Essential Vitamins for Women
There are a number of different vitamins that are crucial for women to be taking on a regular basis, beginning with the B Complex vitamins, as well as vitamins like K and D.
Here is an overview of vitamins women should be taking preferably on a daily basis, or getting these nutrients through natural food sources:
B Complex Vitamins
The B Complex is a group of eight vitamins that work together as a team to support several critical roles in the body. B vitamins are known for their aid in the production of red blood cells, regulation of cholesterol, the support of immune and nervous system functions, promotion of cell cellular growth, and the maintenance of healthy skin, hair, and muscles. Those who take B vitamins regularly will see the benefit of improved memory, lessened depression and anxiety, and a reduction in the symptoms associated
with PMS.
B vitamin deficiencies are not that common, but those who find themselves under a lot of stress or who consume carb- and sugar-rich diets may have decreased levels. Some signs of a vitamin B deficiency include anemia, depression, fatigue, balance issues, memory problems, muscle cramps and weakness, tingling or numbness in the limbs, or mouth soreness.
Foods such as fish, dairy, beans, whole grains, and dark leafy greens are rich sources. B vitamins can be found in standalone supplements or as part of a multivitamin. It’s generally recommended to take a B supplement if you are a woman who is pregnant or breastfeeding or if you follow a vegan or vegetarian diet.
Vitamin B1 (Thiamin) boosts the immune system and aids in cell creation. Found in whole grains, beans, spinach, kale, and peanuts.
Vitamin B2 (Riboflavin) is important for the production of red blood cells. You can get it from milk, yogurt, eggs, almonds, Brussel sprouts, spinach, and wild rice.
Vitamin B3 (Niacin) boots your good cholesterol, which in turn helps to lower the bad cholesterol. Niacin may help to treat acne. It can be found in milk, eggs, red meat, beans, green vegetables, and yeast.
Vitamin B5 (Pantothenic Acid) helps to reduce the signs of aging. It’s also responsible for the production of sex hormones and stress-related hormones. Find it in yogurt, eggs, meat, legumes, and avocados.
Vitamin B6 (Pyridoxine) helps to regulate levels of a particular amino acid associated with heart disease. It also plays an important role in sleep patterns and mood due to its ability to help the body produce certain neurotransmitters. Some studies suggest that B6 may be an effective anti-inflammatory. Chicken, turkey, salmon, tuna, lentils, sunflower seeds, and brown rice are just a few good food sources of vitamin B6.
Vitamin B7 (Biotin) helps to support healthy hair, skin, and nails. Vitamin B may also help control glucose levels in people with diabetes. Vitamin B7 is a critical nutrient during pregnancy. It can be found in fish, pork, chicken, egg yolks, cauliflower, potatoes, and nuts.
Vitamin B9 (Folate), also known as folic acid, is especially important for pregnant women as it supports fetal growth and helps to prevent neurological birth defects. Studies have shown that B9 can potentially curb depression and may serve as a preventative to memory loss. B9 can be found in abundance in leafy greens, beets, beans, milk, salmon, and root vegetables.
Vitamin B12 (Cobalamin) is vital in the production of red blood cells. It works with vitamin B9 to help iron create hemoglobin. You can get it from fish, pork, beef, eggs, and dairy. Because B12 is derived only from animal sources, those who follow a vegetarian or vegan diet will probably find it necessary to take a supplement.
Vitamin D
Vitamin D, sometimes considered the Sunshine Vitamin, is a key component in the body’s ability to absorb calcium. Considered essential for bone health, vitamin D may lessen the likelihood of fractures and potentially prevent osteoporosis. In pregnant women, low vitamin D levels are linked to difficulties such as gestational diabetes and
pre-eclampsia. Low vitamin D levels are also attributed to a higher risk of heart disease, high blood pressure, or diabetes.
Vitamin D deficiency occurs in both men and women and can be caused by any number of contributing factors. The deficiency is most common amongst certain high-risk groups such as women who use sunscreen, the elderly, people with darker skin tones, or those who live in polluted or urban areas.
Food sources that are rich in vitamin D include tuna, salmon, sardines, eggs, mushrooms, cod liver oil and fortified products such as milk and yogurt, soy products, and fortified cereals. Supplements are available and are typically recommended for everyone.
Vitamin K
Vitamin K is actually a group of compounds, derived mostly from leafy greens, that plays a critical role in the blood’s clotting mechanism. Vitamin K also plays a role in the binding of calcium in bones and other tissue. Osteoporosis is strongly associated with low levels of vitamin K, as is heart disease.
A vitamin K deficiency can cause symptoms such as a heavy menstrual flow, anemia, easy bruising, frequent nosebleeds and gum bleeding. Vitamin K deficiencies are not that common. You’re at a higher risk if you suffer from liver damage, an inflammatory bowel disease, cystic fibrosis, or if you are taking any form of anticoagulant.
The best natural food source of vitamin K is leafy green vegetables such as spinach and kale, but it can also be found in other foods such as beans and soybeans, broccoli, asparagus, strawberries, and meats. Because of its fat solubility, vitamin K is better absorbed when consumed with fats such as oil or butter. Though supplements are available, because of their effect on coagulation, you’re generally not advised to take them unless directed to by your doctor.