Your body needs vitamins and minerals to remain strong and healthy. Most health specialists agree that whole foods are the best sources of vitamins. We can get a wide variety of healthy vitamins from eating natural products, vegetables, whole grains, and healthy fats.
However, it’s hard to be 100% sure whether you are consuming a sufficient amount of vitamins. In a perfect world, you should be getting these nutrients through your food intake. If that doesn’t happen, then you can also resort to taking vitamin supplements.
Here are the 6 best vitamins for women’s health.
Iron circulates oxygen in the body and helps in creating red blood cells. It supports immune function, brain health, and overall cell development. Loosing out on your iron intake can reduce RBC count in your body and cause anemia. This can lead to weakness, fatigue, and diminished immune functions.
Leafy greens, lean red meat, chicken, turkey, fish, oats, beans, and whole grains are the primary sources of iron. Include these in your daily diet with Vitamin C-rich foods to help absorb the iron. The daily recommended allowance for iron is 18 mg. For pregnant ladies and for lactating women, it’s 27 mg and 9 mg. Taking a vitamin tablet such as Nature’s Lab Perfect Iron can ensure you don’t lose out on your iron intake.
Calcium helps in the development of bones and teeth and keeps them strong.
It is probably the best vitamin for ladies since they need it to maintain bone health. Dairy products, such as milk, cheese, and yogurt, and green vegetables, for example, broccoli and kale are some calcium-rich foods. The NIH suggests taking 1,000 mg of calcium daily.
Magnesium is responsible for the upkeep of muscle and nerve functions – a steady pulse rate controls glucose levels, and improves blood circulation. Magnesium is essential for more than 300 biochemical reactions in the body. A magnesium deficiency can cause fatigue, intermittent vomiting, diarrhea, and migraines.
Green vegetables like ladyfingers, beans, nuts, seeds, and unrefined whole grains are great sources of magnesium. Take 310 mg daily if you’re 19-30 years of age, and 320 mg daily if you’re 31 years of age or above.
If you’re looking for healthy supplements for magnesium, then you can try Nature’s Lab Magnesium Soothe, which provides 350 mg of magnesium per serving.
Vitamin A guarantees the development and proper functioning of the skin, eyes, and numerous different parts of your body.
It is one of the most important vitamins for women’s health for its essential role in maintaining good vision. The NIH suggests getting 700 mcg of vitamin A every day.
Green leafy vegetables, orange and yellow vegetables (particularly yams and carrots), tomatoes, dairy items, liver, fish, and fortified oats are good sources of Vitamin A. Vitamin A is also available in multivitamin supplements.
Folate helps in the development of new cells, including RBCs, and it’s important for cognitive functions too.
Folate, a B vitamin, is essential for reducing fatigue since it aids in the development of fresh red blood cells in the body. Not getting enough folate can cause serious health problems like an increased risk of cervical, colon, and brain and lung cancer. Additionally, folate is vital during pregnancy. Almost 50 to 75 percent of birth defects might be prevented by consuming sufficient amounts of folate.
Folate-rich foods include green vegetables, avocados, beans, eggs, and peanuts. You can also take vitamin supplements to get an adequate amount of folic acid.
The daily recommended allowance for folate is 400 mcg. This should be increased to 600 mcg for pregnant women and 500 mcg for lactating women.
Biotin helps in forming fatty acids and blood sugar in the body. These are vital for energy production as well as metabolizing amino acids and carbohydrates. While a deficiency of biotin is uncommon, getting an adequate amount reduces the chances of premature baldness, fragile nails, and red facial rash.
Biotin is also recommended by doctors for easing multiple sclerosis symptoms, reducing nerve damage caused by diabetes, and aiding the growth and development of the fetus in pregnant women. In case you’re worried about a biotin deficiency, then go for Nature’s Lab Biotin supplements.
Cauliflower, liver, yam, almonds, avocado, seeds, eggs, milk, grains, raspberries are rich sources of biotin.
The National Institutes of Health recommend taking 30 mcg of biotin every day. In case you’re lactating, increase that to 35 mcg daily.
Many women decide to take vitamin supplements since they have or want to avoid vitamin deficiency in their diet. However, it’s important to ensure you are taking adequate amounts of multivitamin supplements since taking an excessive amount can also lead to health problems. Always consult your physician or dietician to prepare a diet chart or recommend vitamin tablets suited to your needs.