Vitamin supplements can be a helpful part of a woman’s daily routine, providing essential nutrients that she may not get enough of in her diet. Some of these vitamins women should take daily.
But with so many options available, knowing which vitamins to take daily for optimum health can be overwhelming.
In this guide, we’ll cover the vitamins and minerals that are most important for women’s health and wellness.
Benefits of Vitamins
Vitamins are essential nutrients that the body needs in small amounts to function properly. Here are some of the benefits of vitamins for women:
- Boosting Immune System: Vitamins like vitamins C and D are essential for boosting the immune system, which helps fight off infections and diseases.
- Supporting Healthy Skin, Hair, and Nails: Vitamins like vitamins A, C, and E are essential for maintaining healthy skin, hair, and nails.
- Supporting Bone Health: Vitamins like vitamin D and K are essential for maintaining healthy bones, which can help prevent osteoporosis and other bone-related diseases.
- Supporting Eye Health: Vitamins like vitamins A and C are essential for maintaining healthy eyes and preventing age-related macular degeneration.
- Reducing Inflammation: Vitamins like vitamins E and C have anti-inflammatory properties, which can help reduce inflammation and prevent chronic diseases.
- Supporting Mental Health: Vitamins like vitamins B6 and B12 are essential for keeping mental health and preventing depression and other mood disorders.
- Reducing Risk of Chronic Diseases: Vitamins like vitamins C, E, and A have antioxidant properties, which can help reduce the risk of chronic diseases like cancer, heart disease, and diabetes.
Overall, vitamins are essential for maintaining overall health and well-being in women. It’s important to get enough of these nutrients through a balanced and varied diet or supplementation if necessary.
Best Multivitamin for Women
Choosing the best multivitamin for women can be a daunting task, as so many options are available on the market. Here are some things to consider when choosing a multivitamin:
- Nutrient Content: Look for a multivitamin that contains the nutrients women need most, such as iron, calcium, vitamin D, vitamin B12, and folic acid.
- Dosage: Make sure the dosage of each nutrient is appropriate for women. Some multivitamins may contain too much or too little of certain nutrients.
- Quality: Choose a multivitamin from a reputable brand that uses high-quality ingredients and is manufactured in a facility that follows strict quality control standards.
- Price: Multivitamins can vary, so consider your budget when choosing a product.
Based on these criteria, here are some of the best multivitamins for women:
- Garden of Life Vitamin Code Women: This multivitamin is made from whole foods and is designed specifically for women. It contains all the essential nutrients women need, including iron, calcium, vitamin D, B12, and folic acid.
- Ritual Essential for Women: This multivitamin contains high-quality ingredients to support women’s health at every stage of life. It contains essential nutrients like vitamin D, vitamin B12, and folic acid, as well as omega-3 fatty acids.
- Optimum Nutrition Opti-Women: This multivitamin is designed specifically for active women and contains essential nutrients like iron, calcium, and vitamin D. It also includes a blend of antioxidants and other beneficial nutrients.
Ultimately, the best multivitamin for women will depend on individual needs and preferences. Speaking with a healthcare provider before starting any new supplement regimen is essential.
Best Vitamins to Take Daily
Vitamin D: For Immunity, Bones, and Mood
Vitamin D is essential in many body processes, including immunity, bone health, and mood. Adequate intake of this vitamin is necessary for maintaining overall health and wellness.
Some studies suggest that increased vitamin D levels can help improve mood, protect against chronic illnesses, reduce inflammation, and boost the immune system.
Iron: for Energy Production and Red Blood Cell Formation
Iron is necessary for energy production and the formation of red blood cells. It also plays a vital role in creating hormones and neurotransmitters essential for healthy brain function.
Women need more iron than men because they lose iron during menstruation.
Generally, adult women require 18 mg of iron daily, so it’s important to include iron-rich foods such as red meat, spinach, and dark chocolate in your regular diet or supplement routine.
Calcium: for Strong Bones and Teeth
If a woman’s diet doesn’t include enough calcium-rich foods (such as dairy products, kale, and fortified orange juice).
Taking a daily multivitamin supplement can help ensure adequate calcium intake. Calcium plays a vital role in maintaining healthy bones and teeth, and ensuring calcium levels stay at recommended levels will help reduce the risk of osteoporosis later in life.
The American Academy of Pediatrics recommends that adult women get between 1,000-1,200 mg of calcium daily.
Folate (Folic Acid): To Avoid Birth Defects and Anemia
Folate, or folic acid, is an essential B vitamin for all women of childbearing age. Getting adequate folate intake can help prevent severe birth defects in any babies they may have, particularly those in the brain and spine.
Additionally, folate helps form red blood cells and lowers the risk of anemia. Pregnant women aged 19-50 should get 400 mcg per day of folic acid; pregnant or lactating women should get over 400 mcg daily.
Most multivitamin supplements contain this recommended level of folic acid.
Omega-3 Fatty Acids: For Heart Health and Brain Health
Omega-3 fatty acids, specifically EPA and DHA, are essential for overall health.
These nutrients help reduce inflammation throughout the body and can support improved cognitive function and heart health.
For a woman, taking an omega-3 supplement can offer a wide range of benefits ranging from relief from PMS to help with cardiovascular issues that often become more common with age.
The recommended daily dose for women is at least 250 milligrams per day of combined EPA and DHA to get full benefits.