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The Best 15 Vitamins for Women

Vitamins are essential for our body to function properly. Getting them in the daily recommended intake (DRI) can prevent and treat various diseases including heart problems, high cholesterol levels, eye disorders and skin problems.

While vitamins are beneficial to both men and women, women’s bodies have different needs when it comes to consuming these essential nutrients. We get most of the vitamins through the foods we eat, but sometimes you may need supplements to boost the vitamin content in your body.

The Most Essential Vitamins for Women 

Here are the 15 vitamins that are essential for normal cell function, growth, and development.

  • Vitamin A
  • Vitamin B1 (thiamin)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Biotin
  • Pantothenic acid
  • Folate
  • Choline

Many vitamins have the same health benefits, for example, both vitamins A and C promote healthy teeth and soft tissues. The “B” vitamins increase the red blood cell production and help your metabolism function properly. Some vitamins are crucial for specific bodily functions such as Vitamin D which helps the body to absorb and maintain the proper levels of calcium. Vitamin K is required for blood coagulation.

Get Vitamins Through the Food

Here is a list of foods you can eat for each vitamin:

  • Vitamin A: cantaloupe, apricots, egg yolk
  • Vitamin B1 (thiamine): lean meats, nuts and seeds, whole grains
  • Vitamin B2 (riboflavin): milk and other dairy products, green leafy vegetables
  • Vitamin B3 (niacin): legumes, fish, poultry
  • Vitamin B6: avocado, banana, nuts
  • Vitamin B12: shellfish, eggs, milk
  • Vitamin C: citrus fruits, strawberries, Brussels sprouts
  • Vitamin D: fatty fish such as salmon, fortified milk and dairy products
  • Vitamin E: mango, asparagus, vegetable oils
  • Vitamin K: cauliflower, kale, beef
  • Biotin: pork, nuts, chocolate
  • Pantothenic acid: broccoli, sweet and white potatoes, mushrooms
  • Folate: beets, lentils, peanut butter
  • Choline: eggs, meats, fish

Most people get the vitamins through food, but if your lifestyle doesn’t allow eating various foods, or you are too busy to prepare own meals, you might be low in some natural vitamin intake. In that case is best to get some vitamin supplements or multivitamins for women to improve the overall balance of your body.

Remember, you may need additional vitamin intake if you are pregnant (Vitamin B6 and B12, Folic acid), if you are vegetarian (Vitamin B12), or vegan (Vitamin A). Older women who avoid sunlight may need to take a vitamin D supplement.