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The 5 Best Vitamins to Improve Your Overall Health as a Woman

vitamins for women’s healthWe women have some special vitamin and mineral requirements throughout our entire lives. Men don’t often grasp how much goes on inside our female bodies and the specific fuel those processes require. Sometimes we don’t grasp ourselves what we need to maintain our wellness and vitality. But some medical practitioners and vitamin supplement developers do, thank goodness. To save us having to research so deeply that we should receive medical degrees, they can point us toward multivitamins that contain the best vitamins for women’s health that are as natural and free from unnecessary additives as can be.

Vitamin D

When we’re young we’re told to drink milk for calcium and for vitamin D. Health campaigns have long touted milk’s virtues, but of course not all of us can handle dairy– and some question the wisdom of drinking cows milk which mother nature has developed for a calves (baby cows) consumption. Those campaigns also warned that we women are more susceptible to osteoporosis as we age.. Vitamin D is essential to joint and bone health. Vitamin D also helps to boost the immune system and improve how we digest calcium, magnesium, iron and zinc. The sun can be a great source of vitamin D (it causes the body to increase production of the vitamin), but too much of that can lead to skin problems. So, what’s a girl to do?

Sometimes it’s necessary to take a daily supplement. While you look for a  supplement that’s made from clean, organic, natural sources, and ensure it’s high in vitamin D. This magic vitamin is also good for fertility and a healthy pregnancy.

B Vitamins

There are eight B vitamins. Which ones are best for women’s health? All of them are good because they are awesome for metabolism, cell growth, energy and immunity. But if we’re narrowing down to specific women’s needs, look for B6 (pantothenic acid), B9 (folic acid) and B12 (cobalamin). B6 is great for immunity, B12 is important for energy and specifically if we eat little or no meat, and B9 is essential in pregnancy for a healthy child. B6 and B12 are vital during breastfeeding, too.

Omega-3

OK, so fish oil is not technically a vitamin. The thought of drinking fish oil might make you squirm a bit but that’s why you can get gel capsules. Omega-3 fatty acids are important for a woman’s health and are the lynch pin to several body functions. They help to protect you from heart disease (yes, we women get a lot of that). Your skin, nails and hair visibly love it, as does your brain function and memory. We don’t produce omega-3 ourselves, so either we eat several servings of tuna, salmon and sardines per week or we use an omega-3 fish oil supplement.

Vitamin C

Vitamin C is a very important antioxidant for the immune system. It’s also important for producing and maintaining collagen to strengthen blood vessels and keep skin healthy and elastic. Doctors recommend getting vitamin C naturally, through fruits and vegetables, but it’s not always feasible or your needs as a woman can change dramatically during aging and hormonal changes.  To get our daily dose of vitamin C oranges are not the only game in town. Red peppers, cantaloupe, kiwi, broccoli, strawberries and blackcurrants are just as good, if not better.

Vitamin A

We all want soft skin. How about keeping our eyes healthy at the same time? Vitamin A is crucial component for both. There’s lots of vitamin A in spinach, carrots, sweet potatoes and broccoli.

So, do your best to eat a diet of fresh, organic whole foods and reduce intake of processed foods. But if you need a supplement filled with the right vitamins for women’s health, look for one that follows the ingredients and principles of nature as much as possible.

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