Essential Nutrients That Women Need

by Out Origin

Women's bodies need vitamins and minerals for good health. These essential ingredients help boost the immune system and have specific functions that help keep the physical being running smoothly.

However, women can increase their risk of developing a vitamin deficiency by age, pregnancy, and breastfeeding. Also, medical conditions that impair absorption include medication use or lifestyle choices like smoking cigarettes, which reduce appetite, and a deficient diet leading to poor nutrition. These all contribute to inadequate consumption of essential nutrients for women's body needs during different stages of life and life-changing events.

Vitamins are a hot topic these days, with many people wondering what they should be taking and whether natural supplements will work for them. Still, if you have trouble maintaining a healthy food intake due to physical limitations or don't like cooking, taking the best women’s multivitamin for hormones may seem easier than getting nutrients through diet alone. However, when we're talking about wellness, there's no one size fits all solution, and you may require the help of a guide to take appropriate amounts of supplements. 

Still, some might be especially important in making sure you stay thriving on all levels - both mentally and physically. And we are here to talk about those specific minerals and vitamins for women in their 20s-30s.

Also Read: Why Do Women Need Iodine More Than Men


  • Calcium
    Calcium is one of the most important minerals in our body. It helps maintain the bones, muscles, nerves, and blood vessels, but when you lose more than what's ingested through food sources, it can cause breakage, which leads to pain or serious complications like heart disease for women after menopause. Thus people over 50 should be taking 20% extra calcium into their diet while those above 70 need even higher doses- about 30%. Some good sources include milk, yogurt, and cheese, making it one of the crucial minerals that boost your immune system to overcome certain complications.

  • Vitamin B12
    B12 is an essential vitamin for women of all ages that promotes the proper functioning of the body's cells. You can get it from animal foods, such as meat and fish; eggs (although they contain less than other sources); dairy products like milk or yogurt that are naturally rich in this nutrient-packed protein source. However, if you're consuming foods regularly, there may be another reason behind your decreased B12 intake, like habitual antacids use.

  • Vitamin B6
    The body uses Vitamin B6 to fight germs and create energy, but it also helps babies' brains grow in utero. So, it is one of the best prenatal vitamins and even more so as you age. The foods highest in B6 include liver (a great source), fatty fish like salmon, or steak, which you can cook into many different dishes throughout your day. Moreover, fortified cereals are another easy option, even if your breakfast is a light meal.

  • Vitamin D
    Vitamin D is important for your bones, muscles and helps strengthen your immune system. If you don't get enough of this vitamin, it can lead to osteoporosis which causes brittle bone disease and other health problems such as weak muscle tone. It is one of the vital prenatal vitamins you can get from the sun or foods like fatty fish (salmon, sardines, mackerel).

    Also Read: Avoid Vitamin D Toxicity

  • Magnesium
    Magnesium Benefits For Women

    Magnesium is an essential mineral that helps your body make protein and bone and keeps blood sugar stable by helping with insulin sensitivity. You can get it from nuts or seeds and leafy greens such as spinach. However, older people may consume less of this due to their increased risk for long-term health conditions, which could leave them short on magnesium, especially if they're taking certain prescription medications such as diuretics or proton pump inhibitors. 

  • Probiotics
    Probiotics Benefit For Women
    People often use probiotics to help with digestive issues and protection against allergies. Still, talk to your doctor first if you have any medical conditions or a weakened immune system because this could affect how they work with other medications you might be taking. After that, take advice on the top essential vitamins that a multivitamin should have to get the right desired product

  • Potassium
    It's hard to get enough potassium in our diet. If you are not consuming the recommended amount of fruits and vegetables each day, the best women’s multivitamin for hormones may be necessary for optimal health. The most important sources include dried apricots, bananas, spinach, and leafy green veggies such as kale. These foods can help provide this essential nutrient that helps with heart function and bone strength alongside other roles like assisting brain activity by being a neurotransmitter aid

  • Folate
    The body needs vitamin B9 to stay healthy and function properly. In addition, pregnant women take a lab-made form of these prenatal vitamins called folic acid, which helps prevent birth defects. Still, most people get enough from natural sources like leafy greens or nuts in their diet without needing supplementation. However, if they're vegetarian, all bets might be off because there's no way to intake one of the top essential vitamins your multivitamins diet should have. Folate found within foods can protect against stroke and certain cancers while also helping cells grow more efficiently

  • Fiber
    Older people should eat more fiber and look for fiber in women’s multivitamins for hormones. Fiber helps protect against strokes, assists with regular bowel movements, and lowers cholesterol - all great for an aging body. For example, women over 50 should get 21 grams per day, while men need 30 grams. However, the average fiber intake of adult Americans is only about 15 grams per day - no enough. As a result, the lack of fiber can lead to health problems like heart diseases, diabetes, and obesity-related cancer

Also Read: The Complete Guide To Vitamin & Minerals 2022  

Some Final Words
Minerals & Vitamins Women Need

Dietitians say that food is better when it comes to getting the required nutrients for healthy functioning of the body.

Vitamins are essential to women's health and play numerous roles in the body. For example, they help maintain normal metabolism and provide energy for everyday tasks such as carbohydrate intake or exercise. Moreover, it also assists with cell repair after injury by regulating inflammation during menstruation. However, most vitamins for women in their 20s-30s can be obtained through diet alone if one follows a well-rounded plan. It includes whole grains or beans, proteins, fruits, vegetables, legumes, nuts, seeds, oil, fatty acids, eggs, dairy products, red meat, seafood, etc.


Also Read: Menstrual Issues Caused By Lack Of Iodine

Though it may be a challenge for some older people, getting vitamins and minerals from food is best. Avoid supplements that could interact with medications. If you think these nutrients will help, talk with your doctor about an appropriate dose, diet, and the best time to take vitamins and other supplements. It will help you stay fit and healthy while meeting all your nutrient needs.


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