The 9 Best Vitamins for Women

Every human requires vitamins to feel their best, but men and women may have slightly different vitamin needs. While you should be able to get most of your vitamins through a healthy diet, it can still be useful to know which vitamins your body needs to thrive. If you’ve ever wondered about the best vitamins for women, here’s what you need to know.

Vitamin A

One of the best vitamins for women is vitamin A. This fat-soluble compound is best known for protecting eye health. Vitamin A also plays a role in cell growth, fetal development, and immune health. It’s even known to help your skin and female reproductive health. 

You can find vitamin A in many meats, fruits, vegetables, and dairy products. 

Biotin

Sometimes called vitamin H or B7, biotin is part of the B vitamin complex (there are eight B-complex vitamins). Biotin is an important vitamin for women because it helps boost the metabolism, helping to turn fat and carbs into energy. It can also help regulate blood sugar and is known to support healthy hair and nail growth. 

Women with a biotin deficiency may experience brittle nails, hair loss, and a variety of skin issues. Finally, biotin is an important vitamin for pregnant women, as it can help protect the health of the fetus. Biotin can be found in eggs, nuts, whole grains, and organ meats, among other foods.

B12

Also known as cobalamin, B12 plays many valuable roles in the body. One of its most important roles is helping the body produce red blood cells, which can prevent anemia. Globally, nearly 30% of women suffer from anemia. 

B12 is important for all women but can be one of the best vitamins for women to take if they plan on getting pregnant. This vitamin is thought to help support the healthy development of a fetus’s brain and nervous system. 

Additionally, some research suggests that B12 may help improve mood and fight depression. B12 is found in many meat and dairy products. Women who eat a vegetarian or vegan diet may need to pay special attention to make sure they get adequate amounts of B12. 

Choline

Though only discovered in 1998, choline is now considered an essential nutrient. Not technically a vitamin (or a mineral), choline plays a role in many of the body’s functions. It supports healthy brain development, affects muscle movement, and impacts the nervous system and metabolism. It is critical to the structure of cells, cell messaging, and DNA synthesis. 

While the body can make a small amount of choline, you need to get most of it from your diet. Choline is found in eggs, organ meat, and broccoli.

Glutathione

A powerful antioxidant, glutathione is actually made of three amino acids: glutamine, glycine, and cysteine. The reason it’s one of the best vitamins for women to take is its ability to reduce oxidative stress in the body. Oxidative stress happens when there’s a surplus of free radicals in the body. This can result in a higher risk of many diseases, including diabetes, heart disease, and cancer. 

Glutathione may also help fight certain autoimmune diseases, which are far more prevalent in women than in men. Glutathione is found in leafy green vegetables, nuts, legumes, lean protein, and eggs. 

Vitamin C

Vitamin C is another powerful antioxidant that can help protect your cells from damage caused by free radicals. As we just learned, these free radicals can cause oxidative stress, which may increase your risk for major diseases. 

Your body needs vitamin C in order to build muscle, collagen, blood vessels, cartilage, and bones. It also plays a role in healing. Women can get vitamin C in their diet by eating citrus fruits and berries as well as certain vegetables. 

Vitamin D

The body absorbs the majority of its vitamin D from the sun, earning it the nickname “the sunshine vitamin.” Many women do not get enough vitamin D, especially in the winter months when the sun is in the sky for fewer hours of the day.

Vitamin D has an important role in supporting bone health. As women age, they lose bone and muscle density and have an increased risk of developing osteoporosis. Adequate vitamin D can help keep bones strong. This vitamin can also help in reducing inflammation. 

Aside from regular sun exposure, you can get vitamin D from fatty fish and fish oils. 

Vitamin E

Another one of the best vitamins for women is vitamin E. Made of eight separate compounds, vitamin E is another antioxidant that can help your body fight against damaging free radicals. It also supports immune system health and may promote healthy skin, cognitive health, and heart health. You can find vitamin E in nuts, seeds, and certain vegetables. Some food products are also fortified with extra vitamin E. 

Vitamin K

Vitamin K is actually a group of fat-soluble vitamins and is known to play an important role in building bones as well as helping the blood clot. For older women at risk of osteoporosis, vitamin K can help support their bone health. Certain medical conditions, like celiac disease, cystic fibrosis, or ulcerative colitis, can lead to vitamin K deficiency. 

To make sure you get enough vitamin K, focus on adding lots of leafy green vegetables to your diet.