Vitamin deficiency is quite a common scenario for women of many age groups. From calcium to minerals and vitamins, women often miss out on these dosages for good health. Be it due to body sickness and illnesses, or dietary restrictions and special diets, or stress and busy life schedules given one’s career pressures, lack of vitamins affects women’s overall health quite often. That is why one should know the importance of multivitamins for women!

Several studies and researches have proven that vitamins, nutrients and minerals are essential for women’s overall wellbeing (1). So, here is the guide for you to understand what vitamins women should take, how to get them from the right sources, and more.

Why Are Vitamins Needed, and What are the Essential Vitamins And Minerals Women Need?:

Vitamins and minerals are quite essential and vital for overall wellbeing. There are a total of 13 essential vitamins, which are crucial for good health and energy in our body. These vitamins and minerals together help in reducing probabilities of sickness, keeping us healthy, reduce infections, protect against blood clots and loss, and increase immunity (2). Given that several pieces of research showed that women are more prone to vitamin deficiency when compared to men (3), here is why they are vital for a healthy life. Here is the list of essential nutrients which are required for women:

• Good vision and skin – Vitamin A.
• Generating energy – Vitamin B1 (also known as Thiamin).
• Protecting the body from radicals – Vitamin B2 (Riboflavin).
• Protecting and aiding from heart risks – Vitamin B3 (Niacin).
• Increasing immunity power – Vitamin B5 (Pantothenic acid).
• Produce myelin and protect cells – Vitamin B6 (Pyridoxine).
• Better metabolism and skin health – Vitamin B7 (Biotin).
• Better nervous system – Vitamin B9 (Folate).
• Proper red blood cells – Vitamin B12 (Cobalamin).
• Growth of body tissues – Vitamin C.
• Calcium and stronger bones – Vitamin D.
• Immunity power – Vitamin E.
• Better heart and bones health – Vitamin K.
• Thyroid health and good pregnancy – Iodine.
• Aiding biochemical functions of the body – Magnesium.
• Omega 3 fatty acids for brain health.
• Calcium for bone health and preventing diabetes.
• Iron for preventing anemia.
• Choline for liver functions.

Food Sources For Essential Vitamins:

Here are top and accessible food sources that can help women get hold of most of these crucial vitamins on a daily basis. The easiest way to get these vitamins into the body is to have a balanced and healthy, clean diet. This involves good fruits, more vegetables, whole grains, dairy products and low-fat proteins. The primary foods which can be a great source of these nutrients are (4),