Vitamins are one of the nutrients needed by the body. In fact for women, they need adequate intake of vitamins. What are the Best Vitamins for Women?
Although you may have consumed various vitamins and minerals that you need through a series of foods that are consumed and nutrient dense, experts believe that many women still lack at least one important nutrient.
Best Vitamins for Women
Among the most important and best vitamins for women to take are vitamins A, C, D, E, K and B vitamins, such as thiamine and vitamin B12.
Read: Vitamin A For Acne: Benefits and How To Use
In addition to vitamins, there are a number of important minerals - especially iron, calcium, magnesium and iodine - and fatty acids such as omega-3s that women should also get from their diet.
It is estimated that about 30 percent of all women are deficient in one or more essential nutrients, and for many women, the risk of running out of nutrients only increases with age.
With that in mind, what are the most important and best vitamins for women to take in supplement form? Let's take a closer look below.
Getting Enough Nutrients?
The nutritional intake of women is thought to be highly dependent on factors such as economic status, social and cultural environment, as well as their personal habits.
Some factors that may make women more likely to be deficient in certain nutrients include:
- Eating Processed foods (such as fresh vegetables and juiced/blended fruit)
- Being Vegetarian or vegan
- Beingthin or consuming too few calories in general
- Being Of reproductive age ( for women who are preparing to have children, proper nutritional status before, during and after pregnancy is an important element of overall reproductive health)
- the age of 65
- OverLow socioeconomic status, lack of education and poverty
- Breastfeedingand pregnancy, which increase caloric and nutritional requirements
No matter how old you are, there are vitamins that women should emphasize in their diet and/or supplement them in order to get enough.
Best Vitamins for Women
1. Vitamin C
The so-called antioxidant vitamins - A, C and E - help fight free radical damage, which can damage heart, eye, skin, and brain health.
Read: 10 High Vitamin C Foods (More Than Oranges)
Vitamin C supplements and foods can help support a healthy immune system, and also support healthy vision and healthy skin.
2. Vitamin E
Fat-soluble vitamin with many important processes in the body, vitamin E functions as an antioxidant.
Vitamin E is found naturally in foods such as raw or sprouted nuts and seeds, green leafy vegetables, eggs and butter.
3. Vitamin A
Vitamin A helps promote healthy immune system defenses, healthy antioxidant activity and healthy neuron function.
According to experts, a diet containing sufficient or high levels of these nutrients can support overall eye and skin health.
4. Vitamin D3
Vitamin D3 can be obtained from certain foods such as eggs, some dairy products and various types of mushrooms. However, most of the vitamin D we can get from sun exposure.
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Both men and women can experience low vitamin D levels if they spend most of their time indoors, as many adults do.
Vitamin D in general is important for bone/skeletal health, brain function, immune support, positive outlook, cardiovascular function and more.
To get enough vitamin D, spend 15-20 minutes outside every day of the week without sunscreen, which allows your body to synthesize vitamin D3.
5. Vitamin K
Vitamin K is important for building and maintaining strong bones, for normal blood clotting, and for supporting heart health.
This vitamin plays a role in normal bone metabolism and helps ensure that calcium gets to the right places in the body, such as bones and teeth.
Many women are deficient in this nutrient, even though vitamin J plays a major role in facilitating healthy cardiovascular function and supporting arterial health.
There are two main types of vitamin K, both of which we get from our diet. Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products.
The best way to get enough of both types is to eat lots of different vegetables, including leafy greens, broccoli, cabbage, fish and eggs, along with aged cheeses.
In addition, supplementation with vitamin K2 can help support strong bones and other functions if your diet tends to be low in vitamin K.
4. B Vitamins, Including Folate
The B vitamins, including vitamin B12 and folate, are important for a woman's metabolism, support healthy energy levels. healthy, fight fatigue and to support cognitive function.
They can aid cellular processes, growth and energy expenditure because they work with other vitamins such as iron to make red blood cells and help convert the calories you eat into usable "fuel".
Folate (which is called folic acid when made synthetically) is essential for a healthy pregnancy and for the healthy development of the fetus, as it helps build the baby's brain and spinal cord.
That's why getting enough folate is important for pregnant women and why prenatal supplements containing folate - specially formulated for women of childbearing age, pre-pregnancy, during pregnancy and during breastfeeding - are recommended.
Ideally, stick to fermented folic acid/folate, which is metabolized by the body similar to natural folate.
You can get lots of B vitamins from animal products such as eggs, fish, meat, milk, and yogurt.
Older women, those during childbearing years, vegans and vegetarians should consult a healthcare professional to ensure they are getting enough B vitamins as they are at greatest risk for B vitamin deficiency.
Foods particularly high in folate include spinach and leafy greens, asparagus, citrus fruits, melons and nuts.
When taking vitamin B complex or multivitamin supplements that contain folate, be wary of synthetic folic acid.
Instead, stick to fermented folic acid, which is metabolized by the body similar to natural folate.
High-quality multivitamins for women also often feature optimal amounts of B vitamins, particularly vitamin B12, which can help support healthy energy levels.
Other considerations
If you are looking for a high-quality multivitamin, consider choosing the fermented option, as this "digestive" form helps make nutrients bioavailable and absorbable for your digestive system.
You can also try multivitamins packed with added superfood ingredients such as spirulina, camu camu, chia seeds, apple cider vinegar and ashwagandha, which also support digestive function and general gut health.
It's important to remember that even if you take all or some of the best supplements for women, they still can't replace eating a healthy diet.
Conclusion
What are the best vitamins for women? The best vitamins for women include vitamins A, C, D, E, K and B.
In addition to the best vitamins for women, other important nutrients include iron, iodine, magnesium, omega-3 fish oil, and calcium.
Meanwhile, a healthy diet with dense and balanced nutrients is the main key to getting essential nutrients.
Supplements can help replace nutrients lost from your dietary intake and offer benefits such as support for healthy immune system function, healthy skin, healthy energy levels, cardiovascular support, and more.
