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10 Essential Vitamins For Women

by Prity Kumari
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Women are usually associated with beauty. To look younger, you need more than sunscreen, moisturizer, and the newest anti-wrinkle product on the market. In addition to external maintenance, inside care is also recommended. Vitamin deficiencies, however, can have disastrous effects on our inner and outer beauty. Acne can be treated, immune system can be strengthened, and hormone levels can be normalized by taking adequate vitamins. So which vitamins are female-specific vitamins? Why are they important? Read on to know more!

According to the NIH’s Dietary Supplements fact sheets, most of us obtain the required quantity of vitamins through food. Some people may need vitamin or mineral supplements in addition to their diet. This blog will introduce the ten vitamins for women as they are organic compounds our body needs to perform all its essential functions – like growing tissues, regulating metabolism, and maintaining a healthy immune system. [1, 2, 3]

What Vitamins Should Women Take?

It would help if you always aimed to consume the recommended daily dose of vitamins, but there may be times when you could benefit from taking more. For convenience’s sake, we’ve compiled a list of the top 10 recommended daily vitamin intakes for women. [1, 3]

Vitamin A

What it does: Vitamin A ensures proper development and function of the eyes, skin, immune system, and many other body parts. Vitamin A helps in immunological function, cellular communication, growth and development, and female reproduction.

Where to find it: Leafy green vegetables, orange and yellow vegetables (especially sweet potatoes and carrots), tomatoes, fruits, dairy products, liver, fish, fortified cereals, broccoli, squash, melons, apricots, mangoes. [1, 2, 3, 4]

Vitamin B

What it does: Vitamins like B6 help the body convert food into fuel for energy and improve the condition of hair, skin, and eyes. They also maintain a healthy neural system, metabolism, muscle tone, and keen thinking. Vitamin B is essential in a woman’s body. Vitamin B, in addition to producing DNA and red blood cells, aids in the prevention of illness and regulates the mental system.

Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many portions of cereal, and some bread. [1, 3, 4, 7]

Folate (Vitamin B9)

What it does: Folate is a water-soluble vitamin that helps you to look healthy. It produces and maintains new cells, and it’s necessary for proper brain function. Folic acid protects unborn children from major birth problems. These birth malformations occur during the first few weeks of pregnancy, frequently before a woman realizes she is pregnant. Folic acid may also aid in the prevention of other forms of birth abnormalities and early pregnancy loss (miscarriage).

Where to find it: It can be found in leafy green vegetables, avocados, beans, eggs, and peanuts. [3, 4, 5]

Biotin (Vitamin B7)

What it does: Biotin helps produce fatty acids and blood sugar for energy synthesis and also metabolizes amino acids and carbs.

Where to find it: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, and raspberries.[4]

Cobalamin (Vitamin B12)

What it does: A very significant vitamin in the body. It’s a coenzyme necessary for the production of energy from meals. Vitamin B12 interacts with folate in the body, so it may help lessen the risk of breast cancer.

Where to find it: Beef, chicken, fish, eggs, and fortified breakfast cereals. [2, 3, 4, 5, 6]

Vitamin C

What it does: It encourages healthy development of the body’s tissues, bones, and teeth. By assisting our body in producing collagen, it also helps with wound healing. Additionally, it works as an antioxidant to guard against free radical damage and improves iron absorption from plant-based diets and supplements and immunity. Vitamin C can increase estrogen levels while decreasing progesterone levels.

Where to find it: All citrus fruits, kiwi, peppers (red and green), strawberries, cantaloupe, broccoli, brussels sprouts, tomatoes, tomato juice, and baked potatoes. [1, 4, 5, 6]

Vitamin D

What it does: It aids in reducing inflammation. Vitamin D strengthens bones and cell growth by facilitating the body’s absorption of calcium from food and supplements and encourages better immune system functioning. Vitamin D stimulates calcium absorption in the intestines, allowing for optimal bone mineralization.

Where to find it: Foods with vitamin D include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, fortified dairy, nut milk, fish liver oil, and cereals. [1, 2, 4, 5, 6]

Vitamin E

What it does: Protects our cells from free radicals, boosts our immune system, and helps prevent blood clots. Vitamin E is a nutrient that’s important to vision, reproduction, and the health of your blood, brain, and skin.

Where to find it: Sunflower, safflower, wheat germ oils, sunflower seeds, almonds, peanuts, spinach, Swiss chard, avocados, and butternut squash.[1]

Vitamin K

What it does: It is essential for strong bones and blood coagulation. You might require more vitamin K if one had bariatric surgery to lose weight or have a malabsorption condition. Vitamin K strengthens bones by assisting in the production of osteocalcin, which aids in the prevention of low bone density in women.

Where to find it: Spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, meat, cheese, eggs, and vegetable oils. [1, 6, 7]

Thiamine (Vitamin B11)

What it does: It helps females obtain the energy needs from the meals one eat, growth, development, and operation of the body’s cells dependent on thiamine.

Where to find it: Whole grains and fortified bread, cereal, pasta, and rice, meat (especially pork) and fish and legumes (such as black beans and soybeans), seeds, and nuts. [1, 2]

What Happens When Women Don’t Eat Enough Vitamins?

Brittle Hair And Nails
Many factors can contribute to brittle hair and nails. One is a lack of biotin. Biotin deficiency symptoms include brittle, thinning, or splitting hair and nails. Other symptoms include fatigue, muscle aches, cramping, and tingling in the hands and feet.

Bleeding Gums
Bleeding gums and tooth loss are symptoms of deficiency. Scurvy, another serious consequence of severe vitamin C deficiency, affects the immune system, weakens muscles and bones, and causes fatigue and lethargy. Other common symptoms include easy bruising, slow wound healing, dry, scaly skin, and frequent nosebleeds. [3, 4, 6, 7]

Poor Vision
The disease known as night blindness, which impairs people’s vision in low light or darkness, is frequently associated with insufficient intake of vitamin A. [4, 6]

Scaly Patches and Dandruff
Seborrheic dermatitis (SB) and dandruff are skin disorders that afflict your body’s oil-producing areas. Both involve itchy, flaking skin. A poor diet can also induce dandruff and seborrheic dermatitis as low zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) levels may contribute. [5, 6, 7]

Hair Loss
Loss of hair is a typical sign and symptom. Approximately half of all adults experience some degree of hair loss by turning 50. Niacin (Vitamin B3) is crucial for good and healthy hair. On the other hand, it has been suggested that deficits in biotin, another B vitamin, contribute to thinning hair. [6, 7]

The body needs micronutrients such as vitamins and minerals to perform several regular processes. Vitamins are organic substances the body needs for various processes, such as immune system maintenance, metabolic regulation, and tissue formation. Typically, they fall into the water-soluble or fat-soluble categories. As some vitamin deficiency signs and symptoms are more prevalent, consuming a diet high in vitamins and minerals can frequently help females to eliminate or significantly lessen symptoms.


Females can also order vitamin rich supplements for women that can help maintain their overall body health.

VitaPost Immune Complex: Immune complex pills work as an incredible formula as it has significant components such as functional botanical extracts, essential vitamins, probiotics, and minerals to support a healthy immune system. It comes with including Vitamin C (ascorbic acid), Vitamin B6 (Pyridoxine HCl), and Vitamin E (DL-Alpha tocopherol acetate). [8]

VitaPost Energy Complex: It is formulated to support a healthy body by providing powerful vital nutrients to it. It contains a B-vitamin complex that help supports healthy digestion and the conversion of food consumed into energy. The B- vitamin complex comprises 8 vitamins: Thiamin (as Thiamin HCl), Niacin (as 33% niacin or 67% niacinamide), Riboflavin, Folate, Vitamin B-6 (as Pyridoxine HCl), Vitamin B12 (as cyanocobalamin), Biotin, and Pantothenic acid (as d-calcium pantothenate). These vitamins work together to support everyday energy levels by enabling the body to metabolize the proteins, carbohydrates, and fats taken from the food. [9]


  1. https://www.mygnp.com/blog/essential-vitamins-and-minerals/
  2. https://ods.od.nih.gov/factsheets/Thiamin-Consumer/
  3. https://www.everydayhealth.com/womens-health/7-essential-supplements-women/
  4. https://www.womenshealthmag.com/food/g19961434/vitamins-and-nutrients-for-women/?slide=1
  5. https://www.healthgrades.com/right-care/womens-health/8-essential-vitamins-and-minerals-for-women
  6. https://www.comvita.com/blog/10-essential-vitamins-your-body-needs
  7. https://www.healthline.com/nutrition/vitamin-deficiency
  8. https://www.immunecomplex.us
  9. https://www.energycomplex.us

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