Important vitamins for women

Women are uniquely different from men, and their dietary and nutrition needs are no exception. There are a number of essential vitamins for women, which help maintain a healthy mind and a fit body. Ideally, we would get these essential vitamins through the food that we consume on a daily basis. However, in this fast-paced world and the modern woman’s schedule, we’re lucky if we eat at all, never mind making sure our body is getting what it needs to function.

The required amount of intake of these vitamins varies according to your stage of life. For instance, if you are pregnant, you need more folic acid. If you are in your menopausal years, you need more of the bone-strengthening vitamin D.  

Vitamin A

Vitamin A which includes the carotenoids and retinol, is essential for a healthy immune system by helping to fight off infections and also plays a vital role in your eye health by promoting a healthy lining of the eye. Women may also enjoy its anti-aging attributes, as it can be used to reduce fine lines and improve skin conditions like acne. Vitamin A can be found in whole eggs, liver, milk, fortified cereals, and dark fruits and vegetables such as carrots and apricots. Vitamin C Vitamin C is often used as an immunity booster but also has many other health benefits including helping you heal faster, promoting tissue growth, and reducing your risk for certain kinds of cancer, heart disease, and tissue damage. Vitamin C is found in any kind of citrus fruits, dark leafy greens, brussel sprouts and peppers.

Vitamin D

One of vitamin D's main functions is to regulate the body's absorption of calcium in the body. This aids in the prevention of bone diseases such as osteoporosis. Vitamin D can also lower your risk of multiple sclerosis, rheumatoid arthritis, and certain forms of cancer. Vitamin D also boosts energy and improves physical performance. You can get Vitamin D naturally from fortified milk, salmon, and egg yolks.

Vitamin B6

Vitamin B6 is an essential vitamin for a healthy immune system. B6 helps women with symptoms during premenstrual syndrome, such as mood swings. It also promotes the production of red blood cells and helps in the normal function of the brain. Pregnant women can use Vitamin B6 to help with morning sickness. It can be found naturally in fortified cereals, beans, poultry, and fish.

Vitamin B12

Vitamin B12 is also important to brain function, as a deficiency often causes disorientation and confusion mimicking symptoms of Alzheimer's disease. It has also been proven to help with depression and can help maintain nerve and brain functions. Vitamin B12 can be found naturally in poultry, some lean meats, eggs, milk, and shellfish.

Vitamin K

Vitamin K is essential for strong bones, healthy blood clotting, and can also reduce your risk of heart disease. For women who experience excessive menstrual bleeding, it can help reduce the flow of blood out of the body. Pregnant women who experience nausea are also shown to be deficient vitamin K. The vitamin also helps protect bones from fracture. You can naturally get your Vitamin K from eating dark leafy greens, spinach, kale, and broccoli.

Folic Acid

Folic acid has been thought to help prevent certain diseases and conditions such as heart disease, high blood pressure, Alzheimer’s, depression, cancer, and memory loss. It's important to pregnant women because lack of folic acid during pregnancy is associated with an increased risk of neural tube defects. You can boost your folic acid count naturally by eating dark leafy greens and orange juice.


Calcium keeps your bones healthy and strong and helps to prevent osteoporosis However, calcium also provides your body with many other additional benefits. These include lowering your risk of high blood pressure, and even colon cancer. You can boost your calcium intake by eating leafy greens, dairy, and juice.

Vitamin E

Healthy hair and skin come from sufficient amounts of Vitamin E. Its anti-aging properties have been used for years because of its ability to fight cell damage. It can also help prevent heart disease, cataracts, memory loss, and certain types of cancer. Vitamin E occurs naturally in wheat germ, most nuts such as hazelnuts, almonds and peanuts, and spinach.

Omega-3 Fats

Omega-3 fats are the good fats that you hear so much about. We’re encouraged to eat foods rich in these kinds of fats such as fish, flaxseeds, and walnuts. Omega-3s can reduce your risk of heart disease, osteoporosis and bone loss, memory loss, as well as rheumatoid arthritis. Fish oil or flax seed oil supplements are great options.

Knowing what vitamins to include in your diet may prevent health problems for women in every stage of life.

“Attitude is a little thing that makes a big difference.”
— Winston Churchill...

“Attitude is a little thing that makes a big difference.” Winston Churchill