List of Vitamins That Women Need for Overall Health

The perfect balance of nutrients keeps women healthy and fit. What better way to start it than by balancing your vitamin levels? You must stay aware of what vitamins women need – be it included in food or supplements. Go for a balanced diet, so that the best vitamins for women come to you easily without much effort. However, there could be a lack of awareness as to which foods contain a particular type of vitamin. So, here we will speak about essential vitamins women need – sourcing it from different sources, but everything doable.

1. Antioxidants

Vitamin A is an umbrella term for other components of it. These include carotenoids, beta-carotene, and retinol. These keep free radicals at bay and fight off free radicals. They also slow aging and prevent certain health issues. By boosting immune health, they elevate the body’s defense against pathogens. So, good vitamins for women begin with vitamin A, which has a standard dosage of 125mcg daily. However, a physician can recommend a dose suitable for your health.

Some rich sources of vitamin A are red peppers, pumpkins, tomatoes, peaches, spinach, apricots, guava, carrots, papaya, kale, etc. These contain beta-carotene and are among the best vitamins for women in 20s, as they help turn into vitamin A. This assists with the regeneration of skin and soft tissue, and eyesight maintenance. You can also go ahead with cantaloupe, spinach, and tomatoes.

2. Ascorbic Acid or Vitamin C

One of the best vitamins for women is vitamin C, as it heals wounds. Such a vitamin is named ascorbic acid, which also enhances the production of red blood cells. Vitamin C also acts on norepinephrine, a brain chemical that keeps up concentration and focus in the user. As you age or experience a lot of stress, the level of ascorbic acid dwindles.

So, refill the dose with tomatoes, strawberries, kiwis, broccoli, and potatoes, grapefruits, peppers, oranges, etc. The usual daily dose is 60mg. Women looking for vitamin C supplements when planning to protect against a pregnancy can also check how much NuvaRing costs or other birth control methods for surety of which one to go ahead with.

3. B Vitamins

To get the best vitamins for women, the B complex ones are hard to do without. They include B6, B12, Niacin, Thiamin, and Riboflavin, which are available in fortified cereals. Vitamin B12 is great for making red blood cells and regulating metabolism. You can choose essential vitamins women need in foods such as meat, eggs, cheese, fish, and yogurt. Vitamin B6 also helps with brain functions – the nutrient known as pyridoxine.

It also assists in transforming food to energy. You will get them in avocados, oatmeal, chicken, beans, oatmeal, bananas, meats, beans, poultry, chickpeas, fish, and potatoes. So, what vitamins women need when it comes to B complex depends on the type of B vitamin level and if there is any deficiency.

4. Vitamin E

Vitamin E contains tocotrienols and tocopherol, which together ensure healthy cells. You can look for the best multivitamin for women with vitamin E, as it is capable of delaying aging. You can find it in hazelnuts, safflower oil, wheat germ, cod liver oil, peanut butter, and sunflower seeds. The recommended dose is 20mg, but do women need vitamins to fight cancer? Yes, and vitamin E is one of them along with granting protection against some cardiovascular diseases.

5. Vitamin K

One of the top multivitamins for women includes vitamin K as it strengthens bones in women. It also has properties to clot blood in elderly people. Some foods to have here are soybean, alfalfa, green leafy vegetables, broccoli, fish oil, cooked spinach, etc. 100mcg is the normal dose per day in combination with calcium and vitamin D inputs. So, you must also look out for calcium needs for women and take the dose (1000mg) of calcium according to your health needs.

It is advisable to consult a professional for the best vitamins for women, especially if you are already taking vitamin-rich food or are on certain medicines. This will keep interactions and contraindications in check. Similarly, women on birth control NuvaRing online or other hormonal contraceptives may want to include vitamins further as these are also essential for vaginal health and pH balance.

Related: Maintaining Feminine Hygiene and Vaginal Care in Simple Ways

6. Folic Acid or Folate

Folic acid is crucial for spinal cord and brain health. These are the vitamins young females should take as they repair cells and make RNA and DNA, prevent changes in DNA that otherwise cause cancer, etc. While children and adults require this vitamin for red blood cell formation and anemia prevention, folate is among the daily vitamins needed for women in the pregnancy stage. During pregnancy, folic acid prevents birth defects like spina bifida.

You can include foods such as melons, other citrus fruits, leafy greens like spinach, asparagus, fortified grains, black beans, strawberries, chickpeas, eggs, kidney beans, and liver for folate supply. So, what vitamins women should take along with folate during pregnancy? It is calcium or vitamin D. If you want to keep pregnancy at bay, buy NuvaRing online and start with birth control, as well as use folate supplements if you plan for a future pregnancy.

7. Magnesium and Iron

While the best vitamins for women are discussed above, since this post is about women, we cannot do without honorable mentions, such as iron and magnesium. These are vital to go along with what vitamins do women need daily, as even iron is necessary for red blood cells and magnesium is important to prevent diabetes and cardiovascular problems. It also lowers the risk of colon cancer, according to a few studies.

To Conclude

Now that you know what vitamins do females need and why those are essential for overall health, along with that for the reproductive system, you can inculcate a few for yourself if need arises, after consulting a medical professional.