Best 15 Vitamins for Women and the Daily Recommended Dosage

Vitamins are important for both women and men, but what makes women more vulnerable are the menstrual cycles and pregnancy.

That is why vitamins are crucial for the overall health and doctors highly recommend them. Most women can obtain the necessary vitamins just by eating proper healthy food, but others may have difficulties. Thus, they need proper vitamin supplements.

The CDC believes that micro nutrients and vitamins are the key to ideal cell growth, development, and proper function. Therefore people need to focus on eating proper meals that contain the necessary amount of vitamins.

Daily Recommended Intake (DRI)

Here is a list of some of the recommended amounts of vitamins you should consume on a daily basis:

  • A – 5,000 IU
  • B1 – 1.5 mg
  • B2 – 1.7 mg
  • B6 – 2 mg
  • B7 – 300 µg
  • B9 – 400 µg
  • B12 – 6 (µg)
  • C – 60 mg
  • D – 400 IU
  • E – 30 IU
  • K – 80 µg
  1. Vitamin B2

Vitamin B2 is important for a normal metabolism and the overall health. Moreover, it can improve energy and boost the immune system. But what is most important for women is because it can reduce anxiety, fatigue, wrinkles, help with itchy skin and stress.

If you believe you lack vitamin B2 you should eat more eggs, almonds, milk, cheese, leafy veggies, yeast, organ meats, mushrooms, cereal, soybean, nuts, yogurt and whole grains.

  1. Magnesium

Magnesium is an important mineral for the body. It can help regulate potassium, sodium, and calcium which are crucial for more than 300 functions in the body. So, if you lack magnesium, it may affect your digestive system and cause stress and leaky gut syndrome.

Plus there may be many more symptoms of magnesium deficiency like anxiety, headaches, insomnia, muscle spasm and leg cramps. Especially older women lack magnesium. That is why they face more problems with the bones and excess urinary loss.

Therefore, they need to consume more sea vegetables like algae, nuts, green vegetables, seeds, and beans.

  1. Vitamin A

This vitamin is one of the most popular ones out there. The reason for this is because it is useful for the skin and crucial for healthy vision. On top of that, it can also improve the skeletal tissue.

  1. Iron

Young women are the ones that usually lack iron. Their body uses the stored iron to create hemoglobin. Start consuming more meat, fish, beans, leafy greens, poultry and eggs, if you think you need iron. Why is this important?

Well, women especially need iron during the menstrual cycles. The loss of blood causes iron deficiency. Moreover, doctors consider pregnant women who lack iron as anemic. Therefore, if you have enough iron, you are less likely to have bad immunity system, dangerous pregnancy, fatigue, bleeding, and infections.

  1. Vitamin D

This fat-soluble vitamin might help with the absorption of calcium. This is important for making the bones strong. On top of that, this vitamin even has the chance to reduce the risk of developing rheumatoid arthritis, cancer, and multiple sclerosis.

Every woman needs vitamin D. It helps with the absorption of calcium and creates ideal ways to boost the immune function and lets it work appropriately. Moreover, it can be very beneficial for healthy bones, which is an important factor for pregnant women.

  1. Omega-3 Fish Oils

If you don’t eat enough fresh fish like salmons, tuna, sardines or mackerels, you may need to take omega-3 fish oil if you want to avoid deficiency. The omega-3 fish oil has fatty acids which are anti-inflammatory.

Therefore if you want your brain, immune system, and your heart to stay healthy, you will need equal amounts of omega-6 and 3 fatty acids. To achieve this, you can consume wild fish or take supplements about 1,000 milligrams per day to avoid inflammation.

  1. Vitamin B12

Vitamin B12 also goes by the name cobalamin. It is very important for the creation of red blood cells in the system which needs to be healthy to function properly. In addition, it is useful for the nerve cells as well.

  1. B7 Vitamin

This vitamin is also known as biotin. It is an important vitamin for a healthy metabolism. As such, it is beneficial for healthy cells, skin, hair, and nails. Plus, women usually want to take care of their hair and make it look soft. That is why vitamin B7 might prove useful.

  1. Iodine

Research indicates that women from 20-39 years old have the lowest levels of iodine in the urine compared to other people. Moreover, iodine is crucial for young women, especially the ones that are pregnant.

The reason for this is because iodine plays an important role in the brain development of the fetus. Plus, it makes the necessary amounts of thyroid hormones. Along with the T3 and T4 hormones, iodine can control the metabolism.

You can get the necessary amount of iodine from processed foods and iodine-rich foods. Some of them are seafood and sea veggies. This is the best way to avoid iodine deficiency, fatigue, and hormonal imbalance during pregnancy.

  1. Vitamin K

If you want to have strong bones and prevent heart disease, you should consume vitamin K. It is common for women who don’t take antibiotics to lack vitamin K. Vitamin K deficiency may cause problems with the inflammatory bowel, intestinal or other problems.

You can find this vitamin in broccoli, fish, eggs and dairy products.

  1. E Vitamin

Vitamin E is famous for shielding the body from free radicals. Besides, it is also popular for its ability to improve the immune system, especially for women. Moreover, people believe that vitamin E can balance the cholesterol, repair damaged skin, and balance hormones.

All of these things are very important for women especially during the menstrual cycles or when they are pregnant.

  1. B1 Vitamin

Vitamin B1 also goes by the name thiamin. This vitamin is important for metabolizing fats and producing energy. As such it may be ideal for losing weight.

  1. B9 Vitamin

Vitamin B9 is important for women because it may prevent high blood pressure, memory loss, heart disease, depression, Alzheimer’s and cancer. Besides it is helpful for the cellular function, fertility, brain health and for the development of the fetus during pregnancy.

However, if a pregnant woman lacks vitamin B9, the baby might develop defects like spina bifida. So, if you want to consume more of this vitamin, you should eat asparagus, melons, eggs, strawberries, nutritional yeast, legumes, leafy green veggies, beans, fortified grains and drink orange juice.

  1. B6 Vitamin

This vitamin also is known as pyridoxine can keep the immune system healthy. In addition, it can produce more chemicals in the brain along with hormones. This way it can help with memory loss, depression, and heart disease.

Furthermore, this vitamin is great for pregnant women to get rid of the morning sickness. If you want to consume more vitamin B6, you should eat more avocados, meats, fish, seeds, cereal, bananas, nuts, dried fruits, oatmeal, and beans.

  1. C Vitamin

Vitamin C is by far the most popular immunity booster out there. Plus, it is useful for women because it can speed up tissue growth, regeneration process, reduces the risk of heart diseases, tissue damage and cancer.



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