You might be taking care of your family, working hard, staying fit, and even making efforts to eat a balanced diet.
But what's often overlooked in this busy routine is that even a healthy diet might not cover all the essential vitamins your body needs.
Sometimes, the hustle of daily life can lead to skipped meals or quick, less nutritious options, making it tough to get all the vitamins required for optimal health.
In this blog, we'll identify the 7 essential vitamins that women should not ignore. We'll explain how each vitamin plays a vital role in your body and offer practical ways to include them in your diet.
And for those days when life just won't slow down, we'll suggest a simple way to supplement these vitamins.
Here's a convenient chart listing the 7 essential vitamins that ought to be included in your daily routine, along with a description of their particular roles and the foods that contain them.
📲 Feel free to snap a screenshot or download it to your phone, so you'll have this valuable information at your fingertips whenever you need it.
Function for the Body
Supports cell growth, healthy skin, immune system
Spinach, dairy products, mangoes, apricots
Aids in sleep regulation, stress reduction, menstrual cycle discomfort alleviation
Whole grains, meat, poultry, fish, fruits, vegetables, nuts, seeds
Boosts energy production, aids sexual health
Shellfish, beef, eggs, dairy products, fortified cereals
Supports energy levels, bone and muscle strength; essential for new mothers, elderly, indoor workers, vegans
Fatty fish, fortified foods like orange juice or cereal, supplements if necessary
Involved in collagen formation, iron absorption, dental health
Citrus fruits, berries, peppers, tomatoes, broccoli, Brussels sprouts, pineapples, mangoes
Helps in DNA repair, prevents birth defects, supports mental function
Spinach, kale, fortified cereals, whole grains, lentils, chickpeas, beans
Prevents arterial calcification, supports heart health, regulates blood thickening, maintains strong bones
Leafy green vegetables, fermented foods, fish, liver, meat, eggs, dairy products, kiwi
Ever wonder what's behind that glow in some women's skin even if they're touching their 50s or 60s? It's - Vitamin A.
This vitamin is a skincare enthusiast's dream, helping maintain healthy skin by supporting cell growth and contributing to radiant skin.
And when it comes to the immune system, Vitamin A is like the sentinel standing guard, supporting the body's defense mechanisms. It's the unseen shield that helps protect you from those unseen germs and viruses.
Ever had a sleepless night tossing and turning?
You might be lacking Vitamin B6 which plays a role in the production of melatonin, the hormone that regulates sleep.
Vitamin B6 is one essential nutrient that gets depleted when stress levels rise.
For women who face mood swings and discomfort during their menstrual cycle, B6 is a known ally, helping to alleviate some of those challenges
You don't need to go out of your way to find B6; it's present in everyday foods.
As women navigate through different life stages, their nutritional needs change, and vitamin B12 becomes increasingly important.
This crucial vitamin assists in converting food into energy, fuels the body and even plays a role in sexual drive and physical stamina. But as age advances, absorbing vitamin B12 might become less efficient, calling for mindful adjustments to your diet.
A deficiency in B12 could manifest in unexpected ways. Beyond mere fatigue, symptoms might include tingling sensations, vision problems, difficulty in thinking, or increased irritability.
Even finding exercise more strenuous than usual could be a sign that your body craves more vitamin B12.
B12 isn't just something to think about if you're aging or following a specific diet. Whether you're a busy professional striving for clarity and focus, someone grappling with postpartum emotions or anyone in between, B12 has a role in your story.
For the working woman who multitasks from dawn till dusk, Vitamin D is a silent supporter of her energy levels, keeping fatigue at bay. It's like having an extra cup of coffee without the caffeine.
For the new mom navigating the challenges of motherhood, Vitamin D offers a nutritional embrace, strengthening not just her bones but her baby's, nurturing a new generation.
For the woman finding joy in her golden years, Vitamin D stands as a pillar of strength, preserving the integrity of her bones and muscles, and letting her dance through life with grace.
For the fitness enthusiast, Vitamin D plays a key role in strengthening muscles, enhancing recovery, and helping make progress with every workout.
All women need Vitamin D, especially the following:
"But I don't live near the beach, and it's often cloudy," you might say. No worries! Even if the sun plays hard to get, you can still enjoy Vitamin D from various sources:
Vitamin C plays a key role in collagen formation, iron absorption, and dental health, among other functions.
If you're lacking Vitamin C, you may experience fatigue, aches in muscles and joints, or even more serious issues like scurvy, a condition manifesting in swollen and bleeding gums.
The following groups are more at risk of developing a Vitamin C deficiency so they should supplement it from outside:
Fortunately, adding Vitamin C to your daily routine is both easy and enjoyable. Women can enrich their diets with this essential nutrient through various delicious sources:
Folate is an essential nutrient that helps your body make and repair DN, prevents birth defects of the spinal cord and brain & helps produce red blood cells.
Folate's role doesn't stop at motherhood.
Picture the ambitious woman, gracefully managing a career, family, and self-care. Behind those endless days and rewarding achievements, Folate is there, supporting mental function, reducing fatigue, and adding a gentle spark to her overall well-being.
Research has drawn connections between folate deficiency and diminished cognitive abilities, potentially heightening the risk of dementia. Supplementing with folic acid could enhance mental performance in individuals experiencing cognitive challenges.
Vitamin K has also been found to help in preventing arterial calcification, one of the risk factors for heart disease. By helping to keep the arteries flexible, Vitamin K supports heart health, playing a role in preventing heart-related issues.
Without enough Vitamin K, minor injuries might lead to excessive bleeding. It ensures that the blood thickens, so cuts and wounds heal properly.
Vitamin K is vital for maintaining strong bones. It works in conjunction with calcium and Vitamin D to regulate bone mineralization. This aspect is especially relevant to women, who are more prone to osteoporosis, especially post-menopause.
As the liver plays a role in Vitamin K storage and metabolism, women with liver disease might require supplementation.
Note that Vitamin K comes in different forms - K1 and K2. K1 is primarily found in plants, while K2 is present in animal products and fermented foods.
A healthy lifestyle often demands the right balance of nutrient-dense foods, regular exercise, proper hydration, and adequate sleep.
But the reality for many women is a hectic daily routine, juggling work, family, and personal commitments. It's no wonder that a full intake of all essential vitamins can fall by the wayside.
🤷 The temptation to grab any off-the-shelf vitamin supplement is there. After all, it's a quick fix.
But women's bodies have unique nutritional needs that generic solutions simply don't address. The fact is, every woman's body is different, and so are her nutritional requirements.
Factors like age, level of stress, and personal health goals all play a role. Isn't it time to take a personalized approach?
✅ Introducing Complete 365 for Women — a Multivitamin System created specifically for people who want more than a one-size-fits-all solution.
We understand your life is multi-dimensional, and so are your nutritional needs. That's why we customize your supplements based on your blood work, even covering the cost of necessary tests. The aim is clear: to provide exactly what your body needs to thrive, not just survive.
👉 Why not explore Complete 365? Align your nutritional support with the real demands of your life, and see the difference it makes.
Investing in your health isn't just a good idea – it's a statement of self-care and empowerment.