7 Vitamins and Minerals All Women Need to be Healthy

Are you doing all you can to stay healthy?

There are a lot of different vitamins and minerals all women need on a daily basis in order to maintain their physical and mental health.  Often, when we experience pain or mood dysfunction, it can be attributed to a vitamin or mineral deficiency.  The good news is that most of the vitamins and minerals all women need to stay healthy can be found in various foods.  And those we can’t eat, can be taken in the form of a supplement. 

Here are the top 7 vitamins and minerals all women need, and some additional information about them.
7 Vitamins and Minerals All Women Need To Be Healthy
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

For every 21st century woman, her diet is an essential element directed towards keeping up with the pace of everyday life. As much as she wants to look beautiful on the outside, much more attention is meant to be focused on the inside. In light of this, she needs the right nutrients, the best vitamins for women to revitalize her. 

Of course, you’ve heard this over and over again to take the right vitamins. You may even be at a loss as to which is best for you. But hey, it can’t be over-stressed. This is why this piece is channeled towards showing you the very best of vitamins that your health requires as a woman.

Vitamin C

Have you ever had sores that hurt so much you wished they would leave almost immediately? Here’s the gist. Every time your body is short of vitamin C, you get sores. Just to remind you, when we have wounds, vitamin C helps to heal them up quite fast. Apart from this, you need it to produce red blood cells, increase your alertness and focus.  Don’t look too far, you can easily get vitamin C from broccoli, peppers, oranges, tomatoes, and a host of other fruits and vegetables.


Vitamin D

Our bones have to be kept healthy, quite alright. However, there is an essential nutrient necessary for this- calcium. But then, do you also know that there is an essential vitamin that aids your body as a woman to absorb calcium? It is known as vitamin D. The morning sun is one sure source of vitamin D but what if you are unable to get your daily intake of vitamin D from the sun, does this mean that is the end? Out rightly not!

Get into the habit of eating dairy foods like milk, juice, cereal and fatty fish to get the best vitamin D needed for your health. So if you don’t get enough vitamins, it means you are exposing yourself to back pain, pains in your bones and you are also prone to hair loss.


Also known as folic acid, you can be sure your body needs these essential cell builders. Research has shown its profound impact on the brain and spinal cord. With the right intake of folic acid, you can save yourself the stress of being exposed to anemia.  For pregnant women, they can very well prevent defective traits in their unborn babies since their DNAs and RNAs are fortified by folate. Now, what are the sources of folate? Get the best vitamin for women in legumes, liver, eggs, kidney beans, asparagus, spinach and Chaga mushrooms.

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Pregnant women, as well as women that have heavy monthly flows, are particularly in need of iron, an essential mineral to be found in tofu, beans, cashews, nuts, baked potatoes, leafy vegetables, spinach, beans and lentils, pumpkin seeds, pasta, and so on. It has been found that at least 18 mg of iron should be taken by women on a daily basis while pregnant women need a little bit more, about 27 mg daily because a deficiency of iron in foods may expose you to anemia.


For women over 40, magnesium is an essential mineral to be included in women’s diet. This is because magnesium reduces risks of heart conditions, regulates blood and prevents diabetes.  A magnesium deficiency is also known to affect the brain function, including mental health issues such as depression and anxiety. Diseases such as osteoporosis, a result of weak bones or bone loss are also prevented if adequate doses of magnesium are taken daily, whether in whole foods or in supplements.  As such, fish oil found in salmon, sardines or mackerel, is recommended by the American Heart Association. You should also consider eating more seeds, nuts, whole grains, legumes, leafy greens and spinach.

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Vitamin K

Be it whole foods or in supplements, vitamin K is of utmost importance in blood coagulation. Simply put, vitamin K is one of the best vitamins for women’s health that helps blood clot. It does this by binding calcium in bones and other tissues. Thanks to vitamin K, anytime you have a wound, blood clotting time may only take a few seconds.

Now, what are the sources? Vitamin K may easily be found in leafy vegetables, kale, spinach, broccoli, cabbage, mustard greens, asparagus, lettuce, spinach, turnip, collards and so much more. According to the U.S Institute of Medicine, Vitamin K is required for daily intake. Vitamin K is very essential for women that have heavy menstrual bleeding.


Medically, it is important to build your bone density as a woman when you are in your 20’s. This is because we tend to lose our bone mass as we grow older. Hence, for a healthy heart, muscles, strong bones, and proper nerve stimulation, calcium is a must-add to diets. Cereals, beans, milk, tofu, soy beans, almonds, salmon, leafy vegetables, etc. Calcium is simply an essential mineral because, on its own, our body cannot produce its own calcium. Hence, for rich hair, fine skin, growth of nails and so much more, calcium is very essential.

In conclusion, eating the right balance of minerals and the best vitamins for women cannot be overemphasized. For a woman, junk food should be really avoided and replaced with healthier foods, both in whole foods, supplements and multivitamins. You would be thankful for the right choices of vitamins and minerals as you grow older.

Author Bio: 
7 Vitamins and Minerals All Women Need To Be Healthy

I am Polly Telegina, a holistic health expert from Siberia. Ayurveda, yoga, and shilajit are the main areas of my knowledge. Deeply intuitive I find that true healing surpasses the boundaries of the physical body and embraces the emotional, energetic and subtlest layers of our being. I help people to know how to be healthy and beautiful using only natural remedies. I believe that nature is the best source of human health. To read more check out my last article on how to to take care for a happier mind and healthy body.