Vitamins and minerals are essential in making sure that a woman’s health needs are met. Most women are always on the go, looking after their families, and many work a job too. We all get our supply of vitamins and minerals through our food, however, both men and women don’t always eat the right foods to fully address our nutritional requirements.

Women also experience specific health issues that men don’t, which is why their nutritional needs can be different and can affect their overall health. If a woman is missing out on essential vitamins and minerals, supplements may prove to be helpful.

Here are some essential vitamins and minerals for women:

Vitamin C

Vitamin C is a great vitamin for so many health issues. Needless to say, it is definitely one to add to the list of vitamin and mineral must-haves! Aside from boosting your immunity, it is also a powerful antioxidant. This means it helps fight free radicals that can cause cell damage.

Vitamin C is also essential in producing collagen, an essential protein for women. Collagen is also helpful in keeping the skin, hair, and nails strong, which are lovely beauty benefits to enjoy.

B Vitamins

B vitamins are a group of vitamins that have various benefits and functions. You may have seen Vitamin B Complex sold in stores.

Three specific B vitamins are essential to women’s health. First is vitamin B6, or pyridoxine. This B vitamin is essential in brain function and metabolism. The second B vitamin is vitamin B12 which helps keep the nerves and blood cells healthy.

The third B vitamin is B9 or folate (folic acid) which helps ensure that the brain and spinal cord are functioning optimally. It is also vital in producing new cells while preventing cell damage.


Iodine is essential for thyroid health. The thyroid gland produces and controls the hormones that regulate metabolism. Consuming adequate iodine can help prevent health problems such as low thyroid hormone production and hypothyroidism (which is an under-active thyroid), which commonly affects middle-aged and senior women.

While everyone can benefit from iodine, pregnant women also need to ensure their levels are optimal for fetal development.


Iron is another essential mineral that has several benefits. Our body needs iron to produce red blood cells that deliver oxygen to the rest of the body. It also helps boost the immune system and supports proper cell growth.

A lack of iron can lead to anemia, which causes fatigue, shortness of breath, and a weak immune system. Women of childbearing age may be more prone to an iron deficiency due to blood loss from monthly menstruation.

Vitamin D

Vitamin D, or the sunshine vitamin, is essential in keeping bones strong and healthy. It also supports cell growth and the immune system and plays a major part in mood control. Depression and anxiety can be symptoms of a severe lack of vitamin D. This vitamin is important for helping to prevent osteoporosis too.

The primary function of vitamin D is to ensure that calcium gets absorbed by the body. We produce vitamin D when we get enough sunshine or by eating foods rich in vitamin D, such as eggs, tuna, or mushrooms. Senior-aged women have a higher need for vitamin D, which is why many need supplementation.


Aided by vitamin D and magnesium, calcium is the main building block of bones and teeth. Aside from healthy bones, calcium also helps keep muscles strong and support the nervous system and blood circulation.

Menopausal women often need additional calcium, as low estrogen tends to accelerate bone loss. Pregnant women and lactating mothers especially need adequate calcium intake to provide for themselves and their baby in these demanding circumstances.


Magnesium is another important mineral for everyone, but many women are deficient. It helps regulate blood sugar and blood pressure levels, maintains muscle and nerve function, and supports the immune system.

Magnesium can also help in boosting your mood, as it regulates the neurotransmitters in the nervous system that influences our moods. It is essential in allowing muscles to relax and promoting quality sleep.

Taking the right vitamins and minerals will help ensure that nutritional requirements are met for a women’s health needs. Eating a proper diet and exercising regularly and taking dietary supplements when necessary, will all help to ensure that a woman’s body is healthy and strong. This will help them keep up with all their responsibilities, and give them the energy for fun too!