Women’s nutritional needs are very different than those of men. It is important for a woman to get enough of the vitamins and minerals that protect against osteoporosis and aging and those that promote healthy pregnancy. While these vitamins can be found from food sources, many women may need to consider taking vitamin supplements to get the recommended amount of each vitamin.
Calcium
Why You Need It: Calcium is necessary to develop adequate bone density and protect against osteoporosis later in life
Where to Get It: Milk, Yoghurt, Cheese, Broccoli, Soy Milk, Tofu, Kale
How Much You Need: 1000 mg per day for women under 50, 1200 mg per day for women over 50
Magnesium
Why You Need It: Many women have magnesium deficiencies because it is lost during menstruation. Magnesium is important for muscle relaxation, maintaining a healthy nervous system, and aiding absorption of calcium and growth of bones.
Where to Get It: Beans, Broccoli, Oysters, Bananas, Spinach, Whole Grain Cereals, Nuts
How Much You Need: 300 mg per day
Iron
Why You Need It: Iron deficiency is common in women because it is lost during menstruation. Iron deficiency leads to fatigue and concentration problems. Iron influences the production of haemoglobin.
Where to Get It: Meat, Beans, Salmon, Green Leafy Vegetables
How Much You Need: 18 mg per day
Vitamin K
Why You Need It: Vitamin K influences the production of healthy intestinal bacteria, which also contributes to adequate absorption of essential vitamins and minerals. Vitamin K plays an important role in preventing osteoporosis and is vital for proper blood clotting.
Where to Get It: Green Leafy Vegetables, Beef Liver, Red Cabbage, Avocado
How Much You Need: 65 mcg per day
Folic Acid
Why You Need It: Folic acid helps maintain a healthy nervous system. It also helps maintain the right level of red blood cells. Folic acid is especially important for women who are pregnant or trying to conceive because it takes part in the healthy development of the future baby.
Where to Get It: Green Leafy Vegetables, Dried Beans, Poultry, Fortified Cereals, Oranges, Nuts
How Much You Need: 400 mcg per day
Vitamin B12
Why You Need It: Vitamin B12 is essential to maintain nerve cells and create healthy genetic material. Pregnant women or women trying to conceive are at an increased need for Vitamin B12 because a deficiency could result in brain or spinal cord defects in babies.
Where to Get It: Beef, Fish, Poultry, Eggs, Dairy Products
How Much You Need: 2.4-2.8 mg per day
Vitamin D
Why You Need It: Vitamin D is essential to protecting women’s bones and preventing osteoporosis. It also aids in the absorption of calcium.
Where to Get It: Egg Yolk, Milk, Oily Fish
How Much You Need: 5 mcg per day for women under 50, 10 mcg per day for women over 50
Zinc
Why You Need It: Zinc is essential for the metabolism of the main nutrients. It contributes to improved immune system functioning, mental functioning, foetal growth and reproduction.
Where to Get It: Oysters, Beef, Yoghurt, Nuts, Pumpkin Seeds
How Much You Need: 8 to 12 mg per day
