Essential Vitamins And Supplements For Women's Health And Vitality

🔆 9 Must Have Supplements For Women’s Health & Vitality

Vitamins and Minerals

Essential Supplements For Women's Health

Like many women, I couldn't always consume all of the necessary minerals and vitamins through the diet each day. Also, for some woman, extensive training and restrictive diet programs can deplete their body’s supply of vital minerals and vitamins.

To maintain a healthy body and youthful look every woman needs to consider including these nine must-have nutrients in their daily routine. These supplements did really help me to achieve my optimum health and vitality, feel more energised and boost up my metabolism.

1. Calcium

Calcium rich foods

Calcium is a key mineral found in our bones and teeth. There is about one percent of calcium circulating in the blood that is essential for supporting muscles, heart, blood clotting and normal cell function. If the calcium levels in the blood drop, then the body takes the calcium it needs from the bones. Women in particular are more susceptible to developing osteoporosis than men. So, it is important to include calcium supplements in your diet particularly if you are a vegan, on a high protein diet, have kidney dysfunction, are pregnant or breastfeeding, or lactose intolerant. Here is how calcium supplements can support your health:

  • Promote optimum bone health and prevent osteoporosis
  • Protect cardiac muscles
  • Help control blood pressure
  • Help maintain optimum body weight
  • Prevent premenstrual depression
  • Ensure healthy alkaline pH levels
  • Reduce risk of kidney stones and colon cancer

2. Omega 3 Fatty Acids

Fish oils and omega-3 oils benefits

Most women dread the word “fat” but not all fats are bad, particularly monounsaturated fats and polyunsaturated fats. Omega-3 fatty acid is a polyunsaturated fat and is essential to optimal health. It is an essential fatty acid, which means your body cannot make it. So, you can only get them through diet or supplementation. Omega-3 supplements are quite popular and are commonly available as flaxseed oil or fish oil. The following are some reasons why you should be taking Omega-3 supplements.

  • Improves blood flow
  • Improves brain function
  • Thickens hair
  • Improves heart health
  • Helps the skin glow
  • Lifts depression
  • Helps achy and stiff joints
  • Reduces inflammation in the body
  • Essential for proper fetal growth

3. Magnesium

Foods High in Magnesium

Magnesium is the fourth most abundant mineral in our body and plays an important role in the body and brain health. It participates in more than 300 enzymatic reactions in the body. However, women may not get enough of it even if they eat a healthy diet. Those who consume less than the recommended amount of this mineral are more likely to have elevated inflammation markers, which is associated with serious health problems such as heart disease, diabetes, and even cancer. Low magnesium also increases the risk of osteoporosis. Some common benefits of taking magnesium supplements are:

  • Boosts exercise performance
  • Helps fight depression
  • Helps against type 2 diabetes
  • Lowers blood pressure
  • Has anti-inflammatory benefits
  • Help prevent migraines
  • Reduces insulin resistance
  • Improves PMS symptoms

4. Vitamin B Complex

vitamin B  foods and benefits

Vitamin B complex deficiencies can have adverse effects on your physical and mental health. In the modern times, demands of the daily life can be quite stressful, so a woman’s need for important vitamins increases. Vitamin B comples is also important for supporting the adrenal glands that help achieve hormonal balance and prevent the stress hormone cortisol from being released and stored.

B complex vitamins include:

  • Thiamine (vitamin B1)
  • Riboflavin (vitamin B2)
  • Niacin(vitamin B3)
  • Pantothenic acid (vitamin B5)
  • Pyridoxine (vitamin B6)
  • Biotin
  • Folic acid
  • and the cobalamins (vitamin B12)

Vitamin B complex supplements offer the following benefits:

  • Reduced anxiety and depression
  • Improved mood
  • Reduced PMS symptoms
  • Improved memory
  • Youthfulness and vitality
  • Enhanced fertility

5. Vitamin D3

Vitamin D info

It is believed that over two third of women are deficient in Vitamin D. Our body produces Vitamin D upon exposure to sun, but due the amount of time spent indoors and the use of sunscreens, the body fails to absorb the benefits of sunlight. Vitamin D3 is also found in some foods like milk, but many women don’t consume dairy products, which puts them at risk of deficiency and several related health conditions.

Vitamin D3 builds and supports the immune system and gives our body the ability to fight illnesses including osteoporosis. Vitamin D3 supplements offer a host of health benefits including:

  • Helps your body absorb calcium and phosphorus
  • Treatment and prevention of bone disorders such as rickets and osteomalacia
  • Helps keep teeth healthy
  • Boosts immunity
  • Reduces risk of hypertension

6. Iron

Foods high in iron

Iron is so important for women that every women’s vitamin supplement has iron in it. It is a component of haemoglobin, and without adequate iron levels, the blood is unable to transport oxygen from lungs to the tissues of the body. Iron deficiency can cause symptoms such as dizziness, fatigue, bruising easily and difficulty making decisions. It also plays a critical role in metabolism, which means proper iron levels are important for weight maintenance. Women lose blood every month during menstruation, so they need to ensure that they get enough iron through food or supplementation.

Women who menstruate lose blood (and by extension, iron) every month. It’s vital to get enough either through supplementation or by the food you eat. Iron supplements offer numerous health benefits:

  • Promotes youthfulness and vitality
  • Improves appetite
  • Contributes to brain development
  • Enhances immunity
  • Aids muscle function
  • Ensures a healthy pregnancy
  • Alleviates Restless Leg Syndrome
  • Provides relief from premenstrual symptoms

7. Folate

Folate is one of the B vitamins, which participates in several key processes. It is needed for the formation of white blood cells and red blood cells, the conversion of carbohydrates into energy and production of RNA and DNA. Adequate intake of folate is essential during periods of rapid growth such as infancy, adolescence and pregnancy. It is also helps support normal levels of homocysteine in the blood, a heart risk factor.

Folate is found largely in green leafy vegetables. If you are not too fond of eating greens regularly, then chances are that you need folate supplements. Some benefits of taking folate supplements include:

  • Reduced risk of birth defects
  • Maintaining a healthy heart
  • Lower risk of depression
  • Lower risk of certain types of cancer
  • May reduce the risk of stroke
  • Promotes normal cholesterol levels
  • Great for colon health
  • Reduces risk of age-related macular degeneration

8. Coenzyme Q10

Benefits of Co Enzyme Q10

Coenzyme Q10 is a fat-soluble nutrient. It is a powerful antioxidant and a key component in fuelling the production of energy within cells. Coenzyme Q10 also prevents premature ageing and promotes a healthy heart and circulatory system.

It is available in several food sources such as meat, fish, beans and legumes. However, if your diet does not include good amounts of these foods, or you are taking cholesterol lowering medication, then you need Coenzyme Q10 supplements, because these medications inhibit the body’s ability to produce Coenzyme Q10 or absorb it from food. Benefits of Coenzyme Q10 supplementation include:

  • May help treat heart failure
  • Help with fertility
  • Promotes younger looking skin
  • Reduce headaches
  • Increase exercise performance
  • Help with diabetes
  • Play a role in cancer prevention
  • Protect the lungs
  • Good for the brain

9. Probiotics

Probiotics benefits

When someone tells you that you should eat yogurt regularly, you should listen. The probiotics found in yogurt are really an important part of a woman’s health. The digestive tract is full of good and bad bacteria, and it is important to maintain a proper balance for optimum gut health. This is what the probiotics help us achieve.

By adding good bacteria into the system, probiotics help relieve gastrointestinal issues such as diarrhea, flatulence and bloating. Apart from promoting gut health, probiotics also offer other health benefits. Some important reasons why women should take probiotics everyday are:

  • Helps get clear and healthy skin
  • Prevents and treats vaginal yeast infections
  • Prevents Urinary Tract Infections
  • Help weight loss
  • Relieves symptoms associated with Irritable Bowel Syndrome
  • Relieves constipation
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About the author

Jen Evansy

Nutritionists, researchers, and writers, interested in everything healthy-living related. Helping you identify the best diets, learn about food and nutrition, to help you live happier, longer and stronger.

  • Blogger 541 says:

    It is always best to get what your body needs from real food sources but for many people, that is not always possible. Supplements are great for this and I have to agree that these 9 are very important for a woman’s overall health. I would like to add that K2 should be taken with D3 and calcium though as it helps both absorb and function properly in the body. If you have too much calcium in the blood it can lead to calcium deposits!

  • Jimena Canavesi says:

    So many women overlook the importance of magnesium it just shocks me. You would think doctors would be pushing this more. I recently read an article that says most women (and men!) who are over 30 are deficient in magnesium. That alone should encourage people to want to supplement with it. Great list!

    • Jessica Shirley says:

      Magnesium is absolutely another must! It’s just like vitamin D – we don’t get enough of it, so we should all really be supplementing with it! Magnesium is great for taking right at bedtime, too – it’s a muscle relaxant, so it can help you sleep better!

  • Emma M says:

    You mention probiotics here. I have been considering taking them but I have also read that prebiotics are better. I am honestly not sure what the difference is! I get most of what was mentioned in my diet but I do supplement with a women’s once a day. I think it is by New Chapter. They are a great company I recommend to everyone. They are not cheap though!

  • Mackenzy says:

    I am currently taking Multi-Vitamin for Women but the shop I was getting them has now closed down. So I guess Amazon is the next best place to get them or are there any better place I could buy my vitamins from. I am looking for vitamins that are specifically designed for women and their needs. Thank You.

  • motas says:

    Vitamin C is probably the most widely used and probably the most important single vitamin ever. Everyone should take vitamin C. But you need a good quality one like this on that I buy on Amazon: and don’t get the supermarket vitamins, these are no good. I also, take omega 3 fatty acids.

  • Dzeljana says:

    This is my recommendations for vitamins and mineral and supplements that women should take.
    Vitamin D.
    Fish Oil.
    Vitamin B12.

  • Motas Raluca says:

    I take supplements like Calcium and also Omega 3 Fatty Acids and these work very well!

  • Maria says:

    If I could pick just ONE of these, it’d be magnesium. I can always tell an immediate difference when I start taking it again after being off it for a while. I don’t know what it is, maybe there just isn’t enough of it in my diet, but the biggest thing magnesium does for me is to regulate my sleep. I always sleep a TON better after I’ve taken it. I usually notice a difference the first or second day.

  • Susan514 says:

    Whoa, this looks kind of like my everyday regimen, lol.

    Vitamin D is just a good thing for the modern human to take. We don’t spend a lot of time outside. Anyone with an indoor job is probably Vitamin D deficient, and your body soaks that stuff up – feels SO much better when I’m taking it!

    Magnesium, also super great. Folate is wonderful for women. I’m looking to get pregnant, so I take a prenatal vitamin with lots of folate in it, but it’s good all around. I also have PCOS, so I take the NOW brand of Evening Primrose Oil, and that helps with some of my symptoms.

  • Jessica Shirley says:

    Vitamin D3 is very, very important, especially this time of year! When there’s less light outside, it means we’re getting less of the good stuff, and especially now that it’s cold, we’re not spending as much time outside! And we just spend less time outside in general, as a species these days – did you know that most Americans are already Vitamin D deficient?

    Not just women, but everybody sort of needs this one!

  • This s great for helping women identify exactly what vitamins we need to stay healthy! The only ones I was taking was calcium and Omega-3. I am definitely going to add vitamin D now.

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