During each stage, women’s bodies have specific needs for vitamins and nutrients. These needs also change as our diets and lifestyles change and as we age. Through proper nutrition, your body should receive the recommended daily value of vitamins and minerals it requires. However, for some women, it can be difficult to maintain good eating habits while juggling day-to-day responsibilities.
With a busy lifestyle, it is difficult for many women to meet their nutritional needs from their diet alone. In this blog, we’ll explain the best vitamins for women to take throughout various life stages and at different ages, especially as hormones change.
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Why do we need vitamins?
While general dietary guidelines apply to both men and women, women’s bodies have unique nutritional requirements, particularly regarding vitamins. These essential nutrients play a crucial role in maintaining overall health, and meeting the daily recommended intake (DRI) is often achievable through a well-balanced diet. By making informed food choices, most women can fulfill their vitamin needs naturally. However, certain individuals may require supplements to support their health.
According to the Centers for Disease Control and Prevention (CDC), vitamins and micronutrients are fundamental to normal cell function, growth, and development. Because the body cannot produce all necessary nutrients on its own, many must be obtained through diet.
What are the most essential vitamins?
The following vitamins are imperative for the body to function properly:
- vitamin A, which is essential for healthy vision, skin, and skeletal tissue
- vitamin B1 (thiamine), which helps the body metabolize fats and produce energy
- vitamin B2 (riboflavin), which is an antioxidant and protects the body’s cells against free radicals
- vitamin B3 (niacin), which can lower the risk of cardiovascular disease
- vitamin B5 (pantothenic acid), which is essential for hormone production, immune system health, and producing energy
- vitamin B6 (pyridoxine), which helps produce myelin, a protective layer around cells
- vitamin B7 (biotin), which is necessary for the metabolism as well as healthy skin, hair, nails, and cells
- vitamin B9 (folate), which is necessary for the proper functioning of the nervous system
- vitamin B12 (cobalamin), which is essential for the production of healthy red blood cells and nerve cells
- vitamin C, which is essential for growth and repair in body tissue
- vitamin D, which aids in calcium absorption and allows for healthy bones and optimal immune function
- vitamin E, which protects against free radicals and can boost the immune system
- vitamin K, which can help the blood to clot and prevent excessive bleeding, and keeps your heart healthy and your bones strong
- choline, which is important for liver function, nerve function, and muscle movement
Vitamins play crucial roles in maintaining overall health, with some overlapping functions and others serving specific purposes. For instance, both vitamins A and C contribute to the well-being of teeth and soft tissues, while several B vitamins support metabolism and red blood cell production.
Certain bodily functions rely on specific vitamins. Vitamin D, for example, is essential for calcium absorption and regulation, as well as immune system strength. Since dietary sources of vitamin D are limited, the body produces it through sunlight exposure. Just 10–15 minutes outdoors twice a week, without sunscreen, is enough to generate sufficient vitamin D.
Another vital vitamin is vitamin K, which facilitates blood coagulation. Fortunately, deficiencies are uncommon, as gut bacteria produce about 75% of the required amount. A well-balanced diet further ensures an adequate intake of vitamin K, along with other essential nutrients needed for immune health. Prioritizing a varied, nutrient-rich diet is key to maintaining optimal health.
Where can I get vitamins?
Below are suggestions of foods you can eat for each vitamin, for adults and children over 4 years old:
| Vitamin | Food source | Daily recommended intake (DRI) |
| A | carrots, apricots, cantaloupe | 5,000 international units (IU) |
| B1 (thiamine) | lean meats, nuts and seeds, whole grains | 1.5 |
| B2 (riboflavin) | milk and other dairy products, green leafy vegetables | 1.7 |
| B3 (niacin) | legumes, fish, poultry | 20 mg |
| B5 (pantothenic acid) | broccoli, sweet and white potatoes, mushrooms | 10 mg |
| B6 (pyridoxine) | avocado, banana, nuts | 2 mg |
| B7 (biotin) | pork, nuts, semi-sweet chocolate | 300 mcg |
| B9 (folate) | beets, lentils, peanut butter | 400 mcg |
| B12 (cobalamin) | shellfish, eggs, milk | 6 micrograms (mcg) |
| C | citrus fruits, strawberries, Brussels sprouts | 60 mg |
| D | fatty fish such as salmon, fortified milk and dairy products | 400 IU |
| E | mango, asparagus, vegetable oils | 30 IU |
| K | cauliflower, kale, beef | 80 mcg |
| choline | eggs, meats, fish, cruciferous vegetables | 400 mg |
Do I need supplements?
Unless instructed by a doctor, most people don’t need additional vitamin intake. However, there are a few exceptions.
Pregnant women
Pregnant and breastfeeding women need more vitamin B6 and B12, as well as folic acid, to prevent vitamin deficiencies that could harm a developing fetus. Folic acid can help reduce the risk of a number of birth defects, such as spina bifida, and can also prevent low birth weight. It’s best to take folic acid daily for at least a year before your planned pregnancy.
Dietary Restrictions
Strict vegetarians may need additional vitamin B12. You can also try adding foods, such as bread, that are fortified with the vitamin.
If you follow a vegan diet and don’t consume dairy, eggs, fish, or meat, you may be at risk for vitamin A deficiency. Eating plenty of dark-colored fruits and vegetables can help prevent a vitamin A deficiency. It’s important to make sure you get enough zinc, as well.
Aging
Older women and people who avoid sunlight may need to take a vitamin D supplement. Vitamin D can be harmful in large amounts, so be sure not to exceed the recommended daily amount unless instructed by a doctor. Talk to your doctor about your vitamin D blood levels. Vitamin D helps the immune system fight diseases like cancer, cardiovascular disease, diabetes, arthritis, and other autoimmune diseases.
Older adults may also be deficient in B vitamins, which play an important role in digestion and metabolism function.
Nutrient deficiencies
Ensuring you receive adequate nutrients consistently is crucial for maintaining good health. A lack of essential nutrients can lead to deficiencies, which may trigger noticeable symptoms and adverse effects. Among the most common signs of nutritional deficiencies are fatigue and headaches.
Some side effects and symptoms can indicate specific nutrient deficiencies:
- Tingling or numbness in the hands or feet can indicate a vitamin B deficiency.
- Muscle cramps can indicate deficiencies of magnesium, calcium, or potassium.
- Fatigue, weakness, and muscle aches can indicate a vitamin D deficiency.
- Memory loss can be a sign of a vitamin B12 deficiency.
- Mouth ulcers, fatigue, or gray hair can indicate a folate deficiency.
- Poor night vision, bumps on the back of the arms, or dandruff can all indicate a vitamin A deficiency.
If you experience the following symptoms, make an appointment with your doctor:
- fatigue
- weakness
- muscle spasms or tingling
- dizziness
- headaches
Food sources should come first
While multivitamins remain popular, recent studies suggest they may not be effective in preventing chronic illnesses or reducing health risks. The American Society for Nutrition highlights that these supplements are largely unregulated, and companies often overstate their benefits.
Due to this, many nutritionists encourage obtaining essential vitamins through food rather than supplements. The American Heart Association (AHA) supports this approach, noting that whole foods provide a greater variety of vitamins along with additional health benefits like dietary fiber.
Consuming the right balance of vitamins daily not only supports your health but can also be an enjoyable part of your diet. Whether through supplements or, ideally, nutrient-rich foods, maintaining proper vitamin intake is key to your overall well-being. Consider adding some of the foods mentioned in this article to your meals, and if you need personalized guidance, consulting a doctor or nutritionist is always a great option.