Vitamins and Minerals for Women

As a woman, it is important that you take good care of your health, on the inside and 
out. The top way you can do this is by ensuring you are giving your body all the 
nutrients it needs. The following vitamins and minerals are especially important for 
women to have.

Calcium

The first important nutrient you need if you are a woman is calcium. Calcium is of 
course important for everyone as it builds strong bones and is important for muscles 
and nerves, but women are susceptible to bone mass loss as they get older. You are at 
a higher risk for conditions related to bone deterioration like osteoporosis, but with 
enough calcium, you have a good chance at avoiding them. The main sources of 
calcium are milk and yogurt, but if you don’t eat much dairy, you can also get it from 
other natural food sources. Try canned salmon, kale, broccoli, and fruit juices.

Folate

You should also be sure you are getting enough folate in your diet. Folate, or folic acid, 
is another nutrient that is great for people of all genders, but particularly if you are a 
woman of childbearing age. Folic acid is needed to help your baby grow healthy and 
strong, helping to reduce the risk of spinal cord problems, which are linked to a folic acid 
deficiency. Many prenatal vitamins will contain the minimum required amount of folic 
acid, but you might also be asked to take another supplement. If you are a woman that 
is not currently pregnant, you can get your folate from foods like green beans, potatoes, 
broccoli, and brown rice.

Magnesium

Magnesium is a type of nutrient that helps your physical and mental health. A deficiency 
of magnesium has been linked to high blood pressure, dizziness, PMS symptoms, and 
osteoporosis. You can get more magnesium in your diet through healthy foods like nuts 
and seeds, leafy green vegetables, and fortified cereals. If you don’t think you are 
getting enough magnesium, try taking a supplement each day.

Vitamin D

Don’t forget to get your vitamin D! If you don’t spend a lot of time outside and get this 
nutrient from the sun’s UV rays, then you need to look for it elsewhere. The first place is 
with a healthy diet, such as with mushrooms, eggs, milk, and yogurt. If you are on a 
vegan diet, go for oranges and orange juice, and fortified cereal. You can also take a 
vitamin D supplement each day if you don’t feel you are getting enough vitamin D from 
your diet.

Vitamin C

Lastly, make sure you are eating foods that provide enough vitamin C. This is a great 
antioxidant vitamin that helps with chronic disease and anti-aging. You can get vitamin 
C from citrus fruits like oranges and grapefruit, bell peppers, broccoli, cauliflower, and 
tomatoes.
