The Centers for Disease Control and Prevention (CDC) uses the term ‘critical’ when it comes to ingestion of vitamins and micronutrients for proper growth and development of the human body. Though health-conscious people take enough vitamins with a varied and healthy diet but when it comes to men and women the nutritional needs change.
During their lives, women go through various phases like pregnancy and breastfeeding and each phase has a different nutritional challenge. Therefore, let’s look at some of the best vitamins for women that could save them from a life-time of headache. Let’s also find out what vitamins do what? before diving into deeper details.
Best Daily Vitamins For Women And What Vitamins Do What?
If you are in search of the best daily vitamins for women and what vitamins do what here is a quick explanation of each
Vitamin A-is that essential vitamin women should take for healthy vision, skin, and skeletal tissue.
Vitamin D-helps in absorbing calcium and allows for optimal immune function and healthy bones.
Vitamin E– helps protect against free radicals and boosts the immune system.
Vitamin K– helps the process of blood clotting and prevents excessive bleeding, also keeps your heart healthy and bones strong.
Vitamin C-is essential for growth and repairing body tissue.
Vitamin B1– also known as thiamin helps the body to metabolize fats and produce energy.
Vitamin B2- also known as riboflavin is an antioxidant that protects the body’s cells against free radicals.
Vitamin B3– also known as niacin lowers the risk of cardiovascular diseases.
Vitamin B5-also known as pantothenic acid is fundamental for hormone production and strengthening the immune system.
Vitamin B6-also known as pyridoxine helps produce myelin that is a protective layer around cells.
Vitamin B7-also known as biotin is essential for metabolism, healthy skin, hair, nails, and cells.
Vitamin B9-also known as folate is necessary for proper functioning of the nervous system.
Vitamin B12-also known as cobalamin is necessary for the production of healthy red blood cells and nerve cells.
These are the best daily vitamins for women that can be found via different food sources later discussed in this article. Now that we know what vitamins do what, we may categorize them into a group of 13 distinguishing each as fat-soluble, water-soluble and antioxidants.
Best Vitamins for Women That Are Fat-Soluble
Vitamin A, D, E, and K are the four fat-soluble vitamins. These are stored in the body’s fatty tissues.
Best Vitamins for Women That Are Water Soluble
The rest of the nine vitamins are water-soluble and should be taken regularly because they are removed from the body through urine. The only water-soluble vitamin that is stored in the liver is vitamin B12.
The Best Vitamins for Women That Are Also Antioxidants
The antioxidant group includes vitamin A – retinol, beta carotene, and carotenoids, vitamin C, and vitamin E. Each of these vitamins protect you from tiny particles called free radicals that your body produces, and tends to tear cells apart.
Antioxidants help reduce the risk of some health problems and aids in slow ageing. They help boost the immune system, fortifying your body’s defence against germs.
A balanced diet from a variety of foods is the best way to get enough of the 13 essential vitamins. Let’s find out the best food sources from which to obtain them.
Sources of the Best Vitamins Women Should Take
Vitamin A
Fortified dairy products, cold-water fish, salmon and, egg yolks
Vitamin D
When you expose your body to the sun it makes vitamin D out of these foods fortified milk, butter, egg yolks, fatty fish, fish-liver oil, and soy/rice
Vitamin E
Fortified cereals, eggs, vegetable oils, margarine, mayonnaise, nuts and seeds
Vitamin K
Green leafy vegetables, spinach, broccoli and liver
Vitamin C
Citrus fruits and juices, melons, berries, peppers, broccoli and potatoes
Vitamin B1
Fortified cereals, legumes, nuts, seeds and grains
Vitamin B2
Dairy products, fortified cereals, grains, lean meat, poultry, and raw mushrooms
Vitamin B3
Fortified breads and cereals, lean meat, poultry, legumes, seafood, milk and eggs
Vitamin B5
Nearly all kinds of food are a source of this vitamin.
Vitamin B6
Bananas and green leafy vegetables, meat, fish, poultry, grains, cereals, potatoes and soybeans
Vitamin B7
Whole grains and nuts, egg yolks, soybeans and yeast
Vitamin B9
Fortified flour, liver, yeast, leafy green vegetables, asparagus, orange juice, avocados and legumes
Vitamin B12
All animal products are a source of this vitamin.
Best Vitamins for Women Over 50
Calcium and vitamin D are the best vitamins for women over 50. There is an increased risk of osteoporosis, a condition that weakens bones and increases the risk of fractures as women age. For good bone health calcium and vitamin D should be taken by women over 50 years of age as an essential element of their diet.
Questions That You Might Be Finding Answers For
1. Is there any good vitamin for depression?
B vitamins particularly vitamin B-12 are important for conditions like depression.
2. What is a good multivitamin for a senior citizen?
According to the Academy of Nutrition and Dietetics, senior citizens should pay special attention to their intake of calcium, vitamin D, vitamin B-12, potassium, and fiber. However, without any serious dietary issues, it is always best to obtain all the essential nutrients from food instead of relying on multivitamins all the time.
3. Is it healthy or unhealthy to take a daily multivitamin?
Keep in mind that dietary supplements cannot at any cost replace a well-balanced diet. Research studies suggest that supplements aren’t always beneficial. Taking certain vitamin and mineral supplements may even do more harm than good. So it is advisable to talk to your doctor before taking any kind of multivitamins or dietary supplements.
4. What vitamins should a vegetarian take?
While on a vegetarian diet you may need 7 essential vitamins and nutrients including vitamin B-12, vitamin D, long-chain omega 3’s, calcium, iodine, iron and zinc.
5. What vitamins should a woman take daily?
Everyday ingestion of vitamins should not be a woman’s goal. Eating a healthy and balanced diet can provide you with the majority of vitamins and minerals you need. However, in case of any dietary issues, you may consult your doctor.
6. What are the best Women’s Health Supplements?
Folate, B vitamins, vitamin D, calcium and coenzyme Q10 etc. but it is advisable to check with your physician first.
7. What are the vitamins that a 40-year-old woman needs?
The best vitamins and minerals for women in their 40’s are vitamin B-complex and fish oil.
8. What are the best vitamins to take for women over 50?
Calcium and vitamin D are the best vitamins for women over 50.
