We’re all unique and often live very different lifestyles, so it’s no surprise that we also all need different amounts of certain vitamins and minerals to help us be as healthy as possible. For example, women have different nutritional needs than men, meaning that their daily vitamin requirements are different too.
So what vitamins are recommended for women’s health?
Antioxidants provide a wide range of benefits, such as protecting you from free radicals which can damage your cells, and helping to support your immune system. Several vitamins and minerals are known for their antioxidant properties, such as:
- Vitamin A, also known as retinol, which helps to maintain normal vision and soft tissue, such as your muscles and skin.
- Vitamin C which contributes to collagen formation and general energy production, and can help to reduce feelings of tiredness to make you feel more alert.
- Vitamin E, found in Cod Liver Oil, which can help to slow signs of ageing.
- Green Tea – a widely recognised botanical antioxidant, providing you with natural support.
There are eight powerhouse B vitamins which have different roles in the body, the main of which is helping your body to absorb nutrients from food and convert this into energy, helping to reduce feelings of tiredness and fatigue. Three B vitamins which are especially important for women are:
- Vitamin B6, which can promote brain health and support your metabolism. You can find Vitamin B6 in foods such as potatoes, fish, chickpeas and some cereals.
- Vitamin B12 - this is an especially important vitamin for individuals following a vegetarian or vegan diet which not only contributes to your metabolism, but also supports your body in creating those all-important red blood cells, helping to prevent anaemia.
- Folate (also known as Folic Acid, or Vitamin B9) helps your brain and spinal cord, and is recommended by doctors to aid in conception and support healthy development of your baby while pregnant, helping to prevent neural tube defects.
You likely know that Vitamin D is ‘the sunshine vitamin’, but did you know that your body actually uses it as a hormone? And in many different ways too! Vitamin D is responsible for maintaining healthy bones, teeth and muscles, helping to move minerals such as calcium and phosphorous around in your bloodstream, and can even help you in getting a restful night’s sleep.
We can absorb vitamin D naturally through sunlight, and it can be found in foods such as oily fish and eggs. However, it can be difficult to reach our daily requirement through diet alone, which is why a Vitamin D supplement is recommended in the UK, particularly in the winter months or if you spend the majority of your time indoors.
Vitamin K is an important vitamin for women as they get older. It has been proven to help keep bones strong – which is vital if you are perimenopausal – and also supports normal blood clotting. Foods high in vitamin K include leafy greens and broccoli, and fruits such as prunes and kiwi.
Women may also require different nutrients during various stages of their life, such as:
- Making sure you are getting enough Iron, B vitamins and vitamin C during menstruation.
- Taking a Pregnancy Multivitamin during pregnancy to top up your folic acid levels alongside other essential nutrients to support the wellbeing of both you and your baby.
- Supporting the regulation of hormonal activity when they are perimenopausal with a Menopause Complex.
If you’re a woman looking to support your daily health, making sure you’re getting enough of these essential vitamins and minerals is a great place to start. Following a healthy and balanced diet, eating the right foods with an active lifestyle, will help your body to absorb and use the nutrients you need. But if you’re in need of some extra support, our Multivitamin for Women contains a blend of 23 essential vitamins and nutrients, designed specifically to meet the unique nutritional needs of women.