Life expectancy has increased three-fold since 1700 to 72.1 years for men and 79.0 years for women. PMS is closely linked to vitamin B6, magnesium and calcium because they work with brain chemicals to effect mood. Vitamin E, soy phytoestrogens and sodium are also interconnected with pre-menstrual matters. Birth control pills may lower blood levels of B1, B2, B6, B12 and folic acid. Roughly ten additional grams protein, and more B vitamins, C, D, folate, calcium, iron and fluids are needed daily.
Lactation requires more magnesium and zinc.
Alcohol consumption affects vitamin B1, B2, B6 and folic acid status. Double fiber intake. Include low-fat dairy products, lean red meat, legumes and green leafy vegetables for vitamin E, calcium, iron and zinc. Have lean poultry, pork or fish for vitamin B6 and fortified cereals or orange juice for folic acid. Meet calorie, nutrient and fluid needs for pregnancy and lactation.