While it’s possible to get all the vitamins and minerals you need by carefully choosing your foods and following a nutrient-dense diet, experts believe that many women are still lacking in at least one type. of essential nutrient.
Vitamins A, C, D, E, K and B vitamins such as thiamin and vitamin B12 are some of the most important and recommended vitamins for women. Besides vitamins, there are a number of important trace minerals including iron, calcium, magnesium and iodine, and fatty acids such as omega-3s that women should also get in their diet. .
It is estimated that around 30% of women are deficient in one or more essential nutrients and for many of them the risk of being deficient only increases with age.
In this context, what are the most important and best vitamins for women to take in supplement form? Let’s take a closer look.
Enough nutrients?
It is believed that women’s nutrient intake is highly dependent on factors such as their economic status, social and cultural environment, and personal habits. Some of the factors that make women more likely to be deficient in certain nutrients include the following :
a heavily processed diet (low in fresh vegetables and fruits)
be vegetarian or vegan
being underweight or eating too few calories in general (“underweight” is generally considered below a body mass index of 18.5 for women)
be of childbearing age (for women preparing to have children, good nutritional status before, during and after pregnancy is an important part of overall reproductive health)
be over 65 years old
low socio-economic status, lack of education and poverty
breastfeeding and pregnancy, which increase calorie and nutrient requirements.
Regardless of their age, women should ensure that they prioritize a certain number of vitamins in their diet and/or take supplements in order to obtain an adequate intake.
The best vitamins for women
If you are a woman, you may be wondering, “What vitamins should I take daily?” Here are the best of them.
1. Vitamin C
So-called antioxidant vitamins: A, C, and E help fight free radical damage, which can affect heart, eye, skin, and brain health. Vitamin C supplements and foods can help support a healthy immune system and are also supportive of healthy vision and healthy skin.
2. Vitamin E
A fat-soluble vitamin with many important processes in the body, this natural, bioavailable vitamin E also functions as an antioxidant. Vitamin E is found naturally in foods such as raw or sprouted nuts and seeds, leafy green vegetables, eggs, and butter.
3. Vitamin A
Vitamin A, or beta-carotene, contributes to the defense of the immune system, antioxidant activity and the proper functioning of neurons. In the body, beta-carotene is transformed into vitamin A (retinol). According to experts, diets that contain adequate or high levels of this nutrient can support overall eye and skin health. Most multivitamins contain enough vitamin A to more than cover your daily needs.
4. Vitamin D3
Vitamin D3 can be obtained from certain foods like eggs, some dairy products and some mushrooms, but the vast majority of vitamin D comes from exposure to sunlight. Both men and women can have low vitamin D levels if they spend most of their time indoors, as many adults do. Vitamin D in general is important for bone and skeletal health, brain function, immune support, a positive attitude, cardiovascular function and more. The best way to make sure you’re getting enough is to spend 15-20 minutes outside most days of the week without sunscreen, allowing your body to synthesize vitamin D3. If this is not realistic for you, supplementation is a good fallback option.
5. Vitamin K
Vitamin K is important for building and maintaining strong bones, for normal blood clotting, and for heart health. This vitamin plays a role in normal bone metabolism and generally helps calcium get to the right places in the body, such as bones and teeth. Many women are lacking in this valuable nutrient, which is a shame given that it plays a major role in facilitating healthy cardiovascular function and supporting arterial health. There are two main types of vitamin K, both of which come from our diet. Vitamin K1 is found in vegetables, while vitamin K2 is found in products such as dairy products. The best way to get enough of these two types of vitamin is to eat lots of different vegetables, including green leafy vegetables, broccoli, cabbage, fish, and eggs, as well as aged cheeses. Additionally, vitamin K2 supplementation may help support strong bones and other functions if your diet tends to provide low amounts.
6. B vitamins, including folic acid
B vitamins, including vitamin B12 and folate, are important for a woman’s metabolism, maintaining healthy energy levels, fighting fatigue and supporting cognitive functions. They can aid in cellular processes, growth, and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into usable “fuel.” Folate (called folic acid when synthetically created) is essential for the proper course of pregnancy and the proper development of the fetus, as it contributes to the formation of the baby’s brain and spinal cord. This is why it is important that pregnant women consume enough folate and it is recommended that they take prenatal supplements containing folate, which are formulated specifically for women of childbearing age, before pregnancy, during pregnancy and throughout the breastfeeding period. Ideally, stick to fermented folic acid/folate, which is metabolized by the body in the same way as natural folate.
Animal products such as chicken eggs, fish, meat, milk and yogurt are abundant sources of B vitamins. Older women, women of childbearing age, vegans, and vegetarians should speak with a healthcare professional to ensure they are getting enough B vitamins, as they are at the greatest risk of being deficient. . Foods particularly high in folate are spinach and leafy green vegetables, asparagus, citrus fruits, melon, and beans. Also consider vitamins for vegetarians and supplements for vegans.
When taking a B-complex vitamin supplement or multivitamin that contains folic acid, beware of synthetic folic acid. Instead, favor fermented folic acid, which is metabolized by the body in the same way as natural folic acid. Higher quality female multivitamins often contain optimal amounts of B vitamins, especially vitamin B12, which can help maintain healthy energy levels.
Other Considerations
If you’re looking for a high-quality multivitamin, consider choosing a fermented option, as this form of “pre-digestion” helps make nutrients bioavailable and absorbable by your digestive system. You can also try multivitamins containing other superfoods like spirulina, camu camu, chia seeds, apple cider vinegar, and ashwagandha, which also support digestive function and gut health. in general.
It is important to remember that even if you take any or all of the best women’s dietary supplements, it cannot replace a healthy diet.
