Top Vitamins for Women

What ingredients should women look for in multivitamins?

Some of the essential vitamins that women should look to include in their daily routine:

• Vitamin B6
• Vitamin B12
• Folate (Vitamin B9)
• Vitamin D

• Vitamin K
• Vitamin C
• Vitamin E
• Beta Carotene

Vitamin B6

Vitamin B6 helps to support a healthy metabolism and ensure proper nervous system function. Eating foods like fish, potatoes, avocados, bananas, legumes, meats, and oatmeal is the most direct way to increase your dietary intake of vitamin B6.

Vitamin B12

Another crucial vitamin for metabolism support is vitamin B12. Vitamin B12 aids your body with the production of red blood cells. You can efficiently get vitamin B12 from cheese, fish, meat, and milk. You are more likely to be low in vitamin B12 and require supplementation if you eat a vegan or vegetarian diet.

Folate

You may also hear folate referred to as folic acid. This B vitamin helps with brain and spinal cord development (which is why it is essential during pregnancy). Folate is necessary for adults and children for proper red blood cell production. Foods that naturally contain folate include spinach, strawberries, legumes, eggs, and liver.

Vitamin D

Vitamin D helps regulate calcium and phosphorus levels, two minerals necessary for maintaining strong bones. For this reason, if you don’t get enough vitamin D, your bones could become brittle and weak. Vitamin D also helps to support healthy immune function. Some foods naturally contain vitamin D, such as eggs and fish. You can also get vitamin D from fortified foods with vitamin D additives, such as milk.

Vitamin K

Vitamin K helps maintain strong and healthy bones through healthy calcium absorption. Women are more likely to develop osteoporosis due to hormonal changes following menopause, so supplements that help boost calcium levels and bone strength are essential.¹ Dark leafy greens, broccoli, and fish oil are the best foods to increase vitamin K levels. If you are on a blood thinner, consult your doctor before taking a vitamin K supplement.

Vitamin C

Vitamin C is an antioxidant that helps the body combat infections and accelerates wound healing. Vitamin C also helps the body to make red blood cells and boost important hormones like norepinephrine (a stress hormone that helps the body to be alert in stressful situations). Vitamin C levels can decline with age, and keeping them high can help ensure your body is well-prepared to fight infection and disease. Many foods, such as strawberries, bell peppers, potatoes, and broccoli, are rich in vitamin C.

Beta carotene

Beta carotene is a precursor to vitamin A in the body. It may help to support healthy thyroid function, which is vital for health in women and men.² It also helps to support healthy eyesight and skin health and can also help to protect the body from free radicals. You can increase beta-carotene levels by eating carrots, cantaloupe, kale, peaches, and spinach.

What’s the best way to support healthy vitamin levels?

Proper amounts of vitamins can help support your overall health and wellness throughout life. In some stages of life (such as during pregnancy), taking extra vitamins is essential to support your body correctly.

Some women can keep their vitamin intake high through diet alone, while others may find supplements necessary. Multivitamins are available as a daily ingested supplement, or you can boost vitamin levels through IV therapy. IV therapy can be more convenient because it gives your body a boost of vitamins in one dosage, rather than being a daily requirement like oral supplements are. Infusions are also administered directly into the bloodstream, which helps the ingredients work faster and more effectively.