8 key vitamins women must know for better immunity and vitality
Vitamins essential for women’s health (photo: Freepik)
Vitamins are important for women's health, as some of them play a surprisingly significant role in energy levels, mood, and heart function. Regular intake of these nutrients helps reduce the risk of deficiencies and supports overall well-being, reports Verywell Health.
Folic acid
According to the Office on Women's Health, folic acid, also known as vitamin B9, is commonly taken to support a healthy pregnancy. It helps prevent low birth weight and neural tube defects in a developing fetus.
It is also essential for the production of red blood cells and DNA, which are necessary for the formation of new cells.
The vitamin also supports heart health and cellular function in non-pregnant women. A deficiency can lead to a type of anemia that occurs more often in women than in men.
Folic acid is the synthetic form of folate, which is naturally found in many foods, including fruits, vegetables, and nuts.
Iron
The US National Institutes of Health states that iron is a mineral that supports growth and development. Since it helps produce healthy red blood cells and transport oxygen throughout the body, a deficiency can lead to iron-deficiency anemia.
Pregnant women need additional iron to supply enough blood for the fetus's growth and development.
Iron deficiency can lead to hormonal imbalance and menstrual irregularities, which may negatively affect fertility. Maintaining proper iron levels is important for all women, especially those trying to conceive, as it supports optimal reproductive health.
Calcium
Calcium plays a key role in building, maintaining, and protecting strong bones. Getting enough calcium is especially important because women are at higher risk of osteoporosis during menopause.
Adequate calcium intake can help reduce bone loss and lower the risk of fractures. It also supports muscle function.
Beyond its impact on bone health, calcium also plays a role in hormonal regulation and ovulation.
Vitamin B12
Vitamin B12 helps maintain nerve health, blood cells, and metabolism. The ability to absorb B12 from food may decline with age, so supplementation becomes especially important after age 50.
Supplements may also be helpful during pregnancy to support fetal development, as well as for those following a vegetarian diet.
Vitamin D
According to the Annals of Medicine and Surgery, vitamin D helps the body absorb calcium, which in turn strengthens and protects bones. It also plays a role in reducing inflammation, supporting immune function, and regulating mood.
In addition, vitamin D supports ovarian function and helps regulate menstrual cycles. Deficiency is linked to irregular menstruation, polycystic ovary syndrome (PCOS), and reduced fertility.
Omega-3 fatty acids
Omega-3s are healthy fats that support heart health, brain function, and joint health. They are typically found in fish and flaxseed.
During pregnancy, this nutrient supports the development of the fetus's brain and eyes.
Omega-3 fatty acids may interact with blood-thinning medications.
Magnesium
Magnesium supports muscle and nerve function, energy production, and heart health. It may also help regulate blood sugar and blood pressure levels.
This mineral plays a key role in the ovulation process. It may also help address some of the main symptoms and health issues associated with PCOS.
Many women do not obtain enough magnesium from food alone, so supplements can be a valuable option to help reach optimal levels.
Multivitamins
Not all women need multivitamins or prenatal supplements. Regular use may not bring significant benefits for women who do not have deficiencies.
Taking such vitamins may be helpful for those who:
- Do not get enough vitamins and minerals from food
- Follow restrictive diets
- Have a poor appetite
You may also be interested in:
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
