Spotlight on10 Vitamins for Women, their Benefits, and Food Sources

Women have unique nutritional needs that can vary depending on their age, lifestyle, and overall health. Vitamins are one of the nutrients that play an essential role in maintaining good health and preventing various diseases.

However, with so many different types of foods available, it can be challenging to determine which ones are the best sources of vitamins important for women’s health.

In this article, we will explore the benefits of vitamins for women and the best food sources to obtain them. Whether you’re a young adult, pregnant, or going through menopause, this article will provide you with the information you need to make informed decisions about your diet and overall health.

What are vitamins?

Vitamins are organic compounds found in plants and animals, which the human body needs in small quantities.  Most vitamins need to come from an external source because the body either does not produce them or produces very little. For this reason, vitamins are essential compounds and can be consumed through food and supplements.

Why do you need Vitamins?

You need sufficient vitamins for health and vitality, general body function, and optimal growth and development. Vitamins can do more than ensure average growth and development of your body and the body system; sometimes they can be lifesaving. Vitamins, especially B vitamins are essential in converting food to energy.

Furthermore, vitamins are not just essential for optimum growth, they can also help fight bacteria and viruses, primarily by boosting the immune systems.

Vitamins for Women

Not much research has been done on the specific vitamins for women. Women’s nutrition has received little attention in nutrition programming, even though clinical trials and intervention trials have suggested that dietary improvement or supplementation with several nutrients may improve their health, especially in low-income settings. (Ted Greiner, 2011).

Although women generally have the same nutritional requirements as men, some vitamins deliver specific functions that are essential for feminine health. Below we spotlight 10 vitamins for women, their functions in the female body, and food sources.

The objective is not to discuss the general functions of these vitamins, but to speak to certain aspects of feminine health in which the vitamins play a role. This will suggest what could result if these vitamins are deficient in your body – with a view to encouraging proper nutrition and healthy living.

For information on the general functions of each vitamin to the human body, read List of Vitamins by Harvard Health Publishing.

D Vitamins for Women

Vitamin D is the only non-pharmaceutical intervention for impaired bone health (osteoporosis). Lips et al. noted that vitamin D levels influence the degree of mineralization of the skeleton, the pace of bone resorption, and the likelihood of fractures.

Notably, women frequently have impaired bone health. As a woman, you are more at risk of osteoporotic fractures due to increased bone loss brought on by hormonal changes around the age of 45.

According to Bone Health and Osteoporosis Foundation,  over 50% of all women and 25% of men will break a bone in their lifetime because of osteoporosis.  Sufficient intake of Vitamin D would reduce your chances of suffering from osteoporosis.

Additionally, according to the Royal Women’s Hospital, Vitamin D may help regulate your menstrual cycle, relieve muscle pains, and improve your mood. 

Vitamin D is known as the sunlight vitamin because it is produced in the skin due to sun exposure. The foods that can supply you with vitamin D include cod liver oil, trout, salmon, mushrooms, milk, sardines, eggs, beef and beef liver, tuna, and cheese.

E Vitamins for Women

Vitamin E is important for women’s fertility. According to Legacy IVF, this function may be due to its role in increasing cervical mucus in women. It also supports a healthy amniotic sac in the fetus and prevents the premature rupture of the membranes in pregnancy, thus reducing the chances of miscarriage.

More so, Legacy IVF reports that, in a study, 52 percent of women who were given 600 mg a day of vitamin E supplements had improved endometrial thickness – the uterine line, which thickness is important for successful implantation.

Additionally, Vitamin E is a powerful antioxidant; it protects your skin from sun damage by absorbing harmful ultraviolet light. Thus, it supports healthy skin.

Some rich food sources of Vitamin E, according to the University of Rochester Medical Center include wheat germ, sunflower seeds, walnuts, corn oil, margarine, almonds, cabbage, peanuts, Brazil nuts, and cashew nuts.  Others are wheat germ oil, avocados, mango, kiwifruit, red sweet pepper, olive oil, and turnip greens.

B2 (Riboflavin) Vitamins for Women

Vitamin B2 is an essential vitamin that helps your body produce energy. When sufficient, this vitamin can help women withstand the stress of pregnancy. It also supports the baby’s growth, good vision, and healthy skin, as well as bone, muscle, and nerve development.

Foods rich in vitamin B2 include dried yeast, beef liver, chicken liver, almonds, parmesan cheese, hazelnuts, cheddar cheese, mushrooms, mackerel, eggs, tofu, milk, fish, mushrooms, pork, spinach, and avocados (Health Encyclopedia – University of Rochester Medical Center; My FoodData).

B1 (Thiamin) Vitamins for Women

Thiamine is known for helping your body convert glucose and other carbohydrates into energy. It works with other enzymes in more than 20 metabolic processes to promote health and vitality.

Further, Vitamin B1 may help reduce your premenstrual symptoms and menstrual pains. Also, it helps to enhance female fertility by reducing the risk of ovulatory infertility.

The following foods are rich sources of Vitamin B1: Dried baker’s yeast, pine nuts, pork, soybeans, beans, lentils, pistachios, pecans, hazelnuts, Brazil nuts, and kidney beans. Others are fish, pumpkin seeds, beans, green peas, tofu, brown rice, squash, asparagus, and seafood.

B3 (Niacin) Vitamins for Women

Like the other B vitamins, niacin helps your body convert compounds into energy. It is important in carbohydrates, fatty acids, and protein metabolism.

Notably, niacin is used in the management and treatment of hyperlipidemia, a condition in which there are high levels of fat particles (lipids) in the blood. This condition is higher in females than in males.

Furthermore, Niacin will help boost your fertility as a woman and may help reduce the risk of miscarriage and birth defects. For more information read Niacin and Fertility.

According to the National Institute of Health Office of Dietary Supplements, the food sources of niacin include beef liver, chicken breast, meat, turkey breast, salmon, tuna, brown rice, peanuts, breakfast cereals, lentils, banana, edamame, raisins, tomatoes, broccoli, cashews, yogurt, apples, chickpeas, milk, spinach, tofu, onions, and eggs.

B6 (Pyridoxine) Vitamins for Women

The Vitamin B6 benefits for women are numerous. The most notable one is that it helps in managing hormonal imbalances.

According to the renowned doctor and Health writer, Dr. Jolene Brighten, other health benefits of vitamin B6 include pregnancy nausea support, reduced premenstrual stress, better sleep, brain health optimization, optimal function of adrenal glands, production of adrenal hormones, and mood support.

If your wife’s mood is acting up, make sure you give her things with vitamin B6; don’t tell her I gave you this advice. She will thank you forever.

Some food sources of vitamin B6 include avocado, brewer’s yeast, rice, sunflower seeds, soybeans, beans, lentils, salmon, tuna, bran, bananas, and avocado.

Vitamin B9 (Folates)

Folate is another important example of the vitamins for women, especially if you’re pregnant. According to the Health Encyclopedia – University of Rochester Medical Center, folate plays an important role in cell division and in making cells in some organs and bone marrow.

Thus, folate helps in the growth and development of a fetus. It also helps a baby’s spinal cord to grow and develop in the womb.

Moreover, folates help prevent some major birth defects of the baby’s brain (anencephaly) and spine (spina bifida). Folic acid is a B vitamin that is used by the body to manufacture DNA, a compound required for rapid cell division and organ/tissue formation in a developing baby.

You can get folates in leafy greens (such as spinach, kale, collards, romaine lettuce, etc), citrus fruits and juices, pulses (beans, lentils, and peas), yeast, liver, Asparagus, broccoli, and wheat germ.

B7 (Biotin) Vitamins for Women

As a woman, you can benefit greatly from a diet rich in biotin. What research demonstrates is that biotin can benefit your thinning hair by increasing shine, volume, and scalp covering.

Moreover, for your skin, studies demonstrate that biotin enhances moisture, smoothness, and look.

Additionally, according to certain research, biotin helps strengthen and speed up the growth of your fingernails.

Furthermore, biotin is necessary for a healthy pregnancy. Biotin deficiency is common among pregnant women, and this can lead to health issues in developing babies.

For details and more on this, read Health Benefits of Biotin.

You can improve your biotin intake by adding the following foods to your diet: Beef liver, eggs, salmon, pork, sunflower seeds, spinach or other greens, almonds, sweet potatoes, carrots, broccoli, bananas, avocados, yogurt, yeast, mushroom, and milk.

B12 (Cobalamine) Vitamins for Women

Vitamin B12 helps your body make red blood cells, improves nerve and brain function, and enhances DNA production. Deficiency of this vitamin results in pernicious anemia, and according to the World Health Organization, 40% of pregnant women worldwide are anemic.

Additionally, you need to be aware that, as a woman, you are more likely to be anemic than men, especially during pregnancy. This calls on you to be proactive about looking for Vitamin B12 in food or supplements.

Notably, vitamin B12 is mostly available in animal foods, such as beef liver, clams, salmon, tuna, beef, and milk. It is therefore important to consider vitamin B12 supplements if you follow a plant-based diet.

K Vitamins for Women

Vitamin K helps in fetal neural development and plays a crucial part in pregnancy and birthing. Vitamin K is required for blood clotting, supporting wound healing, and maintaining bone health.

Some food sources of vitamin K include cheddar cheese, brussels sprouts, green tea, turnip greens, oats, greens (such as spinach, kale, prunes, collard greens, fluted pumpkin, etc.), soybeans, cauliflower, cabbage, broccoli, lettuce, and berries (raspberries, blueberries).

The Bottom Line

The best way to meet your daily vitamin needs is to look for them in foods. However, if you think you’re not having enough of the foods containing these essential nutrients, you should consider taking vitamins for women supplements. You may want to consult your doctor before taking new supplements.

SOURCES

Gregory J, Foster K, Tyler H, Wiseman M. The Dietary and Nutritional Survey of British Adults. London, HMSO, 1990.

Health Encyclopedia. University of Rochester Medical Centre.

Ted Greiner. Vitamins and minerals for women: recent programs and intervention trials. Nutr Res Pract. 2011 Feb; 5(1): 3–10.

MyFoodData. https://www.myfooddata.com/articles.

N Patel, RR Penkert, BG Jones, RE Sealy, SL Surman… – Viruses, 2019 – mdpi.com. Baseline serum vitamin A and D levels determine benefit of oral vitamin A&D supplements to humoral immune responses following pediatric influenza vaccination

Paul Lips, Natasja M. van Schoor, The effect of vitamin D on bone and osteoporosis, Best Practice & Research Clinical Endocrinology & Metabolism, Volume 25, Issue 4, 2011, Pages 585-591, ISSN 1521-690X, https://doi.org/10.1016/j.beem.2011.05.002.

National Institutes of Health Office of Dietary Supplements: Vitamin K Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/. Accessed 11/29/2022.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. 2019.

Vitamin B1 and Fertility. https://www.spectracell.com/blog/posts/vitamin-b1-fertility (Extracted 7th December 2022, 20.32 WAT)

Riboflavin (vitamin B2) during pregnancy by Eva Dasher Medically reviewed by Erin Hinga, M.S., R.D., registered dietitian, September 14, 2021.

Vitamin B6 Benefits for Women, Dr. Jolene Brighten PUBLISHED: OCTOBER 18, 2019 LAST REVIEWED: SEPTEMBER 2, 2021.