Best Multivitamins for Women in 2021

The Most Important Vitamins and Minerals for Women

Just as a woman’s body changes during her life span, so does her nutritional needs. If you are a 50-year-old woman who uses the same multivitamin as your husband or you take the same supplement you did when you were in your twenties, then you are at risk for a variety of different health problems. By taking time to learn about the essential vitamins and minerals for women, and how women’s nutritional needs change as she ages, you can ensure that you, or the women your love, maintain optimal health throughout their lives.

The eight best vitamins and minerals for women

Regardless of your age, here are the eight most essential vitamins and minerals a woman needs in order to stay healthy:

Iron

The primary function of iron is to carry oxygen throughout your body. Additionally, your body needs iron to make red blood cells, for optimal immune functioning, and for temperature regulation. During a woman’s childbearing years, she needs 18 mg of iron daily, while after menopause, she needs only 8mg/day.¹ The reason for the difference is that women who are menstruating lose a significant amount of iron-rich blood each month.

Women whose diets are deficient in iron are at risk of anemia. Some of the symptoms of anemia include shortness of breath, even with only mild exertion, fatigue, and difficulty regulating body temperature. Some dark green leafy vegetables, such as spinach, and lean red meats are good sources of iron.

Calcium

Calcium is especially important for women since they are at significant risk of osteoporosis after menopause. Since bone loss in women actually starts when they are in their twenties, it is important for all women of all ages to ensure they get 1000 to 1300 mg of calcium daily, either in their diet or by taking supplements. Calcium is also essential for muscle and blood vessel functioning, hormone synthesis, and transmission of messages through your nervous system.²

Magnesium

Magnesium plays a part in more than 300 biochemical processes in your body. Because of that a woman’s health depends on ensuring she has enough of this nutrient on a daily basis. Adult women need 310 to 320 mg of magnesium daily in order to avoid heart arrhythmias, immune system problems, bone fragility, and blood pressure irregularities.2 Additionally, women who are deficient in magnesium are at risk for migraine headaches.

Vitamin A

Women need at least 2333IU of vitamin A for healthy eyes and immune functioning. If she does not get enough vitamin A through supplements, a woman is at risk of macular degeneration, measles, and some forms of cancer. Foods such as beef liver, sweet potatoes, and spinach are rich sources of vitamin A.³

Folate (vitamin B9)

This nutrient is one of the B vitamins women need to maintain a healthy nervous system as it supports the brain’s ability to regulate emotions. During pregnancy, folate is critical to prevent neural tube defects in the unborn child. While women who are not carrying a child require 400 mcg of folic acid per day, those who are pregnant need 600 mcg to 1 mg of this B vitamin daily. Women who do not have enough of this nutrient in their systems are at risk of anemia and certain types of cancers.⁴ Dietary sources of folate include beans and dark green leafy vegetables, such as kale.

Biotin (vitamin B7)

Your body uses biotin to make fatty acids and blood glucose. Additionally, it also plays a role in energy production. Women who do not get the recommended daily allowance of 30 mcg of biotin are at risk of depression, as well as hair loss and brittle nails.⁵

Vitamin C

Vitamin C is especially important for women because of its role in facilitating iron absorption. It also helps make collagen, which provides the structure to our skin. This vitamin also helps in repairing tissues in our body as well as supporting immune health. Since our bodies are not able make vitamin C, we need to get it through our diet or by taking supplements. Women need at least 75 mg of this nutrient each day.

Vitamin D

Women need to ensure they have enough vitamin D because of its role in calcium absorption for healthy bones. In addition, this nutrient is essential for immune health, optimal nervous system functioning, and research indicates in may play a role in preventing type 1 and type 2 diabetes, as well as some forms of cancer.⁶

List of References

¹ Office on Women’s Health at the U.S. Department of Health and Human Services Anemia fact sheet
² Women's Health Magazine Supplement your diet. The complete guide to essential nutrients.
³ Office of Dietary Supplements at the National Institutes of Health Vitamin A Fact Sheet for Health Professionals
⁴ Office of Dietary Supplements at the National Institutes of Health Folate Dietary Supplement Fact Sheet
⁵ MedlinePlus by the U.S. National Library of Medicine Biotin fact sheet
⁶ Office of Dietary Supplements at the National Institutes of Health Vitamin D Fact Sheet for Health Professionals
⁷ Mineral Resources International Magnesium, The Forgotten Mineral
⁸ SFGate Do Teens Have Different Nutritional Needs Than Adults?
⁹ Yale University Bulletin & Calendar Roundup of recent health-related discoveries
¹⁰ New York University Medical Center Chasteberry fact sheet
¹¹ University of Meryland Medical Center Dong quai fact sheet
¹² Drugs.com Dong Quai fact sheet
¹³ National Center for Biotechnology Information Botanical and Dietary Supplements for Menopausal Symptoms