Vitamins & Me



Do you know which vitamins and minerals are essential for women?

No doubt, women’s nutrient needs are totally different from men’s, which also changes throughout their lifespan. According to a report by the CDC (, women below 14 have different nutritional needs, while women above 18 have different needs. Additionally, pregnant women need more nutrients as compared to non-pregnant women. Women need various essential vitamins and minerals such as Iron, Calcium, Iodine, Vitamin B, and Vitamin D.

Here is the list of 5 essential minerals and vitamins for women


B-Vitamins consists of thiamine, riboflavin, pantothenic acid, niacin, pyridoxine, cobalamin, and biotin. These all are water-soluble and present in different foods like fruits, vegetables, whole grains and Meat. Additionally, fish and milk are rich in vitamin B12.

Moreover, an average woman consumes 2000 calories a day. Vitamin B provides the energy to the women that are needed to meet the daily energy expenditure.  All B Vitamins have various health benefits, such as vitamin B6 and vitamin B12, keep the homocysteine level low and thus decrease the chances of cardiovascular diseases. Biotin is also essential to have healthy hair. Additionally, vitamin B6 reduces the PMS symptoms.

Who should use B Vitamins?

It is crucial for those women who do the workout because they burn calories during the workout, so they need extra energy for the exercise.

Additionally, it is best for older women because, with age, the absorption of these nutrients decreases. So women older than 50 years must take enough vitamin B.


Iodine is an essential mineral for women, and it has multiple benefits, such as it helps in the growth of the fetal brain during pregnancy. According to a survey CDC, women between 20 to 39 years are suffering from iodine deficiency. According to several studies, the deficiency of iodine in women causes various health issues such as goiter and thyroid abnormalities. That’s why it is important to keep your iodine level normal.

Who should get iodine?

Undoubtedly, iodine is essential for both men and women, but pregnant women and breastfeeding mothers should take iodine.


The body manufactures vitamin D in the presence of sunlight. It is a fat-soluble vitamin and is also present in several foods. Vitamin D is essential to absorb calcium from food. It is mandatory to have healthy bones. According to researchers, vitamin D is also beneficial for maintaining a healthy lifestyle and preventing certain diseases like cardiovascular diseases, high blood pressure, and multiple sclerosis. The deficiency of vitamin D occurs in women who don’t take milk or food containing vitamin D. In addition, the women who do not spend time in sunlight experience vitamin D deficiency. So vitamin D is vital for a healthy lifestyle.

Who should get vitamin D?

Older women also need these supplements because their bodies can’t make much vitamin D. It is also useful for pregnant and feeding mothers as it helps the baby to have a healthy development.


Iron helps in maintaining and increasing the total amount of RBCs in our body. Women who face menorrhagia or during pregnancy need extra iron in their diets. So they should start taking Iron supplements. If Iron stores are meager, then it may lead to Iron deficiency anemia. 

You can get iron from different sources such as plant sources, animal sources, etc. that include Nuts, dark leafy vegetables. Animal sources include fish, meat, and eggs. If you eat iron along with Vitamin C supplements or foods rich in Vitamin C like juice, strawberry, or red peppers, it has an synergetic effect and improves both Vitamin C and Iron absorption.

Who should get vitamin iron?

Every month women go through a menstrual cycle and lose blood, so they need a sufficient amount of iron and experts recommend taking 18 mg of iron each day.


Calcium is the most important mineral in your body, and it helps in proper muscle functioning, nerve transmission, and normal hormonal secretions. Calcium is stored in teeth and bones. It prevents the risk of bone weakness and osteoporosis if taken in adequate quantity; otherwise, frequent fractures may occur.  It also helps lower blood pressure, treats migraines, and reduces negative symptoms of post-menopausal syndrome.  Calcium citrate, maleate, and chelate forms are used most frequently because the body readily absorbs them.

However, its richest sources are milk, yogurt, and cheese. Its non-dairy sources include cabbage, kale, broccoli, cereals, drinks, and juices. Use Dairy products in a proper amount because they contain phosphorus and large amounts of magnesium which may decrease the availability of calcium.

Who should get calcium?

Calcium is best for those who are suffering from bone diseases like arthritis, and it is essential for pregnant women.


Minerals and vitamins are essential for women’s health, so they shouldn’t ignore them. An unbalanced or poor diet causes mineral and vitamins deficiency in women, which can cause numerous health issues. That’s why women should take a varied diet to full fill their nutrient needs.

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