Men and women both require vitamins for optimal function, but the different sexes have different daily values for how much of each vitamin they require. Below, we will look at the best vitamins for women, why they’re essential, and where they might be found.
These fat-soluble compounds that are stored in the liver are essential for a variety of processes. They can commonly be found in meat, chicken, fish, dairy, carrots, sweet potatoes and other fruits and vegetables.
Vitamin A is known to help eye-sight by protecting the eyes from age-related eyesight loss and night blindness. It also helps support a healthy immune system and may even reduce the risk of cancer by fighting free radicals. Another benefit of vitamin A is that it supports healthy bones, cell growth and reproduction, and aids in preventing bone density loss. It may even be able to ward off acne.
Biotin is also known as vitamin B7 and is a vital nutrient for health. It aids the metabolism, converting fat and carbohydrates to the energy that’s used by cells to perform necessary functions in the body. This alone makes it one of the best vitamins for women. It can increase the growth of healthy hair and nails while lacking biotin can result in hair loss. Biotin deficiency has been shown to lead to a range of skin issues, such as rashes, acne, psoriasis, and irritation, because of this it’s thought to be linked to hormone function. Biotin has also shown in tests that it can lower cholesterol and regulate blood sugar, both important processes in fighting chronic conditions like heart disease and diabetes.
Complex B Vitamins
Biotin is but one of the complex B vitamins that the body needs to operate as effectively as it should. All complex B vitamins play a role in the health of the body. Here are some examples:
Vitamin B1 metabolizes fats and creates energy.
- Vitamin B2 is an antioxidant, protecting against cancer-causing free radicals.
- Vitamin B3 decreases the chance of developing heart disease.
- Vitamin B5 helps with hormone production and regulation and boosts the immune system.
- Vitamin B6 helps protect cell health.
- Vitamin B9 ensures the proper function of the nervous system.
- Vitamin B12 helps produce healthy red blood and nerve cells.
Choline was only discovered in 1998 but has since become an essential nutrient for the body and optimal health. This water-soluble compound isn’t a vitamin but is essential in maintaining the structure of cells, as well as helping the cells communicate effectively to work together. Choline has been shown to play a role in fat transport and metabolism and the function of the immune system. Choline can be found in eggs, liver, and peanuts.
Mixed from three amino acids, Glutathione is a powerful antioxidant that is produced in the cells. Glutathione has a wide range of benefits, but its role in reducing oxidative stress might be the most important. This is the damage that occurs when free radicals are produced and they can cause significant harm to cells, including potentially causing cancer, diabetes, and arthritis. Glutathione may also be able to reduce the appearance of skin conditions like psoriasis, reduce cell damage in liver disease, and improve mobility for those who are suffering from peripheral artery disease.
Vitamin C is one of the most popular micronutrients due to its noticeable impact on energy levels and mood. It can be found in citrus fruits, spinach, peppers, and broccoli to name a few. Like glutathione, vitamin C is a powerful antioxidant that protects against free radicals. It lowers blood pressure by helping the kidneys function better. Vitamin C can also boost the immune system, strengthening the body’s ability to fight bacteria, viruses, and improving general health. Vitamin C has even shown significant ability to improve mental health, as those who take it regularly are less likely to suffer from depression and fatigue.
Also known as the sunshine vitamin, vitamin D is most commonly produced in reaction to sunlight exposure, but it’s also available in cod liver oil, eggs, salmon, and multivitamins. The most widely known use for vitamin D is in strengthening and protecting bones. It regulates calcium and phosphorus production, both of which also contribute to healthy bones. Having a vitamin D deficiency can lead to rickets or gastrointestinal disorders. Vitamin D also helps the immune system by reducing the impact of the flu.
This vitamin is another powerful and popular antioxidant. Like vitamin C and glutathione Vitamin E can help the body’s response to free radicals that cause cell damage Besides being taken in supplements or IV drips, vitamin E is also commonly found in leafy green vegetables, such as kale and spinach, as well as vegetable oils. Vitamin E helps moisturize the skin, promotes quicker healing of wounds, reduces skin irritation and inflammation and may even help fight eczema and psoriasis. However, vitamin E is a vitamin that needs to be taken with care, as too much can lead to health problems.
Vitamin K is a group of two fat-soluble vitamins, rather than a single vitamin. It’s split into K-1 and K-2, but K-1 is the most dietary essential of the two. K-2 is often created in the small intestine by eating K-1. K-1 is also known as phylloquinone and is found in plants and leafy greens. Primarily, it’s known for helping with blood clotting and bone metabolism. Though Vitamin K deficiency is rare, it can be more common in those with conditions like cystic fibrosis or celiac disease.
Ensure the Right Amount of the Most Essential Vitamins
A healthy diet is the most effective way to ensure that the body gets all the vitamins that it needs. However, to supplement these vitamins or help boost the immune system in a time of stress or sickness, drip IV treatments can help. Whether through foods, supplements or IV therapy it is important to include all essential vitamins and nutrients into our lifestyle to ensure optimal health for women