Looking for the most important vitamins for women? From healthy bones, to a strong heart, and vibrant hair and nails, vitamins play a big role in women’s health. Because there are so many options for vitamins and supplements, it can be difficult to know if diet consists of everything your body needs. Whether you are looking for the best vitamins for women, exploring supplement options, or simply seeking a few ways to improve your nutrition, here are some of the most important vitamins for women’s health.
Most Important Vitamins for Women
Men and women need a good balance of vitamins to keep their bodies healthy. While many vitamins and supplements play a role in overall health, the following are particularly important for women:
Calcium is crucial for building strong bones and increasing bone density. Women have lower bone density and lose bone mass faster than men, which increases their risk for osteoporosis; ladies make up about 80 percent of osteoporosis cases annually. The National Institute of Health recommends women intake about 1,300 mg of calcium per day. Common sources of calcium include:
- Yogurt and other dairy products
2. Vitamin K
Vitamin K fosters bone health, helps blood clot, and keeps your digestive system running smoothly. Because of Vitamin K’s role in heart function, making it a part of your diet can help reduce your risk of heart disease. One out of every four women in the United States die from heart disease each year, so ensuring Vitamin K is included your diet can help keep your heart healthy. The National Institute of Health recommends about 90 mcg of Vitamin K per day for adult women. Some common sources of this vitamin include:
- Leafy greens
3. B Vitamins
The B vitamin complex is a family of vitamins that foster a number of bodily functions. Vitamins B1, B2, B5 and B12, highly beneficial for women because they fuel cell processes, which helps build the immune system, balance metabolism, keep your body strong and toned, ease stress, and improve mood. Experts recommend about two mcg per day of most B vitamins. Ways you can incorporate B vitamins into your diet include:
- Leafy greens and legumes
- Red meat, white meat, and seafood
- Dairy products
- Whole grains
4. Vitamin D
Vitamin D is another important vitamin for women. This vitamin helps maintain bone and tooth health, supports your immune system, fosters lung function, cardiovascular health, and more. Vitamin D has also been connected to reducing the risk for breast cancer. Some of the best Vitamin D sources include:
- Time in the sun
- Egg yolks
- Wild caught fish
Best Supplements for Women
Another option for adding more vitamins to your diet is to take multivitamins and supplements. A number of supplements and multivitamins exist specifically for women’s health that ensures you receive all the vitamins your body needs on the daily. Bodynutrition.org lists the following as some of the best multivitamins for women:
- Garden of Life Vitamin Code for Women because it includes a quality blend of vitamins and minerals crucial to women’s health.
- Optimum Nutrition Opti Women for its ability to foster bone health, especially for older women.
- Now Foods Eve Multivitamin For Women as it provides standard doses of most crucial vitamins for women including Vitamin K, multiple B vitamins, and Vitamin D.
- Naturelo One Daily Multivitamin for Women because its natural mix of many vitamins gives women a healthy balance of vitamins in one pill.
At Cody, we believe in healthy diets to foster full body health. For more dining and workout tips, check out our blog’s Healthy Lifestyle section!