The Vitamins Women Need to Get From Food and Supplements

| Updated on March 27, 2024

Many Americans’ diets do not meet essential mineral and vitamin requirements.

While sometimes supplementation is necessary, many of the vitamins and minerals we need for our bodies to function healthily can be found in food sources.

Are you wondering what vitamins you need to take or introduced into your diet?

Let’s take a look at the vitamins women need and where they can be found in natural food sources.


Antioxidants are believed to help protect you from certain small particles that your body produces. These particles are known as free radicals, and they are responsible for being destructive to your cells.

Some researchers believe that antioxidants can lower the risk of certain health problems and even slow the aging process. In addition, it is thought that they help to boost your body’s defense system known as your immune system.


When you ingest beta-carotene your body transforms it into vitamin A. This nutrient helps your skin, soft tissue, and eyesight. Beta-carotene is naturally occurring in foods such as kale, apricots, peaches, pumpkins, cantaloupe, red peppers, tomatoes, spinach, and guava.

Vitamin C

Vitamin C is an essential vitamin that helps your body produce red blood cells and also helps to heal wounds. In addition, it boosts the level of certain brain chemicals that make you concentrate better and feel more alert.


Calcium is an important vitamin for women health to take as it helps to keep your teeth and bones strong. In addition, it helps your muscles function to the best abilities. Calcium can be found in dark leafy greens and dairy products like cheese, yogurt, and milk.

Vitamin E

E helps to keep yourselves in good health. It also might help to slow the visible signs of aging. It is important however to not take too much vitamin E every day.

Vitamin E occurs in foods such as sunflower seeds, peanut butter, cod liver oil, hazelnuts, corn oil, safflower oil, and wheat germ.

B Vitamins

There are a number of different types of B vitamins but B6, B12, and folic acid are particularly important. These vitamins help the function of your brain and your metabolism. It’s ideal to get B vitamins from food sources such as fish, chickpeas, bananas, potatoes, avocados, meats, beans, bananas, poultry, and oatmeal.

Are you looking for a multivitamin for women? Check this one out from SugarBearHair.


Magnesium is essential for the healthy functioning of your body as it supports your immune system, heart rhythm, nerve function, muscle function, blood sugar levels, blood pressure, and the strength of your bones. You can find magnesium in foods such as nuts, seeds, some beans, unrefined whole grains, and green vegetables such as okra.


Biotin helps to metabolize carbohydrates and amino acids. On top of that, it’s in the processes that produce energy in the body.

Paeton is found in foods such as almonds, cauliflower, sweet potato, liver, seeds, avocado, milk, eggs, raspberries, and grains.


I found it in fatty fishes, plants, and not oils; omega-3 helps your brain function properly. It also helps to calm mind and reduce high blood pressure.

Folate (Folic Acid)

Folic Acid is important in order for your brain to function properly. It also helps to produce new cells as well as maintain them. Visit the website Healthcanal to learn more about essential ingredients for weight loss.


Iron helps to produce red blood cells, carries oxygen to different parts of your body, supports cognitive development, supports your immune system, and is important for cells to grow properly. It can be found in Wainwright meat, turkey, chicken, dark leafy greens, beans, fish, cereals, and whole grains.


Probiotics are important to maintain a healthy gut. Probiotic foods include sauerkraut, Kiefer, kombucha, fermented cheese, and miso.

Vitamin D

Vitamin D is essential to immune function, neuromuscular function, cell growth, and bone growth. It’s also anti-inflammatory. You can get vitamin D from the sun and from some food sources such as fatty fish and fish liver oil.

Vitamin K

Vitamin K supports your body’s ability to clot blood and helps to keep your bones strong. You can find vitamin K and food such as broccoli, green leafy vegetables, cook spinach, alfalfa, fish oil, and soybean oil.


Eating enough fiber can help to lower your risk of heart disease, keep your bowels healthy, and promote weight loss. To consume fiber, you can eat plant-based foods like vegetables, beans, nuts, fruits, legumes, and grains.


Prebiotics support your immune system, increase calcium absorption, and reduce the risk of allergies. Prebiotic foods include lentils, walnuts, leeks, dark chocolate, and apples. If you’re concerned about your gut health you can also take probiotics to help your gut flora acclimate


Melatonin is critical for healthy and restorative sleep. That is why it is often referred to as the sleep hormone. You can eat nutrients like magnesium and tryptophan in order to increase the production of melatonin in your body.

You can also find capsules, lozenges, tablets, and creams for sale.


 Zinc helps your body with a number of different functions including keeping your blood sugar stable, developing T cells, defending against foreign substances, and more.

Zinc is a trace mineral, which means that you do not need to take very much of it. You can find it in foods such as oysters, seeds, legumes, and nuts.

Are You Getting All the Vitamins Women Need?

Eating a healthy diet that includes essential vitamins and minerals can change the course of your health and your well-being. Increasingly, it is understood that our physical and mental health is directly related to the foods that we eat. By understanding the vitamins you need, you can build a diet that supports your health and your body.

Priyam Ghosh

Tech and Internet Writer

Related Posts