Nutrients That Women Should Take Everyday

There are certain nutrients that women need more of than men do. According to Jennifer Martin-Biggers, VP of scientific affairs and education at Hum Nutrition, women need certain nutrients at higher levels than men. These nutrients are crucial for women. You should take the recommended amount of these nutrients each day to stay healthy.

Folic acid

Folic acid is an essential nutrient that women should take everyday to prevent birth defects in their babies. The Office on Women’s Health recommends that pregnant women take 400-800 micrograms of folic acid daily. However, there are some women who may need more than that. For instance, if a woman has a family history of neural tube defects or if she is taking birth control pills, she may need to get more than this amount daily.

Vitamin C

Vitamin C is a water-soluble vitamin that your body can absorb easily. However, you must remember that leftover amounts leave your body through urine. For this reason, it is important to take vitamin C regularly. This nutrient is also one of the many antioxidants that help your body block damage caused by free radicals. Free radicals are formed in the body when you break down foods and also when you are exposed to smoke, radiation, and other pollutants. This buildup of free radicals is believed to be one of the main causes of aging and can also play a role in heart disease, cancer, and other ailments.


A woman’s body needs an adequate amount of iron to produce red blood cells. She may take iron supplements or a multivitamin that contains iron. She may also need to take iron supplements if she is a vegetarian or vegan. Because the body cannot absorb iron from plant sources as effectively as from meat, these people need an iron supplement to stay healthy. If you feel fatigued, have difficulty exercising, or have a history of anemia, you should consider getting an iron supplement.

Fish oil

Taking fish oil regularly can help prevent or reverse the symptoms of age-related macular degeneration, or AMD. However, it may not be effective for advanced forms of the disease. It can also help with psoriasis, a skin disorder marked by scaly red patches that usually occur on the elbows, knees, and trunk. The condition can last for weeks or even months, and approximately eight million Americans are affected by it.


Calcium is one of the essential nutrients a woman should take daily to support bone health. Calcium supplements should be taken in small doses with food in order to be absorbed easily. However, calcium supplements should be taken in moderation and should not exceed the recommended daily intake for your age. You should also take into account the amount of calcium you already get from food.


Fiber is a nutrient women should consider in their daily diet to keep their digestive system healthy. It can also help control blood sugar and prevent constipation. Studies have shown that fiber can also lower bad cholesterol and improve the health of the heart and bones. A woman should aim to eat about 25 grams of fiber each day.

Vitamin B12

Studies have shown that women who get adequate vitamin B12 intake are less likely to develop cancer. However, some studies show that high vitamin B12 intakes are not linked with cancer. For example, a study that examined 77,118 men and women showed a slight association between high vitamin B12 intake and lung cancer. In contrast, the study did not find a link between high vitamin B12 intakes and the risk of developing gastric cancer.

Omega-3 fatty acids

Omega-3 fatty acids are important for heart health and can help reduce the risk of heart disease. They are found in fish and some plants. These fats are found in flaxseed, walnuts, and chia seeds. They are broken down into EPA and DHA in the body. Adding these foods to your diet regularly can help improve your heart health.

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