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Vitamins for Women's Health

Over the span of a woman's life and for various reasons, specific vitamins are beneficial and favorable in supporting female health. Certain vitamins may be more beneficial in specific dosages from a woman's teens and 20s to her 30s, 40s and older ages. Particular vitamins are most useful to women during specific stages in their life. Pregnancy and menopause, both key stages of a woman's life, each require vitamins to maintain a healthy female body.

  1. Supplements vs. Natural foods

    • By eating a balanced food diet, a woman can obtain all of the necessary vitamins and minerals essential to her health. Getting vitamins through food is the most ideal way of gaining the benefits; however, supplements are an acceptable source of vitamins as just what their name states--supplements to a well-balanced diet. Taking a bulk dose of vitamins through supplements all at one time isn't always completely beneficial because the body eliminates what it can't absorb in a single sitting. In order to get the maximum amount of vitamins through diet and supplements, they must be ingested in portions throughout the day.

    Vitamin C

    • Vitamin C boosts the immune system, fights heart disease and supports cancer prevention. It serves these advantages at all ages. Vitamin C also tends to be popular for its skin benefits and anti-aging effects. The U.S. Food and Drug Administration recommends 60mg of vitamin C per day however research evidence presented by Dr. Linus Pauling suggests that up 2 grams per day offers maximum benefits. Oranges, strawberries, peppers and Brussels sprouts are all excellent sources of vitamin C.

    Folic Acid (Vitamin B9)

    • This vitamin is essential during pregnancy. Folic acid, also called vitamin B9, maintains a healthy nervous system for both mother and baby. The recommended dosage is about 400 micrograms every day. For pregnant females this can reduce the risk of some birth defects by up to half. This nutrient is also claimed to be an aid in treating genital warts related to the human papillomavirus virus, most commonly known as HPV. Lentils, sweet potatoes and cabbage are all rich in folic acid.

    Vitamin E

    • Vitamin E is beneficial to the heart. Taking about 15mg per day at any age can reduce the risk of a heart attack. Vitamin E is also recognized for its benefits with regard to menopause. According to Menopause Info Center, taking this vitamin daily will fight hot flashes.
      Since vitamin E is composed of several antioxidants it is also effective in protecting cells from becoming prone to cancer. Sunflower seeds, tomato paste and peanut butter are all foods that are rich in vitamin E.

    Vitamin A

    • Vitamin A benefits and protects vision and helps keep moisture in the eyes and skin. According to Life Clinic, the recommended daily dose of vitamin A for women is 800mcg. Vitamin A should not be overconsumed because it puts women who are post-menopausal at a high risk for bone fracture. Liver and egg yolks are good sources of vitamin A.

    Vitamin D

    • Vitamin D's main benefit is preventing osteoporosis and building the strength of teeth and bones. The U.S. Department of Health and Human Services states that women are four times more likely than men to develop osteoporosis, hence the importance for females to take the recommended daily amount. The recommended amount of Vitamin D for adolescent and adult women is 2.5 micrograms per day. A woman who is pregnant or breast feeding should take about 10 micrograms everyday.
      Vitamin D is also claimed to tame the symptoms of pre-menstrual syndrome.
      The best source for vitamin D is to get an average of about 10 to 15 minutes per day of sunlight. However, as described by Nutrition Diva, the time of day and strength of the sun in your location plays a factor. Midday the sun is stronger than in the evening hours, so you may need more time or less time depending on these factors. Oily fish such as cod and salmon are good sources of vitamin D as well.

    • Additional reference: Nutrition Diva; http://nutritiondiva.quickanddirtytips.com/how-to-get-vitamin-D.aspx

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