Best Vitamins for Women

Vitamins are important for overall development of the body. Both men and women have different dietary needs and adequate intake of each vitamin as per RDA (Recommended Daily Allowance) can be maintained with a balanced diet. Making the right food choices can ensure the body gets most of the essential vitamins.

Some Interesting Facts related to Best Vitamins for Women

  • As high as 30% of the women are supposed to be deficient with any one important vitamin. This risk often increases with age.
  • Surprisingly, a research suggests that approximately 75% women would develop a nutrient deficiency if there were no supplemental multivitamins.
  • Besides the best vitamins for women mentioned below, they also need to ensure adequate intake of other nutrients like iodine, iron, calcium and omega-3 fish oil.
  • Consuming highly processed foods, less calorie intake, having a vegan diet, pregnancy and age above 65 years are among the common risk factors for a women to have vitamin deficiency.
Best Vitamins for Women

Symptoms Indicating Specific Vitamin Deficiency

Vitamin APoor night vision, bumps on the back of the arms, & dandruff
Vitamin BTingling/numbness in hands or feet
Vitamin DFatigue, weakness, & muscle
Vitamin B12Memory loss
FolateMouth ulcers, fatigue, & gray hair

List of Best Vitamins For Women

By consuming the essential vitamins mentioned below, women can expect to look and feel great. Moreover, maintaining the right RDA is pretty easy and doesn’t mean you need to eat foods that aren’t tasty.

Vitamin Type (With recommended food options)BenefitsRDA
Vitamin A

  1. Carrots
  2. Apricots
  3. Cantaloupe
  4. Eggs
  5. Kale
  6. Tuna
  • Stronger vision
  • Healthy skin
  • Stronger skeletal tissue
2.310 IU
Vitamin B1 (thiamin)

  1. Lean Meats
  2. Nuts
  3. Seeds
  4. Whole Grains
  5. Pork
  6. Cereals
  • Metabolizes fats
  • Produce energy
1.1 mg
Vitamin B2 (riboflavin)

  1. Dairy products
  2. Green Leafy Vegetables
  3. Mushrooms
  4. Lamb
  5. Yogurt
  6. Almonds
  • Protects body’s cells from free radicals
1.1 mg
Vitamin B3 (niacin)

  1. Legumes
  2. Poultry
  3. Fish
  4. Turkey
  5. Green Peas
  6. Peanuts
  • Lowers risks of cardiovascular disease
14 mg
Vitamin B5 (pantothenic acid)

  1. Broccoli
  2. Sweet Potatoes
  3. Mushrooms
  4. Egg Yolk
  5. Strawberries
  6. Legumes
  • Essential for hormone production
  • Immune system health
  • Produces energy
10 mg
Vitamin B6 (pyridoxine)

  1. Avocados
  2. Nuts
  3. Banana
  4. Salmon
  5. Chickpeas
  6. Watermelon
  • Produce myelin (protective layer around the cells)
1.3 to 1.5 mg
Vitamin B7 (biotin)

  1. Pork
  2. Semi-sweet Chocolate
  3. Nuts
  4. Legumes
  5. Spinach
  6. Soy
  • Improves metabolism
  • Supports healthy skin, nails, hair, & cells
30 µg
Vitamin B9 (folate)

  1. Beets
  2. Peanut Butter
  3. Lentils
  4. Black-eyed Peas
  5. Lettuce
  6. Beets
  • Supports strong nervous system
400 µg
Vitamin B12 (cobalamin)

  1. Shellfish
  2. Eggs
  3. Milk
  4. Sardines
  5. Mackerel
  6. Salmon
  • Produces healthy RBC & nerve cells
2.4 µg
Vitamin C

  1. Strawberries
  2. Brussels Sprouts
  3. Citrus Fruits
  4. Papaya
  5. Oranges
  6. Grapefruit
  • Growth & repair of body tissues
75 mg
Vitamin D

  1. Salmon, Fortified Milk
  2. Dairy Products
  3. Cod liver Oil
  4. Herrings
  5. Shrimps
  6. Oysters
  • Supports Calcium absorption
  • Allows healthier bones
  • Optimizes immune function
20 µg
Vitamin E

  1. Mango
  2. Vegetable Oils
  3. Asparagus
  4. Sweet Potato
  5. Palm Oil
  6. Spinach
  • Protects from free radicals
  • Boosts immune system
22.4 IU
Vitamin K

  1. Cauliflower
  2. Kale
  3. Beef
  4. Swiss Chard
  5. Beet Greens
  6. Parsley
  • Supports better blood clotting
  • Prevent excessive bleeding
  • Makes your heart healthy
  • Develops stronger bones
90 µg

  1. Meats
  2. Eggs
  3. Cruciferous vegetables
  4. Fish
  • Better liver function
  • Strong nerve function
  • Easy muscle movement
425 mg

* IU= International Units, mg= Milligrams, µg=micrograms

Best Vitamins For Women During Pregnancy

During pregnancy adequate intake of Vitamin B6, Vitamin B9 (folate) and Vitamin B12 is very important. Folate or folic acid helps in reducing any risks of birth defects like spina bifida and anencephaly. This is the stage when the body undergoes several hormonal and physical changes. Only proper nutrition can promote a better baby growth and development.

Recommended Vitamins for Women During Menopause

During menopause, intake of foods rich in Vitamin B12 is recommended. It is the time where the estrogen levels tend to drop and makes women vulnerable to osteoporosis.

Best Vitamins for Women Over 50 Years

Best vitamins for women over 50

If you are about to cross the age of 50 and often avoid sunlight, then you might need to increase consuming foods that are high in Vitamin D. However, it is essential to maintain the right RDA as an excess of this vitamin can be harmful. The benefits of Vitamin D supports a better immune system to fight diseases like cancer, diabetes, cardiovascular diseases, and a range of other autoimmune diseases.

Moreover, B vitamins also play an important role in improving digestion and performing stronger metabolism functions.

Do I need Supplements if I am a Vegetarian?

Women on a vegetarian diet might need to take supplements as they are prone to be deficient in vitamin B12 and iron.

Multivitamins vs. Foods High in Vitamins

Over the past decade, the craze of several multivitamins for women has been on the rise. However, as per several researches, it has been concluded that multivitamins cannot prevent chronic illnesses. Additionally, they are not even capable of reducing any risks associated with other health issues.

Hence, it is better to get vitamins from food sources instead of multivitamins or supplements. Most doctors, as well as nutritionists, recommend getting adequate vitamins from food sources.

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