As a woman, regardless of your age, you are probably interested in doing everything it takes to maintain a healthy lifestyle. There are a number of actions you can take in this direction, including opting for a nutrient-dense diet, drinking plenty of water and engaging in physical exercise.
However, sometimes your diet is not enough and you need vitamin supplements to stay healthy. Keep on reading and discover the essential vitamins that will help you stay in the best possible state of health.
12 Essential Vitamins for Women to Maintain a Healthy Lifestyle
#1 Vitamin A
Vitamin A has numerous benefits to offer with regard to general health. It can help you maintain a healthy vision, catering to the health of the skin at the same time. This soluble vitamin is also an antioxidant, being able to provide enhanced protection against the damage done by free radicals.
It supports the proper functioning of the immune system and keeps the bones strong. Recommended sources, apart from supplements, include leafy green vegetables, spinach, squash, eggs, milk, carrots and liver.
#2 Vitamin C
Vitamin C is one of the most complex vitamins, being beneficial for the skin, hair and organ health. It can reduce the risk of heart disease, keeping the arteries flexible. It has also been determined that vitamin C can lower the level of bad cholesterol, which will reduce the risk of heart attacks in consequence.
Vitamin C can regulate blood pressure levels, boost the immunity system and prevent the appearance of cancer. It can improve osteoarthritis symptoms, enhance eye health and prevent periodontal disease.
Apart from vitamin C supplements, you can take it from: broccoli, kale, papaya, pineapple, lemon, orange, kiwi, rosehip, bell peppers and chili peppers.
#3 Vitamin D
Vitamin D facilitates the absorption of calcium, supporting bone health and boosting the proper functioning of the immune system. It is one of most essential vitamins for women – when it comes to vitamins for joint pain, this particular one stands at the top of the list.
It is also recommended to support the health of the brain and nervous system; it has been determined that vitamin D can regulate insulin levels and help with diabetes management.
It can support the functioning of the lungs and cardiovascular system, as well as a healthy pregnancy (reduced risk of preeclampsia). However, it is difficult to take vitamin D exclusively from the diet, so supplements are often prescribed.
#4 Vitamin E
Vitamin E is a powerful antioxidant, being able to provide protection against the damage done by free radicals. It acts as a booster of the immune system, working to improve cardiovascular health and ensure the proper functioning of other vital organs.
Vitamin E can balance cholesterol levels, prevent chronic conditions and repair damaged skin. It thickens hair, balances hormone levels and helps with PMS symptoms. Apart from dietary supplements, sources of vitamin E include: sunflower seeds, almonds, hazelnuts, wheat germ, mango, avocado and butternut squash.
#5 Vitamin K
Vitamin K plays an essential role in the body, helping the blood to clot and preventing excess bleeding. Apart from that, it works to maintain cardiovascular health and supports bone health. Vitamin K supplements are recommended to older women, improving episodic memory and cognitive functions.
It can keep the blood pressure stable, as well as lower the risk of stroke. One can take dietary supplements, as well as consume more of these foods (rich in vitamin K): parsley, collard greens, spinach, soybeans, grapes and eggs.
#6 Vitamin B7 (biotin)
If you are looking to take vitamins for hair growth, vitamin B7 is an excellent choice. Also known as biotin, it works to support the health of the skin and hair, as well as of the nails. This vitamin can also improve metabolism, contribute to the weight loss process and support cardiovascular health.
It can maintain blood sugar levels constant, improve the manifestations of Parkinson’s disease and even help with fungal infections. Dietary sources (egg yolks, milk, liver, kidney and fish), as well as supplements are recommended.
#7 Vitamin B12 (cobalamin)
Vitamin B12, also known as cobalamin, is one of the vitamins women should not do without. It can support the healthy production of red blood cells, as well as of nerve cells. This vitamin is recommended to older women, as it can improve energy levels, the mood and the digestion.
It is perfect for those who are battling adrenal fatigue and its manifestations; moreover, it can balance hormones and help one forget all about chronic stress, fatigue and depression. Vitamin B12 can be taken as a supplement or from the following dietary sources: beef and chicken liver, salmon, herring, mackerel, organic yoghurt, raw milk and turkey.
#8 Vitamin B9 (folate)
Vitamin B9 is quite essential for women, as it supports the proper functioning of the nervous system. Folic acid supplements are especially recommended to women who are pregnant, as they guarantee the healthy development of the fetus. This vitamin can boost the metabolism, playing an important role in the production of energy.
It can also reduce the risk of chronic conditions, such as diabetes, heart disease, depression and cancer. Apart from supplements, dietary sources of folic acid include: beans, lentils, spinach, asparagus, lettuce, avocado, broccoli and tropical fruits.
#9 Vitamin B6 (pyridoxine)
Vitamin B6 mainly contributes to the production of myelin, which is the protective sheath of cells. It can maintain healthy blood vessels, reducing inflammation and thus the risk of heart disease. It can support the healthy functioning of the brain, preventing cognitive decline and other manifestations of dementia.
It can improve the mood, treat anemia symptoms and protect eye and hair health. Dietary sources include turkey and chicken breast, pistachios, sunflower seeds, tuna, pinto beans and chickpeas. You can also take supplements that are rich in vitamin B6; for example, foligen is an excellent choice, supporting the health of the hair (enhanced growth and better texture).
#10 Vitamin B5 (pantothenic acid)
Vitamin B5 can support the healthy production and balance of hormones, as well as boost the functioning of the immune system and energy production. It can also bring relief from chronic stress, build stamina and cater to skin & hair health.
Vitamin B5 can maintain a healthy cardiovascular system, assisting the liver in metabolizing toxic substances and improving the manifestations of Parkinson’s disease. Apart from supplements, you can take vitamin B5 from the following sources: broccoli, cabbage, collard greens, salmon, milk and other dairy products.
#11 Vitamin B3 (niacin)
One of the major benefits that vitamin B3 has to offer is a reduced risk of cardiovascular disease. It can improve cholesterol levels, lowering the risk of heart attack and stroke; it can help with diabetes management, keeping blood sugar levels under control.
Vitamin B3 can contribute to skin health, it supports the proper functioning of the brain and it improves the manifestations of arthritis. Dietary supplements are available, as well as foods that are rich in vitamin B3 (beef liver, chicken breast, tuna, sunflower seeds, lamb, salmon and green peas).
#12 Vitamin B2 (riboflavin)
A powerful antioxidant, vitamin B2 can provide enhanced protection against oxidative stress (damage caused by free radicals). It can prevent headaches and migraines, acting as a natural remedy against such problems. It supports eye health and improves the manifestations of anemia.
You can take supplements containing this vitamin, to improve energy levels and protect yourself against different types of cancer. As for dietary sources rich in vitamin B2, these include liver, grass-fed beef, seaweed, organ meat, mackerel fish, eggs, feta and goat cheese, almonds, and tahini.
In conclusion, these are the most essential vitamins that women require to maintain a healthy lifestyle. As you have seen, it is not enough to derive those from the diet; sometimes, supplements are necessary, supporting the general health and reducing the risk of chronic conditions.
Identity Magazine is all about guiding women to discover their powers of Self-Acceptance, Appreciation, and Personal Achievement. We ask that every contributor and expert answer the Identity 5 questions in keeping with our theme. Their answers can be random and in the moment or they can be aligned with the current article they have written. In that way, and as a team, we hope to encourage and motivate each other, thus inspiring you to Get All A’s.
1. What have you accepted within your life, physically and/or mentally? Additionally, what are you still working on accepting? Now, we’re not talking about resignation, rather stepping into, embraced, and owned.
I have accepted that I am still learning new things from my elders and my friends and I am not at all ashamed of it. There is no age of learning.
2. What have you learned to appreciate about yourself and/or within your life, physically and mentally? On the other hand OR in contrast, are there elements of who you are that you’re still working on appreciating?
I have learned to be myself and do not change for anyone else sake. I have learned to appreciate others without expecting anything in return. As expectations only give disappointments.
3. What is one of your most rewarding achievements in life? Tell us not only what makes YOU most proud but also share the goals and dreams that you still have.
There are many different achievements in my life. Being a writer it is very necessary that people must appreciate your work and praise it. When other people appreciate my work that is the happiest moment for me. Also, it encourages me to work more energetically.
4. Of course, we all have imperfections, or so we think. In truth, we are all perfectly imperfect. What are your not-so-perfect ways? Likewise, what imperfections and quirks create who you are—your Identity?
My not-so-perfect way is that I am very impatient. I can not wait for much for the things to happen. Also, I don’t like to do mistakes in my work and for this reason sometimes it takes too much time to complete a small task also.
5. “I Love My…” is an outlet for you to appreciate and express all the positive traits that make you…well…YOU! In fact, sharing what you love about yourself will make you smile, feel empowered, and uplift your spirit and soul. (We assure you!) Therefore, Identity challenges you to complete the phrase “I Love My…?”
I LOVE everything about myself. I love to be myself.