7 Essential Vitamins for Women

Vitamins and minerals are essential nutrients that help the body develop and maintain overall health. Each vitamin and mineral has specific benefits and plays a unique role in the function of the body. In particular, there are certain vitamins and minerals that women require more of than men. Furthermore, some vitamins may be important during specific times of women’s lives, such as during pregnancy, while breastfeeding, and during or after menopause. 

Continue reading to discover the top essential vitamins for women to stay healthy. 

1. Vitamin A for Vision and Skin Complexion 

The fat-soluble compound, Vitamin A, has many health and wellness benefits. You may remember being told to eat carrots when you were younger to help with vision. This is due to the fact that carrots are very high in Vitamin A. Vital for maintaining adequate eyesight, Vitamin A helps prevent age-related macular degeneration (AMD) and nyctalopia, or night blindness. In fact, some cases of blindness are caused by a severe Vitamin A deficiency. 

Additionally, Vitamin A provides skin smoothing benefits, and has been shown to help prevent acne and fine lines, which is why it is the active ingredient in retinol products. Consumption of Vitamin A through nutrient-rich foods or supplements provides similar skin-protecting effects. 

2. Vitamin C for a Healthy Immune System and Bright Skin

Vitamin C is an antioxidant known for its role in maintaining a healthy immune system. By supporting cellular function and fighting against pathogens, Vitamin C has been shown to help treat and protect against several types of illness and infection. 

Vitamin C also improves skin health, stimulating collagen production and protecting against UV damage from sun exposure. In fact, many skincare products contain this powerful ingredient to prevent wrinkles and brighten the skin. 

Additionally, Vitamin C plays a key role in preventing high blood pressure as well as lowering the risk of developing heart disease by preventing low-density lipoprotein (LPL) oxidation. This is especially important during and after menopause, since post-menopausal women are at a higher chance of developing these conditions. 

3. Vitamin D3 for Mental Health and Strong Bones

Vitamin D, known as the sunshine vitamin, is essential for maintaining mental and physical well-being. According to scientific studies, a Vitamin D deficiency is often associated with depression. Therefore, if you struggle with mental health issues, it may be beneficial to incorporate more Vitamin D into your diet. Vitamin D also helps maintain strong bones and prevent osteoporosis, making it a key vitamin during and after menopause. 

Many people of all ages are deficient in this essential Vitamin due to many hours spent working indoors or living in colder climates. When you are spending less time outdoors due to inclement weather or a sedentary lifestyle, it is important to supplement Vitamin D in order to maintain adequate levels.

4. B Vitamins for Hair, Skin, and Nails

The Vitamin B complex, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are all essential vitamins for women to maintain adequate health. These B vitamins are sometimes referred to as “beauty” vitamins due to their hair, skin, and nail health benefits. Since they aid in cell renewal, B vitamins help improve the texture of dry or acne prone skin. Biotin specifically has also shown to increase hair and nail growth by strengthening the protein keratin’s structure. 

5. Magnesium for Brain Function and PMS Symptoms 

Magnesium is one of the most beneficial minerals in our body due to its many health promoting properties. It plays a critical role in brain function and helps to regulate moods. According to a scientific study, magnesium even showed to be an effective treatment for major depression.

As for physical health benefits, magnesium may improve exercise performance, lower blood pressure, and reduce chronic inflammation. It is also used to fight against type 2 diabetes and reduce migraines, two of the most common health issues today. In women specifically, magnesium has been shown to reduce PMS symptoms, such as abdominal cramps, bloating, tiredness, and irritability. 

It is important to note that half of all Americans are deficient in magnesium. This is because it is difficult to get the needed amount of magnesium through diet alone, due to lower levels of the mineral in modern soil and plants than previous decades. Therefore, even if you are eating a balanced diet, it may be a good idea to add a magnesium supplement as well. 

6. Zinc for Immune Health and Pregnancy Support

Zinc is just as important as Vitamin C when it comes to boosting the immune system. This is because zinc is needed for the proper development of immune cells in the body. Zinc may also help to prevent osteoporosis, preventing bone loss in post-menopausal women. It also plays a role in maintaining a strong metabolism as well as creating lean muscle mass. Therefore, adding more zinc to your diet may help you achieve your fitness goals.

Getting adequate amounts of zinc is also especially important for pregnant women. According to a scientific review, having healthy levels of zinc reduced the likelihood of delivering a preterm baby. It is recommended that pregnant and breastfeeding women receive 12 mg of zinc per day.  

7. DIM to Maintain Healthy Estrogen Levels 

Diindolylmethane (DIM) is a natural compound that supports healthy estrogen levels in the body. It can help lower the risk of certain cancers and diseases linked to estrogen, such as breast cancer and lupus. DIM is also able to help maintain a healthy level of testosterone in the body through its removal of “bad” estrogen. Additional benefits of DIM include assistance with cell growth regulation, energy production, muscle growth, and PMS symptoms. 

In order to receive the benefits of DIM through diet alone, one must consume roughly two pounds of cruciferous vegetables per day. This is not realistic for many people’s day-to-day diets, therefore, it is beneficial to take a daily DIM supplement. 

Nutritional Deficiencies in Women

Like with any nutrients, it is important that you meet the daily requirements of the vitamins and minerals listed above. However, many women are struggling to meet the requirements for a number of reasons. Many women are on birth control, which is known to cause nutritional deficiencies. Plus, special diets, such as gluten-free and vegetarian, may further exacerbate those deficiencies. 

Common symptoms of nutritional deficiencies include fatigue, hair loss, unusually pale skin, dizziness, and muscle weakness. If you are experiencing any of these symptoms, it’s important to speak with a medical professional about supplementing these nutrients into your diet via daily supplements, IV therapies, prescribed options, etc.

Supplementing Essential Vitamins for Women

Supplements are an excellent way to ensure that you are getting enough of these essential vitamins for women. We recommend Deeper Healing Complete Foundation, available here at Aqua Vitality. The supplement includes the highest quality vitamins and minerals mentioned above with no cheap fillers, making it easily absorbable. Available in powder form, it can be easily mixed into your morning coffee, a glass of water, or a smoothie. Adding this supplement into your daily routine can help you feel your best, from the inside out. 

For faster absorption, we recommend Nutrient IV Therapy to restore vitamins and minerals into your body. The intravenous method allows for greater potency than traditional supplements. At Aqua Vitality, we offer six different therapies based on your specific needs and vitamin deficiencies. 

If you would like to determine your current vitamin levels or learn more about essential vitamins for women, don’t hesitate to contact us to speak to one of our medical professionals.