Which Vitamins Are Essential for Women's Health?

You have probably heard many times that it is important to combine vitamins correctly to maintain health. But which ones do you actually need? And should you rely on supplements, or is it better to get vitamins from food? The best way is a balanced diet. However, supplements can be helpful when it’s not possible to get all the necessary nutrients from food.

Antioxidants

This group of vitamins includes vitamin A (retinol, beta-carotene, and carotenoids), vitamin C, and vitamin E. They help protect the body from free radicals—microscopic particles that can damage cells. Antioxidants can reduce the risk of some diseases and slow down the aging process. Some researchers believe they also help strengthen the immune system, which protects us from microbes. Antioxidants include: Beta-carotene. Your body converts it into vitamin A, which supports vision, skin health, and soft tissues. Beta-carotene can be found in apricots, melons, carrots, guavas, cabbage, papayas, peaches, pumpkins, red peppers, spinach, and tomatoes. Vitamin C. Also known as ascorbic acid. It helps heal wounds, promotes the formation of red blood cells, and increases the level of norepinephrine in the brain, which helps you feel more energetic and improves concentration. When you experience stress or age, your vitamin C levels can decrease. Sources of vitamin C include broccoli, grapefruits, kiwis, oranges, peppers, potatoes, strawberries, and tomatoes. Vitamin E. Also known as tocopherol. Your body needs it to maintain cell health. Vitamin E can slow down aging, but excessive consumption increases the risk of bleeding. Vitamin E can be obtained from corn oil, fish oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Vitamin B Group

There are several types of B vitamins, and all of them are beneficial for the body. Vitamins B6, B12, and folic acid are particularly important. Vitamin B6 (pyridoxine) is necessary for normal brain function and metabolism. It helps convert food into energy. Excess vitamin B6 can be toxic, so it is best to get it from food. Vitamin B6 is found in fish, potatoes, chickpeas, avocados, bananas, legumes, cereals, meat, oatmeal, and poultry. Vitamin B12 is important for metabolism and the formation of red blood cells. It is found in cheeses, eggs, fish, meat, milk, and yogurt. People over 50, vegans, and vegetarians should consult a doctor to ensure sufficient intake of this vitamin. Folate (folic acid) is necessary for the proper development of the brain and spinal cord, as well as for the formation of DNA and RNA, which helps prevent changes in genes that could lead to cancer. This vitamin is especially important for pregnant women, as it helps prevent birth defects like spina bifida. Folate is found in spinach, greens, citrus fruits, melons, strawberries, enriched cereals, legumes, eggs, and liver.

Vitamin D

Although it is called a vitamin, it actually acts as a hormone. Vitamin D helps transport calcium and phosphorus—important minerals for strong bones—into the bloodstream. If there is not enough vitamin D, the body begins to take these minerals from the bones, which can lead to osteoporosis and an increased risk of fractures. Vitamin D can be obtained from eggs and fish, especially salmon, mackerel, and sardines. However, many middle-aged and older adults should get it from fortified foods or supplements.

Vitamin K

Vitamin K plays an important role in maintaining bone strength and helps blood clotting, especially in older adults. Its sources include leafy green vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Food or Supplements: Which Is Better?

Most dietitians recommend getting vitamins from food rather than relying on supplements. However, it is best to consult a doctor to find out what your body specifically needs and follow their recommendations to avoid exceeding vitamin dosages.