Last Updated on November 7, 2022 by
When it comes to women’s health, there are plenty of vitamins and minerals that play an important role in keeping women healthy. We’ve highlighted the best vitamins for women below:
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Vitamin E
Zinc
Omega 3 fatty acids
Women need to pay special attention to their vitamin and mineral intake to ensure a healthy, balanced diet. As women age, their requirements for certain vitamins increase and the need for certain minerals becomes more important. A balanced diet with adequate intake of essential nutrients is vital for maintaining good health and wellbeing.

The following table lists some important vitamins and minerals that can be found in food sources and the suggested dietary intakes (RDI) for women aged 19-50 years old (1).
Vitamins and minerals: RDI values per day
Vitamin A 2,000 IU
Vitamin B1 1.5 mg
Vitamin B2 1.7 mg
Vitamin B3 (niacin) 3 mg
Vitamin B5 (pantothenic acid) 6 mg
Vitamin B6 2 mg
Folic acid 400 mcg / folic acid 1mg*
Biotin 30 mcg / biotin 300mcg† / biotin 600mcg† / biotin 1000mcg† / biotin 1500mcg† / biotin 2000mcg† / biotin 2500mcg†
Vitamin D: This vitamin is essential for bone health and is also known to help with depression, diabetes, cancer prevention, and heart disease.
Vitamin E: This vitamin is known to slow down the aging process and protect your skin from damage caused by ultraviolet radiation from the sun.
Vitamin K: This vitamin helps prevent blood clots from forming in your body by allowing your blood to clot properly after an injury or surgery.
Calcium: Calcium is essential for strong bones and teeth. It also helps prevent osteoporosis and high blood pressure in women who have gone through menopause.
Iron: Iron helps red blood cells carry oxygen through the body, which can help you feel energized throughout the day. It’s especially important for women because they lose iron during menstruation each month.
Vitamin A
Vitamin A helps maintain the health of your skin and eyes. It also plays an important role in reproduction, growth and development, and immune function.
Vitamin D
Vitamin D is essential for bone health and proper calcium absorption. It may also help prevent some cancers, including breast cancer, prostate cancer and colon cancer.
Vitamin E
Antioxidants like vitamin E protect your cells from damage caused by free radicals. Vitamin E may reduce the risk of heart disease and stroke, as well as slow down the aging process of cells and tissues.
Folate (folic acid)
Folate is a B vitamin that helps form red blood cells and prevent birth defects such as spina bifida. Folic acid is especially important for women who are pregnant or may become pregnant because it helps prevent neural tube defects in developing babies’ brains and spinal cords.
Vitamins are essential nutrients that your body needs in small amounts to function properly. They’re usually found in foods, but supplements can also be taken to get the nutrients you need.
Vitamins are divided into two categories: fat-soluble and water-soluble
Fat-soluble vitamins are stored in the body and can build up to toxic levels if you take too much. Examples include vitamin A, D, E, K and beta-carotene. Fat-soluble vitamins are generally not harmful when taken in normal doses, but they can cause problems if you take too many at one time or over a long period of time.
Water-soluble vitamins dissolve in water and can be flushed out of your system easily. Examples include vitamin C and B complex vitamins (except B12). You don’t need to worry about overdosing on these vitamins because they’re readily excreted by your kidneys within 24 hours, says Dr. David Katz, director of the Yale University Prevention Research Center in New Haven, Connecticut.
Important vitamins for women
As you can see, the top 10 most important vitamins for women have been listed here so that you know what to look for when buying vitamin supplements. Most do not contain all of these 10 vitamins, so find a good one and watch your body flourish from their use.
Vitamin A is used to promote eye health and growth and development of bones, muscle, and skin. Vitamin B-9 is an important supplement for women because this vitamin is used in cell metabolism and the formation of healthy red blood cells. Vitamin C also aids in the promotion of healthy blood vessels, tissue growth, wound healing and iron absorption. It is also helpful in preventing gum infections and even tooth decay. Calcium and magnesium help to build strong bones, prevent hypertension and improve calcium density in the bones making them less prone to breakage. All these are essential vitamins for women to ensure better wellbeing.
If you haven’t done so already, take a look at the chart below to see if any of these vitamins are lacking in your diet. As you can see, they are crucial to maintaining a healthy lifestyle and body, especially as you grow older.
When it comes to your health, it’s important to be proactive. Just like overall health, women’s health is something that many people take for granted until a real problem arises. That’s why it’s so important to learn about this stuff now, in case you find yourself facing a health challenge at some point down the road. Maybe you’re going to have children and want to ensure that you’re healthy enough to handle the challenges of pregnancy and childbirth. Maybe you are far along in your years and want to ensure the best possible quality of life throughout your retirement years. Or maybe you are just looking forward to living a long, happy life with your friends and family. Whatever your reason may be, it’s important that you learn as much as you can about women’s health as soon as possible, because knowledge is power when it comes to your body.
Folic acid is needed for the production of red blood cells and helps prevent neural tube defects. Iron helps reduce tiredness and fatigue by playing a role in energy metabolism. Multivitamins containing iron help to avoid the symptoms of iron deficiency.
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