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Writer's pictureOluchi Wariso BSIHS, HHP

Top Essential Vitamins and Minerals Every Woman Needs



In today’s busy world, women balance careers, family, and social life, often putting their health on the back burner. Yet, focusing on wellness is vital. We cannot pour from an empty cup! One powerful way to boost health is through proper vitamin intake, especially from foods. Vitamins are essential for everything from energy to skin health. By understanding which vitamins are specifically essential, women can make better food choices for their health.


This guide highlights the top vitamins and minerals every woman should consider adding to her daily routine. Let’s explore how these nutrients can support your well-being!


Vitamin D: The Sunshine Vitamin

Vitamin D is crucial for bone health, immune function, and mood regulation. Your body produces vitamin D when exposed to sunlight, but many women experience a deficiency, especially in winter or in places with limited sun exposure. Studies show that about 41.6% of adults in the U.S. are vitamin D deficient.


This vitamin is vital for calcium absorption, which is key to maintaining bone density. This is especially important for women over 50, who are at a higher risk for osteoporosis. Clinical literature also shows that vitamin D deficiency due to low sunlight exposure has been associated with an increased incidence of cancer since about 80- years ago.


Increase your vitamin D levels by spending 15 to 30 minutes in the sun (still the best source) and eating vitamin D-rich foods like salmon, mushrooms (shitake), eggs, nuts, seeds, fruits, and vegetables. You might also consider supplements such as cod liver oil, particularly during the rainy months or if you spend most of your time indoors.


One reason many women consume vitamin D-rich foods and are still deficient may be gut dysbiosis or little to no fat consumption. Vitamin D is a fat-soluble vitamin and requires adequate healthy fat and oil consumption for better absorption. Hence, sunlight is highly recommended, as vitamin D is made when the sun hits our skin. Please consult with us here to restore gut health!


Vitamin B-Complex: The Healthy System Vitamin

B-complex is one of the most important vitamins for many reasons! It comprises of B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid, B6 (Pyridoxine) , B7 (Biotin), B9 (Folate), and B12 (Cyanocobalamin). These vitamins are water soluble and excreted in the urine daily. Hence, we need to replenish it in adequate amounts daily!



These vitamins, proven in scientific literature, play a vital role in our bodies, from increasing energy levels to optimal brain function, improving cell function, promoting the growth of red blood cells, controlling the production and function of hormones and cholesterol, proper nerve function, maintaining clear skin, improving mood, combating depression, reducing stress, preventing anemia, weight loss, combating mouth ulcers, optimizing reproductive health—the list seems endless!


Consuming one B vitamin can cause a deficiency in the others, so getting all the B vitamins (complex) together is always best.


Boost your intake by Incorporating more green leafy vegetables, fruits, legumes, nuts, seeds, avocados, broccoli, mushrooms, eggs, and fish into your meals. Consider taking a B-complex supplement if you struggle to meet your daily needs and experience symptoms like depression, low energy, anemia, and more.


Vitamin C: The Immunity Booster and Antioxidant

Vitamin C is famous for its immune-boosting effects, but its benefits don't end there. This powerful antioxidant is key for collagen production, maintaining skin health, and promoting healing. Research suggests that it improves fertility and protects against cancer, combats stress, prevents cataracts, slows down age-related macular degeneration, combats rapid aging, and boosts immunity. A sufficient vitamin C intake can reduce the duration of colds.


To increase your vitamin C intake, eat a variety of organic fruits and vegetables, such as oranges, lemons, blueberries, strawberries, kiwis, bell peppers, broccoli, and rose hips. This vitamin enhances iron absorption, especially for women experiencing regular menstruation and anemia.


Boost your vitamin C intake by adding a serving of fruit to your meals daily. For example, adding strawberries to meals can significantly boost your vitamin C intake. You can choose a food-based supplement if you are always on the go and struggle to meet your daily needs.


Vitamin E: The Skin Savior and Antioxidant

Vitamin E is essential for skin health. It is a powerful antioxidant that protects against cell damage, cardiovascular diseases, Alzheimer's dementia, and cataracts. It is also crucial for a healthy immune system and skin healing. A deficiency can cause infertility,


While many women seek vitamin E through creams and capsules, obtaining it through food is equally important. A deficiency can cause dry skin and may worsen conditions like eczema.


Boost your vitamin E intake by adding nuts, seeds, or avocados to your meals. Just one ounce of almonds provides nearly 7.3 mg of vitamin E, nearly half of the recommended daily intake.


Calcium: The Healthy Bone Mineral

Since childhood, the benefits of calcium for strong bones have been ingrained in our memories! However, many are unaware that calcium does not work alone to create strong bones. It works together with Vitamin D, Vitamin K, phosphorus, zinc, magnesium, folate, boron, and a couple more to help absorption and build strong bones. So, basically, our bones are made up of minerals!



Adequate bone-building minerals are essential for women, especially as we age. Scientific literature shows that the higher our intake of vitamin D and calcium, the lower our risks of early menopause. Moreover, as we experience menopause, many women are prone to osteoporosis due to decreased levels of estrogen and hormonal balance, which affects calcium metabolism and results in postmenopausal bone loss.


Boost your calcium intake by consuming dark green leafy vegetables (kale), nuts, and seeds such as almonds, sunflower seeds, and legumes. Most people don't know that kale has more calcium than milk. It provides the body with many more nutrients and fiber, which benefits good gut bacteria. Furthermore, adding weight-bearing exercises can build strong bones.


Magnesium: The Relaxation Mineral

Magnesium is needed for hundreds of biological reactions in the body. From regulating blood sugar levels to building the immune system, regulating blood pressure, and improving digestion, it prevents bone loss due to osteoporosis in menopausal women and benefits healthy muscles, heart, and bones—the list seems endless!



Perhaps one of the most important benefits for women may be its stress-relieving, anti-anxiety, and anti-depressive effects, which are all beneficial to our mental health. It is known to improve anxiety and insomnia. About 45 to 68 percent of Americans are magnesium deficient. Stress and anxiety seem to be on the rise lately. According to the American Psychiatric Association, 43 percent of adults reported feeling more anxious in 2024 than the previous year.


Boost your magnesium intake by consuming magnesium-rich foods, and consider taking a magnesium supplement if you experience some symptoms like frequent anxiety, severe cramping, muscle contractions, abnormal heart rhythms, and more.


Iron: The Blood Builder

This is one of the most essential minerals for the body and women! Women of childbearing age experience monthly bleeding and need to replenish blood loss. Blood levels must be at a certain level for the body to function adequately. Blood transports nutrients and oxygen to the cells, keeping the body thriving. Anemia characterized by low red blood cells or hemoglobin is one of the most common deficiencies worldwide and mainly occurs in women.


Eat dark, leafy green vegetables, parsley, beans, nuts, seeds, beets, and liver, or take iron supplements to boost your iron levels. For better absorption, add vitamin C-rich foods or supplements.


Women can take a multivitamin supplement that includes all these essential vitamins for easy intake.

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What To Remember

Integrating these essential vitamins into daily life can significantly enhance overall health and well-being. Vitamin D strengthens bones, B12 boosts energy, folate is vital for reproductive health. Vitamin C supports the immune system, E promotes skin health, calcium helps build bones with other minerals, magnesium helps with anxiety and relaxation, and iron helps rebuild the blood with other B vitamins.


Understanding each vitamin's role allows women to make empowered dietary choices, leading to a better quality of life. If you're unsure about your vitamin levels, consult with us here to discuss testing and supplementation options.


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