In this day and age we can agree that we aren’t all getting what we need. This is true when it comes to our vitamin needs, as a woman there are certain vitamins we should be taking in order for our bodies to function.
There are 9 vitamins every woman should be taking, this sounds like a lot. In fact, it is but these 9 vitamins can be incorporated in the diet at some point, you don’t want to overwhelm your body by taking this much each day. Women have a higher need for certain vitamins than men do, as we do have reproductive benefits which can overtime diminish these vitamins.
I never understood the importance of these vitamins until myself had to take a few, am sure taking a multivitamin is beneficially however there are certain needs the multivitamin won’t cover. This list of 9 vitamins every women should be taking isn’t mutually exclusive and should be taken based on your needs.
1. Iron
Iron is a supplement that is naturally found is some food and fortified in others. Iron is a huge component of hemoglobin which is needed to transport oxygen through out the body. Iron is needed for physical growth, neurological development, cellular development and synthesis of some hormones.
It is recommended daily intake for women:
| 14-18 yrs | 15mg (normally) | 27mg (pregnancy) | 10mg (lactation) |
| 19-50 yrs | 18mg (normally) | 27mg (pregnancy) | 9mg (lactation) |
Iron is very important for women especially if you are of child bearing age. It is important for you to know your iron levels, as a lot of factors can contribute to low iron level. Factors such as menstruation, pregnancy, certain GI issues and growth can affect your iron levels and the amount you need to take per day.
How do you determine your iron status? In order to determine your status it is best to first get your levels checked with your doctor, this will let you know how much you need. This will also determine what type of supplements to take and how often you should get blood tested to recheck your levels.
Floradix Iron + Herbs Liquid Extract (8.5 Fluid Ounces)
Liquid extract formula rich in iron and B vitamins.
- A good source of vitamin C
- Easily absorbed
- Non-constipating
Nature Made Iron 65 mg (from Ferrous Sulfate) Tablets – 180ct
Iron support supplement: contains one 180 count bottle of Nature Made Iron 65 mg (325 mg Ferrous Sulfate)(1) Tablets for a 180-day supplyThis Nature Made Iron supplement is an Iron deficiency supplement that is vital for red blood cell formationThis adult Iron supplement 65 mg provides a dietary supplement for those who are Iron deficient, including women in their reproductive years
2. Vitamin D
Vitamin D is needed to help your body absorb calcium, as well as maintain your immune system. Nickname the sunshine vitamin, Vitamin D can be obtained from the sun. However, not many women get a lot of sunlight and it would require prolong periods of time in the sun in order to get the daily required amount.
| 14-18 yrs | 15 mcg (600IU) |
| 15-70 YRS | 15 mcg (600IU) |
Vitamin D is available in numerous food sources and is often fortified so that we are able to meet our needs. If you are unable to get the daily dose needed then adding a supplement is the best way to go. As with iron is it a good idea to get lab test to know where your levels are and how much you will need in order to reach the requirement.
HERE COMES THE SUN: High-potency vegan D3 to support body + mood, no matter the season
- Boosts mood
- Supports healthy immune system
- Aids calcium absorption
3. Vitamin C
Vitamin C is needed for the biosynthesis of collagen and protein metabolism. Vitamin C is essential for the development of connective tissues and antioxidants, which is beneficial when it comes to wound healing. Vitamin C is important to the skin as it helps the body and skin rejuvenate, which is why adding a vitamin C serum to your routine is often recommended. Vitamin C is necessary to maintain the health of the immune system.
| 14-18yrs | 65 mg(normal) | 80 mg(pregnancy) | 115 mg(lactation) |
| 19+ | 75 mg(normal) | 85 mg(pregnancy) | 120 mg(lactation) |
AIR PATROL: supports immune system, skin + lungs
- Boosts innate + adaptive immune responses
- Fights free radical damage
- Supports the skin barrier + lungs
4. Folic Acid/ Folate
Folic acid is a B vitamin which is important for cell growth and metabolism. Folic acid is important as it is needed for the development of the nervous system, which is extremely important for childbearing women. It is needed to reduce the risk of baby’s developing brain and spine defects. folic acid can also lower the risk of pregnant women developing preeclampsia.
You can directly take a folic acid supplement or a multivitamin.
| 14-18yrs | 800 mcg |
| 19yrs+ | 1000 mcg |
WOMB SERVICE: OBGYN formulated prenatal support
- Helps support healthy fetal development including brain, visual, bone and overall health
- Delivers clean, daily nutrients for your and baby’s needs
- Easy-to-take with no aftertaste
5. Probiotic
It is important for the bacteria in our gut to be balanced.The gut consist of bacterias that is needed to help us digest food, and from time to time there might be disruption that causes gut issues. Certain food we eat does affect it as well as illness, inverse there are foods that are necessary to maintain this safe environment.
Having good gut health has many benefits such as weight lost, immune function and digestive health. Probiotics are live microorganism that can be consumed through food or supplements. Probiotics can be consumed daily and there isn’t a set amount per say of the recommendation, just follow the instructions based on the supplement guideline you purchase.
Women’s Probiotic 20 Billion Veg Capsules
- Supports Vaginal Health
- Reduces Occasional Bloating
6. Collagen
Collagen is important to the body and it is the most abundant protein in the body. It has many benefits such as stronger bones, thicker hair, healthy nail, reduced osteoarthritis pain. As one ages you will need outside supplement in order to supplement for the collagen that is lost.
Collagen Gummy Rings
Cue the compliments. These delicious gummy rings are packed with collagen—a beauty superstar that’s essential for that youthful glow. It nourishes your skin on a deep level to improve firmness and resiliency, and help diminish the appearance of those pesky little lines and wrinkles.
7. Zinc
Zinc is a very important vitamin that is often times not mentioned. During the pandemic I can tell you that zinc became one of the most important vitamins as it has many benefits such as maintaining a healthy immune system, stabilize blood sugar, helps heal the body, and aids with metabolism. The recommended daily for adults female is 8 mg.
Vitafusion Power Zinc Dietary Supplements – 90ct
Includes: One 90 ct bottle of vitafusion Power Zinc Gummy Vitamins, Strawberry Tangerine Flavored Immune Support Vitamins with Zinc and Vitamin C for powerful immune support (1)Immune Support Gummies: Adult gummy vitamins that provide high-potency Zinc along with Vitamin C to help with overall immune support (1) for adults who prefer to take their vitamins as a delicious and easy-to-chew gummy supplement
8. Fiber
Fiber is important and should be incorporated in the diet, fiber has numerous benefits which includes bowel regularity, maintains bowel health, aids with achieving healthy weight and helps with overall health. Fiber can be incorporated either with food or with supplement, it is recommended that adult women consume about 21-25 grams a fiber per day.
Vitafusion Fiber Gummies Peach Strawberry and Blackberry, 90CT
- 5g of fiber aids digestive health (1) regularity support (1) prebiotic sugar-free
- VitaFusion an excellent source of prebiotic fiber
- Peach, strawberry, berry
- 90 Gummies fiber supplement
9. Calcium
Calcium is very important to the body, it is needed to synthesize Vitamin D, not only that it is needed for the bone formation, for the functioning of the heart muscle and nerves. Adding a supplement is mainly for those who don’t add diary as part of their regular diet, thus will enable them to meet the daily recommendation. The daily recommendation for calcium is 1000 mg.
Vitafusion Calcium Dietary Supplement Adult Gummies – Fruit & Cream – 100ct
Includes: One 100 ct bottle of vitafusion Calcium Gummy Vitamins, Fruit and Cream Flavored Chewable Calcium Vitamins (50 Day Supply) for bone and teeth support with Vitamin D3 and Calcium (1)Support Bones and Teeth: Calcium gummies promote bone support and teeth support (1) all while offering a delicious, natural flavor in each two-gummy servingCalcium with Vitamin D: Each 2-gummy serving contains 500 mg of calcium, as much as 12 oz of milk, and 1,000 IU of Vitamin D to provide bone support.