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Women have clearly defined nutritinal needs that change as they age and pass through various cycles. Many
women are deficient in a number of vitamins and minerals, partly through stress of trying to juggle a
family, a job, and a home.
Many of the following vitamins and minerals can be taken as part of a good multivitamin and mineral
supplement. The dosages listed below provide guidance for the levels you should expect to receive from your
maintenance-level supplement on a daily basis:
Women need between 5,000 and 25,000 iu of Vitamin A daily (except women who are planning a pregnancy
or are pregnant who should not take more than 10,000 iu daily).
B-Complex vitamins should be taken at between 10 and 25mg daily.
Vitamin C is required at between 200 and 600mg daily.
Women need between 200 and 400 iu of Vitamin D, taken as ergocalciferol (Vitamin D2).
Vitamin E is required at between 200 and 400 iu.
Iodine is required at 75 to 150 mcg daily.
Zinc, as gluconate or picolinate, should be taken at 10 to 15 mg daily.
Selenium, an antioxidant, at 50 to 200 mcg.
Molybdenum, at 50 to 100 mcg.
Calcium, at 200 to 1,000 mg.
Copper, at 1 to 2 mg.
Chromium, at 50 to 200 mcg daily.
Magnesium, at 200 to 400 mg.
Manganese, at 5 to 10 mg.
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