For Women - The Daily Vitamin

Sometimes we do not feel as healthy as we would like to feel. As women, life can interject with our energy on levels unexplainable. I mean, we physically bleed out once a month in regard to complex hormones.

In the midst of creating a better life, I decided to take charge on supplementing the consistency of nutrition my body intakes. Completely tired of the ups and downs of feeling energetic and motivated to feeling depleted and drained within the course of a work week. Of course maintaining a healthy diet is important as well. But for now, we need the energy to even cook that meal.

There is something referred to as DRI - daily recommended intake. Vitamins and micronutrients are essential for normal cell function, growth, and development. Since we can’t produce all the vitamin we need, we gain them from supplements.

Vitamins essential for the body to function properly include

  1. vitamin A, which is essential for healthy skin, vision, and skeletal.

  2. vitamin B1 (thiamin), which helps the body metabolize fats and produce energy.

  3. vitamin B2 (riboflavin), which is an antioxidant and protects the body’s cells against free radicals.

  4. vitamin B3 (niacin), which can lower the risk of cardiovascular disease.

  5. vitamin B5 (pantothenic acid), which is essential for hormone production, immune system health, and producing energy.

  6. vitamin B6 (pyridoxine), which helps produce myelin, a protective layer around cells.

  7. vitamin B7 (biotin), which is necessary for the metabolism as well as healthy skin, hair, nails, and cells.

  8. vitamin B9 (folate), which is necessary for the proper functioning of the nervous system.

  9. vitamin B12 (cobalamin), which is essential for the production of healthy red blood cells and nerve cells.

  10. vitamin C, which is essential for growth and repair in body tissue.

  11. vitamin D, which aids in calcium absorption and allows for healthy bones and optimal immune function.

  12. vitamin E, which protects against free radicals and can boost the immune system.

  13. vitamin K, which can help the blood to clot and prevent excessive bleeding, and keeps your heart healthy and your bones strong.

  14. choline, which is important for liver function, nerve function, and muscle movement.

Do I need supplements?

Unless instructed by a doctor, most people don’t need additional vitamin intake. However, there are a few exceptions.

Pregnant women

Pregnant and breastfeeding women need more vitamin B6 and B12, as well as folic acid, to prevent vitamin deficiencies that could harm a developing fetus. Folic acid can help reduce the risk of a number of birth defects, such as spina bifida, and can also prevent low birth weight. It’s best to take folic acid daily for at least a year before your planned pregnancy.

Learn more: Nutritional needs during pregnancy »

Dietary Restrictions

Strict vegetarians may need additional vitamin B12. You can also try adding foods, such as bread, that are fortified with the vitamin.

If you follow a vegan diet and don’t consume dairy, eggs, fish, or meat, you may be at risk for vitamin A deficiency. Eating plenty of dark-colored fruits and vegetables can help prevent a vitamin A deficiency. It’s important to make sure you get enough zinc, as well.


Older women and people who avoid sunlight may need to take a vitamin D supplement. Vitamin D can be harmful in large amounts, so be sure not to exceed the recommended daily amount unless instructed by a doctor. Talk to your doctor about your vitamin D blood levels. Vitamin D helps the immune system fight diseases like cancer, cardiovascular disease, diabetes, arthritis, and other autoimmune diseases.

Older adults may also be deficient in B vitamins, which play an important role in digestion and metabolism function.

Nutrient deficiency It’s important to get enough nutrients on a regular basis, or you could experience a nutrient deficiency. These deficiencies can affect your health, and you may experience noticeable symptoms and side effects. Fatigue and headache are two of the most common side effects of nutritional deficiencies. Some side effects and symptoms can indicate specific nutrient deficiencies:

  • Tingling or numbness in the hands or feet can indicate a vitamin B deficiency.

  • Muscle cramps can indicate deficiencies of magnesium, calcium, or potassium.

  • Fatigue, weakness, and muscle aches can indicate a vitamin D deficiency.

  • Memory loss can be a sign of a vitamin B12 deficiency.

  • Mouth ulcers, fatigue, or gray hair can indicate a folate deficiency.

  • Poor night vision, bumps on the back of the arms, or dandruff can all indicate a vitamin A deficiency.

If you experience the following symptoms, make an appointment with your doctor:

  • fatigue

  • weakness

  • muscle spasms or tingling

  • dizziness

  • headaches

They can run a simple blood test to check your nutrient levels and make sure nothing else is causing your symptoms.

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