10 Vitamins Women Need Every Day

 

Skin, nail and hair vitamins, iron, potassium? Where do you even start with the type of vitamin you should be taking?! There can be confusion on what kind of vitamins or minerals we should be taking on a day to day basis as a woman. Do we need b-12? How can I get enough calcium? What’s the deal with Iron? All of these vitamins and more that women need can be found in forms of supplements and whole foods people can EAT.

Although I do take supplements for some things like probiotics and B-12, supplements are often man-made and add other ingredients that can be harmful to the digestive system.vitamins for women

So whether you are trying it natural or supplementing it, these are the best vitamins we should try to get every day.

Here are 10 Vitamins Every Woman Needs in Her Diet!

1. Probiotics

 

You can check out a more in-depth post about why probiotics are great for weight loss and general health with my article here. I love probiotics because I can drink, eat or supplement them. Some great natural options of probiotics include Kombucha, kimchi, and yogurt (if you consume dairy). However, I like taking a supplement because it’s easier for me to take.

Probiotics are great for:

  • Detoxing the gut
  • Skin health
  • Having better energy
  • Weight loss

What happens when you don’t have enough…

  • Overgrowth of bad bacteria
  • Weight gain
  • Sluggishness
  • Unhealthy gut

 

2. Vitamin D3

vitamin d 3

Vitamin D3 can be hard to get unless you are spending at least 15 minutes a day outside without sunscreen. Vitamin D3 is a vitamin that most of Americans are deficient in because of the 9-5 grind or cold weather some states endure. Unfortunately, Vitamin D3 is not common in foods, however regular vitamin D is found in some foods. However, according to a study, vitamin D defficiency is dependent on BMI.

This is crucial for:

  • Bone health
  • Energy
  • Depression
  • Healthy mind

What happens when you don’t get enough…

  • Fatigue
  • Get sick easy
  • Pale complexion

Check out the study here.

This is the Vitamin D3 I use!

Vitamin D3 by Hum Nutrition $10! 

3. Iron

iron supplements prevent anemia

Iron is essential for the body for reasons mentioned below.  Vegetarians and vegans are usually insufficient in iron because it is mainly found in animal products like beef. However, iron is also found in the following foods: spinach, legumes, pumpkin seeds, eggs, and tofu.  You can also take a supplement like this one (If assessed by your doctor)! The recommended daily amount of iron is 17- of 18 mg (1).

Benefits of Iron are (2):

  • Energy
  • Brain function
  • Healthy red blood cell count

When you are lacking iron you can suffer from…(3) (4)

  • Major lack of energy
  • Hair loss
  • Low red blood cell count
  • Anemia

 Iron Supplement 

4. Calcium

dairy productws have calcium

40 percent of the US doesn’t get enough calcium in their diet. (4) This mineral helps with strong bones and teeth. Foods that contain calcium include dairy, soymilk, tofu, kale, broccoli, and almonds. The recommended daily amount is 1,000 mg. If your diet lacks calcium, its best to eat foods rich in calcium and avoid a supplement because it can cause gastrointestinal distress.

Check out this Article about calcium from the Academy of Nutrition and Dietetics.

What happens when you don’t get enough…

  • Hypocalcemia
  • Osteoporosis
  • Weakness

magnesium rich foods

Magnesium is an essential nutrient for energy production and is found naturally in foods like mentioned below. (5) The recommended daily amount of magnesium is 310-320 mg. Some great food sources that contain this nutrient are almonds, cashews, soymilk, spinach, soybeans, tofu, and avocado.

 

Magnesium helps with(6):

  • Better sleep
  • Muscle recovery
  • Blood sugar levels

What happens when you don’t get enough…

  • Loss of appetite
  • Nausea
  • Vomiting
  • Fatigue
  • Weakness
  • Muscle weakness

Magnesium Supplement

Magnesium Supp I have before bed

6. Zinc

zinc

Zinc is completely essential for our bodies to help keep us healthy and liberated. (7) The best foods that contain zinc are oysters, meat, pumpkin seeds, almonds, chickpeas, oatmeal, and cashews. 

What zinc is necessary for(7):

  • Sexual libido
  • Immune system
  • Utilizes carbs, proteins, and fats for energy

What happens when you don’t get enough…(7)

  • Hair loss
  • Diarrhea
  • Delayed sexual maturation
  • Lack of sex drive

Here is a zinc supplement without having to have oysters or meat!

7. Folate

Folate protects and replenishes the skin, strengthens nails and boosts hormonal health. (8) You will need different amounts depending on whether you are pregnant, not pregnant, or breastfeeding.

Foods high in folate include leafy greens, peas, asparagus, avocado, and broccoli. (8) It’s important to note it’s pretty easy to get your daily intake of folate through diet and you most likely will not be deficient but if you are, this can be the result of it: changes in the skin, hair, or fingernail pigmentation; gastrointestinal symptoms

RELATED: Lose Fat with Food?! 

8. Biotin

amazin hair suppsamazin hair supps

Biotin is another vitamin found in hair and skin vitamins and is essential for our skin health, hair growth and more. It seems great for aesthetic reasons but when you look great on the outside, you are healing on the inside! I do not personally take a beauty supplement, however, when I eat lots of healthy fats like these and foods like this, I retain amazing results and my hair gets thick, my skin glows, and my nails grow like crazy. So I highly recommend trying these first before pitching money into a supplement.

However, if you took a supplement and ate these foods, it might be more beneficial.

 Biotin Supplement  

Killer Nails By Hum Nutrition

 skin and gut health vitamin by Hum Nutrition

RELATED: The Best Foods to Clear beautiful Skin!

9. B- Vitamin

vegan b 12vegan b 12

While b-12 is great for vegans and vegetarians to take for good energy and breaking down fats, protein, and carbs (9). When I take B-12 I have way more energy if I don’t have any animal products. Obviously, you don’t know if you are deficient unless you talk to a doctor first.

This is the one I take because it is very high quality and I notice a big difference.

10. Omega-3

omega 3omega 3

Omega 3 supplementation or foods can lower the risks of heart disease, depression, dementia, and arthritis. (10) DHA and EPA are the strongest omega 3s with the most health benefits but there are also ALA omega 3’s which is what many vegans and vegetarians get lots of, however, not enough DHA and EPA because those are found in fish. Check out this article by the Academy of Nutrition & Dietetics for more info on Omega-3’s. 

One of the best way to get your proper omega 3 intake is to take a fish oil supplement or eat fish 2-3 times a week. If you are vegan, you will need to supplement so talk to your doctor first before getting a supplement.

Nordic Naturals Omega 3 base control hum vitamins

Leave a Reply