Finding the best vitamins for women can be challenging knowing that there are many different vitamins to choose from.
Although you can get vitamins and minerals from various foods or from a nutrient-dense diet, there’s still a possibility to experience nutrient deficiency, particularly women.
Table of Contents
- Why Do We Need Vitamins?
Why Do We Need Vitamins?
Surveys revealed that vitamins or minerals deficiency in women increases with age (1). This is the reason why there’s a need to supplement multivitamins to cope with the nutrient deficiencies.
Vitamins are important to achieve overall health. That’s why it’s necessary to get the daily recommended intake to keep you healthy. Vitamins are also important for normal growth, development and cell function.
It’s necessary to know the best vitamins for women to prevent not only the deficiency but also the possible complications.
What Are The Best Vitamins for Women?
Studies revealed that there are specific vitamins that play a significant role to promote proper body functions including the following:
Antioxidant Vitamins (Vitamins A, C and E)
The main role of antioxidant vitamins is to fight the potential free radical damage. Taking these vitamins can prevent the underlying cause of different diseases affecting the eyes, heart, brain and skin as well as aging.
Vitamin C will improve your immunity against the common colds and infections (2). It also promotes better vision and protects the potential damage to skin due to environmental pollution and UV rays.
Vitamin A and E stops cell mutation and at the same time protect the healthy cells. Taking vitamin A and E also deters the signs of aging and the symptoms of skin cancer.
Deficiency of these antioxidant vitamins is associated with developing of cataracts in older women and age-related macular degeneration.
vitamin A – milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
vitamin C – citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, and spinach.
Vitamin E – vegetable oils, nuts, green leafy vegetables, Avocados, wheat germ, and whole grains.
Vitamin D deficiency is very common for many women. This is possible if you stay indoors most of the time or wearing sunscreen when outdoors.
You can get an adequate amount of vitamin D from sunlight and from foods like dairy products, eggs and certain mushrooms.
Vitamin D is essential for skeletal or bone health and brain functions. It also supports hormonal balance and prevents mood disorders. It works similarly to a hormone when inside your body (3).
Sources: The best way to get the right amount of vitamin D is to spend at least 15 to 20 minutes outside without sunscreen. This way, the synthesis will take place once vitamin D comes in contact with your skin.
Aging is associated with becoming brittle of the bones and this is one of the common health issues among women. Fortunately, appropriate intake of vitamin K helps to build and maintain strong bones, preventing heart disease and blood clotting.
Many women, particularly in western nations, have a deficiency in vitamin K. Studies showed that enough dietary intake of this vitamin will reduce the risk of cardiovascular mortality.
Anyone who is taking antibiotics or cholesterol-lowering medications for a long time may suffer a low level of vitamin K. This may result in digestive problems like inflammatory bowel disease.
Sources: To obtain enough dietary intake of vitamin K, you must consume plenty of veggies such as cabbage, broccoli, green leafy vegetables, eggs and fish.
B Vitamins including Folate
B vitamins including folate are essential to boost the metabolism of a woman. It also supports healthy nervous system by improving the ability of your brain to regulate emotions.
Likewise, B vitamins play a big role in many cellular growth and processes as well as energy expenditures. They work with iron in producing red blood cells and convert calories into usable energy.
Women who have a deficiency of B vitamins are at risk of developing certain kinds of cancer and anemia.
Sources: To avoid these health conditions, you must eat foods rich in folates like leafy greens, spinach, asparagus, beans, melon and citrus fruits.
Iron is responsible for transporting the oxygen all throughout your body. It is also necessary for the production of red blood cells, regulating the temperature and promote the optimal immune system.
Likewise, iron helps to produce hemoglobin. Anemia and iron deficiency are prevalent nutritional issues anywhere in the world and higher risk are for adolescent girls (4). Increase intake of iron is recommended during menstruation to replenish lost blood.
Sources: The best iron-rich foods include spirulina, lentils, dark chocolate, liver, grass-fed beef, spinach, sardines, black beans, pistachios and raisins.
If you’re trying to become pregnant or bearing a child, you must ensure to get an adequate amount of iodine. This nutrient is important for the development of the brain of your baby.
Iodine is crucial to producing the right amount of thyroid hormones that are essential for your metabolism. You can use iodized salt to prevent iodine deficiency.
Eating foods rich in iodine is the better way to avoid deficiency such as seafood and sea veggies. Getting the recommended dietary intake of iodine will spare you from hypothyroidism, hormonal imbalances, fatigue and goiter.
Sources: Cranberries, Navy Beans, All sea fish and sea veggies.
Magnesium is significant for your body’s biochemical processes. This mineral acts as an electrolyte that helps to regulate sodium, potassium and calcium.
Deficiency in magnesium can lead to experiencing insomnia, leg cramps, muscle spasms, headaches, anxiety and digestive issues.
Older people who don’t have enough deposit of magnesium in their body may experience a decrease in magnesium bone stores, magnesium intestinal absorption as well as excessive urinary loss.
Sources: Eating leafy green veggies, nuts, beans, seeds and sea vegetables can help to get magnesium naturally.
Omega-3 Fish Oils
Omega-3 fatty acids can prevent inflammation and you can get it from Omega-3 fish oil. However, it’s important to have a proper balance of Omega-3 and Omega-6 to keep your brain, heart and immune system healthy.
Sources: Mackerel, White Fish, Albacore Tuna, Salmon Fish Oil, Cod Liver Oil, Walnuts, Chia Seeds, Herring, Flaxseeds, Sardines and Hemp Seeds.
Women after menopause are at higher risk of developing osteoporosis. However, bone loss in women starts in their twenties. That’s why it is recommended to get a daily intake of calcium either by taking supplements or through diet.
Calcium is important for hormone synthesis, blood vessel and muscle functions as well as nerve signaling. Taking calcium along with magnesium and vitamin D can prevent heart disease, cancer and diabetes.
It’s important to ensure having the right level of magnesium and vitamin D for better absorption of calcium.
Sources: You should eat leafy green vegetables, okra, broccoli and beans. Likewise, drinking raw milk or yogurt can also enhance calcium intake.
This B vitamin is essential to produce blood glucose and fatty acids. Women who don’t get the recommended daily intake of biotin may experience depression, brittle nails and hair loss.
Sources: Sunflower seeds, Rice bran, Green peas, fresh, Green peas, dried, Lentils, Peanuts, Walnuts, Barley, Oatmeal, Pecans, Carrots, Cauliflower, Mushrooms and Avocados.
Folate is also essential for a pregnant woman to prevent the possibility of developing neural tube defects to an unborn baby. It helps the proper development of the spinal cord and brain of your baby.
Sources: chickpeas, beans and lentils are naturally good sources of folate.
Recommended Top 10 Multivitamins For Women
|Natural Vitamins A, C, D3, E, and K2.|
blend of organic fruits and vegetables.
|All high dose antioxidants: Vit A, C, E, lutein, etc.|
This product is beta-carotene free.
|Provides an excellent source of Vitamins A, C, D & E.|
Has 6 high potency B Vitamins.
|1,500 IU of Vitamin D.|
25 Vitamins & Essential Minerals.
|77 powerful vitamins, enzymes, minerals, amino acids and micro-nutrients to support optimum cell health.||4.2/5||More..|
|contains Metafolin®, a patented, natural form of (6S) 5-methyltetrahydrofolate (5-MTHF) as well as 1,000 IU of vitamin D3 per serving.||4.1/5||More..|
|Contains a powerful combination of herbs, antioxidants, vitamins, and minerals||4.7/5||More..|
|Whole-food fermented nutrients include Folate, Iron, Vitamin D3, with complementary herbs including Broccoli & Blueberries||4.5/5||More..|
|Softgel Capsule (gelatin, glycerin, water, carob), Flax Seed Oil, Soy Lecithin and Beeswax.||4.3/5||More..|
Garden of Life
|Multivitamin includes folate, calcium, magnesium, zinc and Vitamin A, C, D3, E and B-Complex for women's nutritional needs.||4.4/5||More..|
Final Thoughts on the Best Vitamins for Women
A big number of women are suffering one or more vitamins deficiency particularly those in the older group. Knowing the best vitamins for women can help to avoid deficiency and the potential health issues related to it.
On the other hands, there are risk factors that can lead to vitamin deficiency such as being underweight, vegan or vegetarian and consuming highly processed diet. The economic status of the person can also affect health status. But, this should not be the case.
If you want to avoid nutritional deficiency and stay healthy, you should ensure taking the best vitamins for women.
Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.