Best vitamins for women

Why do we need vitamins?

While many dietary recommendations are beneficial to both men and women, women's bodies have different vitamin needs.

Vitamins are essential for your overall health. If you maintain a healthy, balanced diet, it's easy to incorporate them into your Daily Recommended Intakes (DRI). Most women can get all the essential vitamins they need through smart food choices. However, some women may need vitamin supplements.

According to the Centers for Disease Control and Prevention (CDC), vitamins and micronutrients are essential for normal cell function, growth and development. Since we cannot produce all the nutrients we need, we must obtain many of them from food.

What are the most important vitamins?
The following vitamins are essential for the body to function properly:

• Vitamin A, essential for healthy vision, skin and bone tissue
• Vitamin B1 (thiamine), which helps the body metabolize fat and produce energy
• Vitamin B2 (riboflavin), an antioxidant that protects body cells against free radicals
• Vitamin B3 (niacin), which may reduce the risk of cardiovascular disease
• Vitamin B5 (pantothenic acid), essential for hormone production, immune system health, and energy production
• Vitamin B6 (pyridoxine), which helps produce myelin, the protective layer around cells
• Vitamin B7 (biotin), necessary for metabolism and healthy skin, hair, nails and cells
• Vitamin B9 (folic acid), necessary for normal functioning of the nervous system
• Vitamin B12 (cobalamin), essential for the production of healthy red blood cells and nerve cells
• Vitamin C, essential for the growth and repair of body tissue
• Vitamin D, which aids in calcium absorption and promotes bone health and optimal immune function
• Vitamin E, which fights free radicals and strengthens the immune system
• Vitamin K, which helps blood clot and prevent excessive bleeding, keeping your heart healthy and your bones strong
• Choline, important for liver function, nerve function, and muscle movement

Many vitamins have similar functions. For example, vitamins A and C both promote healthy teeth and soft tissues. Many B vitamins help your metabolism function properly and aid in the production of red blood cells.

Certain body functions require specific vitamins. For example, vitamin D is essential for helping the body absorb and maintain appropriate levels of calcium. It's also key to a healthy immune system protecting the body from disease. However, it is difficult to obtain from your food. Fortunately, it is produced by skin exposed to the sun. Just go outside for 10 to 15 minutes twice a week during the day. Make sure not to wear sunscreen during this time, as sunscreen blocks vitamin D production.

Another body process that requires a specific vitamin is blood clotting, which requires vitamin K. Thankfully, vitamin K deficiency is very rare. This is because gut bacteria produce about 75% of the vitamin K the body needs. Research shows that healthy gut bacteria help absorb vitamin K and other nutrients needed for immune health. To get the rest of the vitamin K and other essential vitamins you need, all you need to do is eat a variety of healthy foods.

Do I need a supplement?

Most people don't need to take extra vitamins unless directed by their doctor. However, there are some exceptions.

pregnant woman

Pregnant and breastfeeding women need more vitamins B6 and B12 as well as folic acid to prevent vitamin deficiencies that could damage the developing fetus. Folic acid can help reduce the risk of many birth defects, including spina bifida, and can also prevent low birth weight. It's best to take folic acid daily for at least a year before planning a pregnancy.

Control your diet

Strict vegetarians may need additional vitamin B12. You can also try adding vitamin-rich foods, such as bread.

If you follow a vegan diet and do not consume dairy products, eggs, fish, or meat, you may be at risk for vitamin A deficiency. Eating more dark fruits and vegetables can help prevent vitamin A deficiency. It's also important to make sure you're getting enough zinc.

Ageing

Older women and people who avoid sunlight may need vitamin D supplements. Large amounts of vitamin D can be harmful, so do not exceed the recommended daily intake unless directed by your doctor. Discuss your blood vitamin D levels with your doctor. Vitamin D helps the immune system fight diseases such as cancer, cardiovascular disease, diabetes, arthritis, and other autoimmune diseases. Older adults may also be deficient in B vitamins, which play an important role in digestive and metabolic functions.

nutritional deficiencies

It is important to get enough nutrients on a regular basis, otherwise you may develop nutritional deficiencies. These deficiencies can affect your health, and you may experience noticeable symptoms and side effects. Fatigue and headaches are two of the most common side effects of nutritional deficiencies.

Some side effects and symptoms may indicate specific nutritional deficiencies:

• Tingling or numbness in your hands and feet may indicate a B vitamin deficiency.
• Muscle cramps may indicate a lack of magnesium, calcium, or potassium.
• Fatigue, weakness, and muscle pain may indicate vitamin D deficiency.
• Memory loss may be a sign of vitamin B12 deficiency.
• Mouth sores, fatigue, or gray hair may indicate folate deficiency.
• Poor night vision, bumps on the back of your arms, or dandruff may indicate a vitamin A deficiency.

Make an appointment with your doctor if you experience the following symptoms:

• fatigue
• weakness
• muscle cramps or tingling
• Dizziness
• Headache

They can perform a simple blood test to check your nutritional levels and make sure there is no other cause of your symptoms.

Food sources should come first

Although the use of multivitamins remains popular, recent research shows that they may not necessarily protect against certain chronic diseases. They also do not reduce your risk of other health problems. According to the American Academy of Nutrition, multivitamin supplements are largely unregulated. Claims by multivitamin companies exaggerate actual data on their effectiveness.

Partly because of this, many nutritionists recommend getting as many vitamins as possible through food rather than vitamin supplements. According to the American Heart Association (AHA), foods provide a wider range of vitamins and other benefits, such as dietary fiber, than supplements.

Getting all the essential vitamins your body needs will help you look and feel your best. Getting the recommended daily amount of each vitamin is not only easy, but it tastes delicious.