors and ways to detect Osteoporosis, read this blog post. To learn more about the different ways to prevent Osteoporosis, check out this blog post.

Since January 6-12, 2013 was designated as Folic Acid Awareness week, this post will examine the important components of prenatal vitamins, when to start taking them as well as some of the side effects that may occur.

Prenatal vitamins contain many different vitamins and minerals, but the three most important components are folic acid, iron and calcium.

Folic acid: Folic acid is a B-vitamin that is necessary for your baby’s cell growth. Folic acid helps prevent neural tube defects, which are rare disorders where the brain and spinal cord fail to form properly. Two common and serious neural tube defects are spina bifida and anencephaly. When folic acid is taken before and during pregnancy, 50 to 70 percent of neural tube defects can be prevented. Your baby’s neural tube (which will become the brain and the spinal cord) develops during the first month of pregnancy, when you might not even know you are pregnant.

Iron: The iron in red blood cells helps carry oxygen to your organs, tissues and your baby. During pregnancy, you need more iron in your diet to support the growth of your baby and to produce extra blood. The recommended amount of iron during pregnancy is 27 milligrams, which can be found in most prenatal vitamins. Iron also helps prevent anemia, a condition in which blood lacks adequate healthy red blood cells.

Calcium: Calcium is important to help maintain your bone density, especially since you will be carrying extra weight in the second and third trimester. Calcium is also important for the development of your baby’s tissues and bones.

When should I start taking prenatal vitamins?

We recommend that you start taking prenatal vitamins about three months before you start trying to conceive and definitely once you stop using contraception, as the amount of time it takes to conceive varies greatly from person to person. If you become pregnant before you start taking prenatal vitamins, you should start taking them immediately once you find out you are pregnant as there are still benefits to be had.

What kind of prenatal vitamin should I take?

There are many different brands of prenatal vitamins and you should speak with your health care provider to see if he/she has a recommendation for you. Prenatal vitamins also come in different forms – capsule, soft gel, liquid or chewable. Many prenatal vitamins are available over-the-counter at your local pharmacy, but there are some that need a prescription. Depending on your circumstances or health/pregnancy history, your health care provider might recommend that you take a separate or additional supplement.

Will I experience any side effects from taking prenatal vitamins?

Some women feel queasy after taking prenatal vitamins. Taking your vitamins with a snack or before you go to bed at night can help reduce queasiness. Constipation can also be a side effect you experience from taking prenatal vitamins. Some ways to prevent constipation include: drinking more fluids, eating more fiber and integrating physical activity into your daily routine (as long as it is okay with your health care provider). If these techniques do not help, you may want to talk to your health care provider about using a stool softener.

For other things to consider if you are planning pregnancy, read this post on “Preparing to Conceive.”

Weight-bearing exercises and muscle-strengthening exercises can help women increase bone mass before menopause and slow bone loss after menopause because bones are strengthened when muscles pull on them. The National Osteoporosis Foundation has some great information about what types of exercises are good for your bones.

In addition, it’s important that women get enough Calcium. Calcium helps slow the rate of bone loss. It can be obtained by eating foods that are rich in Calcium and through Calcium supplements, if necessary. This chart that shows the amount of Calcium a woman should get throughout her lifetime:

Vitamin D is necessary to ensure that Calcium is adequately absorbed and incorporated into your bones. Vitamin D can be obtained through your diet (particularly certain kinds of fish) and is activated in the skin by sun light. In general, adults should obtain 1000 units of Vitamin D daily. Vitamin D supplements and/or therapy might be recommended for individuals who are not getting an adequate amount.

Here are some simple ways you can boost your intake of Vitamin D:

• Drink at least 2 cups of Vitamin D₃-fortified milk a day
• Use milk instead of water in making hot chocolate, soups and sauces
• Choose Vitamin D-fortified yogurts and cheeses whenever possible
• Check labels and choose breakfast cereals that are fortified with Vitamin D
• Flake tuna on top of a salad for a hearty lunch or make tuna salad sandwiches
• If you drink soy beverages, choose a Vitamin D-fortified brand
• Grill or bake salmon for a Vitamin D rich meal once a week

In addition to performing weight-bearing and muscle-strengthening exercises and ensuring you are getting enough Calcium and Vitamin D, eating a balanced diet, not smoking and limiting alcohol can help prevent the development of Osteoporosis.

To learn more about how we incorporate bone health into the care we provide at Virginia Women’s Center, visit our Web site.

Virginia Women’s Center is an advertiser on Richmondmom.com

“If you want strong bones, make sure you finish your milk.” An old, familiar saying that takes you back to the dinner table during your childhood! While it may have been some time since you considered your bone health, having strong bones is a lifelong pursuit and one that becomes even more important as you age.

From childhood to age 30, bone is formed faster than it is broken down. However, after age 30, bone is broken down faster than it is made. While it is normal for men and women to have a small amount of bone loss after age 35, too much bone loss can result in the development of Osteoporosis.

Osteoporosis is a disease where bones become fragile and are more likely to break. If not prevented or if left untreated, Osteoporosis can painlessly progress. Sometimes, the first symptom of Osteoporosis is when a bone breaks. Fractures in individuals with Osteoporosis typically occur in the hip, spine or wrist.

While men can develop Osteoporosis, it is a disease that is more prevalent in women. In women ages 50 to 59, 40 percent have low bone mass (Osteopenia) and 10 percent have Osteoporosis. In women above age 80, those numbers significantly increase and 90 percent have low bone mass (Osteopenia) and 60 percent have Osteoporosis.

The risk factors for Osteoporosis vary and the cause is not always known. However, the more risk factors you have, the greater your chance of developing Osteoporosis. Listed below are some of the risk factors for Osteoporosis:

Fortunately, there is a technology that can be used to evaluate bone density ideally before a fracture occurs. Bone density testing is performed by using a DXA scan, which is a diagnostic tool that evaluates bone loss by measuring the bone mineral content and density at specific bone sites, mainly the hip and the spine. Over time, an individual’s studies are compared to track bone loss as well as the effects of any treatments. Because the changes in bone growth or loss can be slight, it is important to have your studies on the same machine if at all possible.

Generally, it is recommended that women age 65 and older have a DXA scan. Some women, especially those that have one or more of the risk factors listed above, may need to begin screening at a younger age and should discuss her individual health and family history with her health care provider.

To learn more about bone density testing at Virginia Women’s Center, visit our website.

Virginia Women’s Center is an advertiser on Richmondmom.com