Looking for the best vitamins for women? From healthy bones, to a strong heart, and vibrant hair and nails, vitamins play a big role in women’s health. Because there are so many options for vitamins and supplements, it can be difficult to know if diet consists of everything your body needs. Whether you are looking for the best vitamins for women, exploring supplement options, or simply seeking a few ways to improve your nutrition, here are some of the best vitamins for women’s health.


Best Vitamins for Women

Men and women need a good balance of vitamins to keep their bodies healthy. While many vitamins and supplements play a role in overall health, the following are particularly important for women:

1. Calcium

Calcium is crucial for building strong bones and increasing bone density. Women have lower bone density and lose bone mass faster than men, which increases their risk for osteoporosis; ladies make up about 80 percent of osteoporosis cases annually. The National Institute of Health recommends women intake about 1,300 mg of calcium per day. Common sources of calcium include:

  • Kale
  • Broccoli
  • Milk
  • Cheese
  • Yogurt and other dairy products

2. Vitamin K

Vitamin K fosters bone health, helps blood clot, and keeps your digestive system running smoothly. Because of Vitamin K’s role in heart function, making it a part of your diet can help reduce your risk of heart disease. One out of every four women in the United States die from heart disease each year, so ensuring Vitamin K is included in your diet can help keep your heart healthy.  The National Institute of Health recommends about 90 mcg of Vitamin K per day for adult women. Some common sources of this vitamin include:

  • Leafy greens
  • Carrots
  • Pumpkin
  • Berries
  • Nuts

3. B Vitamins

The B vitamin complex is a family of vitamins that foster a number of bodily functions. Vitamins B1, B2, B5 and B12, highly beneficial for women because they fuel cell processes, which helps build the immune system, balance metabolism, keep your body strong and toned, ease stress, and improve mood. Experts recommend about two mcg per day of most B vitamins. Ways you can incorporate B vitamins into your diet include:

  • Leafy greens and legumes
  • Red meat, white meat, and seafood
  • Dairy products
  • Whole grains
  • Eggs

4. Vitamin D

Vitamin D is another one of the best vitamins for women. This vitamin helps maintain bone and tooth health, supports your immune system, fosters lung function, cardiovascular health, and more. Vitamin D has also been connected to reducing the risk for breast cancer. Some of the best Vitamin D sources include:

  • Time in the sun
  • Egg yolks
  • Wild caught fish
  • Milk
  • Tofu

Best Supplements for Women

Another option for adding more vitamins to your diet is to take multivitamins and supplements. A number of supplements and multivitamins exist specifically for women’s health that ensures you receive all the vitamins your body needs on the daily. Bodynutrition.org lists the following as some of the best multivitamins for women:

At The Yoga Warrior, we believe in healthy diets to foster full body health. To continue building a healthy body and mind, try out this easy 5-minute meditation you can take anywhere.

Megan Herndon
Author

Megan is a Seattle-based writer who covers health and wellness. She has worked in content marketing and journalism for a number of organizations including The Seattle Globalist, Fred Hutchinson Cancer Research Center, and The Jakarta Globe. She has a BA in journalism from the University of Washington and is currently working on her second UW degree, a Master of Communication and Digital Media. Born and raised in Hawaii and currently embracing the Pacific Northwest lifestyle, Megan loves all things active and outdoors including hiking, camping, outrigger canoe paddling, and yoga.

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