The Role of Healthy Vitamins in Protecting Women’s Health

A busy life makes it easy for women to neglect their health. While getting your essential nutrients from natural food sources is best, your diet cannot always meet your daily requirements. You can use vitamins for women’s health to fill in the gaps.


The detailed information here will explain the vitamins that are good for women’s health.


A balanced diet is enough, isn’t it?


There are 13 important vitamins: A, C, D, E, and K, as well as eight different B vitamins.



Women can get almost all these vitamins from various foods, but it’s difficult to include all those foods in their diet every day. Moreover, as a woman ages, she needs something extra to stay at the peak of health.


The following is a list of important vitamins and minerals, including descriptions of their health benefits and the foods that contain them. You can also take healthy supplements like vitamin tablets to fulfill your daily requirement of essential nutrients.




Young women need this mineral most. Potassium helps improve kidney health, strengthen bones, and regulate blood pressure. Fitness enthusiasts benefit from it because it prevents post-workout muscle cramps. It is also crucial for ensuring that the cells in our bodies function normally.


Natural food sources:


  1. Bananas, oranges, and grapefruits
  2. Dried fruits like raisins and dates
  3. Cooked spinach and broccoli
  4. Potatoes and sweet potatoes

 Vitamin C


Vitamin C is essential for all humans, regardless of their age or gender. It’s vitally important for a strong immune system. If you don’t get enough of this vitamin, you’ll probably get sick more often and take longer to recover.


Natural food sources:


  1. Indian gooseberry
  2. Lemon or lime juice
  3. Oranges and other citrus fruits
  4. Leafy green vegetables like spinach

Essential nutrients for women during their childbearing years


Vitamin B9 (folic acid)


Folic acid, or folate, is especially important for a woman’s body during pregnancy. During the first three months of gestation, it prevents birth defects known as neural tube abnormalities, as well as premature birth. Pregnant women should take between 500 mcg and 600 mcg of folic acid every day. Most prenatal vitamins contain this dose.


Natural food sources:


  1. Spinach, asparagus, and most leafy green vegetables
  2. Chicken
  3. Beans and nuts




This nutrient is essential for ensuring proper DNA synthesis. It produces a neurotransmitter called acetylcholine in the body. Acetylcholine supports normal brain development, liver function, and muscle movement, nourishes the nervous system, and enhances metabolism.




Multivitamin supplements for women usually include this mineral. The body uses iron to produce hemoglobin, the part of red blood cells that carries oxygen throughout the body. An iron deficiency slows down the body’s ability to develop healthy, oxygen-carrying red blood cells.


Women between the ages of 12 and 49 who experience a menstrual cycle lose blood during their monthly period. Women who have especially long periods with heavy bleeding are more likely to become anemic. Iron is necessary for the body to replace the blood lost during menstruation.


During pregnancy, women require extra iron for the proper development of the fetus. Normally, women need 18 mg of iron per day; during pregnancy, they should have 27 mg per day.


Natural food sources:


  1. Chicken, lamb, and turkey
  2. Eggs
  3. Dates and strawberries
  4. Whole wheat bread
  5. Spinach, sweet potatoes, and broccoli
  6. Tuna, shrimp, and mackerel

For women who usually stay indoors


Vitamin D


This vitamin works to enhance the absorption of calcium in our bodies. A calcium deficiency has several downsides:


  • The nervous system will deteriorate
  • Bones, nails, and hair will become brittle
  • The circulatory system will not function properly

Vitamin D also helps regulate blood pressure and prevents hearing loss.


Natural food sources:


  1. Tuna, salmon, and mackerel
  2. Egg yolk
  3. Cheese

Sunlight is the cheapest and most readily available source of vitamin D. This is a great excuse to get out of the house during the day. If you get little exposure to direct sunlight, take a vitamin D supplement.


For women who are above 45 years of age


Vitamin B12 (cobalamin)


This vitamin is essential for making sure your nerves function properly. It can also prevent memory loss in aging women. Vitamin B12 repairs tissues in every part of the body. A deficiency will cause weakness, numbness, and difficulty walking. To prevent memory loss and strengthen brain cells, you can also take Nature’s Lab Ginkgo Biloba 120 mg – 60 Capsules.


Natural food sources:

  1. Meat, poultry, and eggs
  2. Shellfish
  3. Fortified cereals
  4. Dairy products

Summing up


Women require these vitamins and nutrients throughout their lifespan in varying amounts, depending on special situations like pregnancy.

They have to learn to prioritize certain vitamins and minerals based on their age, dietary restrictions, and special health requirements.