Essential Vitamins for women: All the dietary sources and supplements, suggested by expert

Ensuring a balanced diet rich in a variety of vitamin sources is key to meeting the unique nutritional needs of women. (Image: Canva)

Vitamins are crucial for women's bodies as they play multifaceted roles in maintaining optimal health and well-being throughout various life stages. These essential micronutrients are fundamental for supporting metabolic processes, ensuring proper immune function, and aiding in the maintenance of vital bodily systems. For women, vitamins are particularly significant for reproductive health, bone strength, and hormonal balance.

During pregnancy, adequate intake of specific vitamins like folic acid is vital for preventing birth defects and ensuring the healthy development of the fetus. By supporting energy production, regulating mood, and protecting against chronic diseases, vitamins are indispensable for women's overall health and quality of life. Ensuring a balanced diet rich in a variety of vitamin sources is key to meeting the unique nutritional needs of women, although supplements may be necessary in certain cases to address specific deficiencies or health concerns.

Here's an overview of important vitamins for women, their dietary sources, supplement options, and recommended dietary needs as suggested by Noida based gynecologist Manisha Rao, also the founder of Icare mother and child clinic.

Vitamin A: Important for vision, immune function, and skin health.

• Sources: Sweet potatoes, carrots, spinach, kale, eggs, liver.
• Supplement: Often included in multivitamins. Beta-carotene is a common form.
• Dietary needs: Recommended Dietary Allowance (RDA) for adult women is 700 mcg RAE (Retinol Activity Equivalents) per day.

Vitamin C: Essential for immune function, collagen production, and wound healing.

• Sources: Citrus fruits, strawberries, bell peppers, broccoli, tomatoes.
• Supplement: Commonly available as ascorbic acid or with bioflavonoids.
• Dietary needs: RDA for adult women is 75 mg per day, but higher amounts might be beneficial, especially for smokers.

Vitamin D: Important for bone health, immune function, and mood regulation.

• Sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified foods (milk, cereal).
• Supplement: Often recommended, especially for those with limited sun exposure.
• Dietary needs: RDA for adult women is 600 IU (International Units) per day, but some experts suggest higher doses.

Vitamin E: Acts as an antioxidant, important for skin health and immune function.

• Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, broccoli.
• Supplement: Usually available as alpha-tocopherol.
• Dietary needs: RDA for adult women is 15 mg (22.4 IU) per day.

Vitamin K: Essential for blood clotting and bone health.

• Sources: Leafy greens (kale, spinach), broccoli, Brussels sprouts, soybeans.
• Supplement: Available as K1 (phylloquinone) or K2 (menaquinone).
• Dietary needs: Adequate Intake (AI) for adult women is 90 mcg per day.

B Vitamins: Includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Important for energy production, red blood cell formation, and nervous system function.

• Sources: Whole grains, meat, fish, dairy, eggs, leafy greens.
• Supplement: Often included in B-complex supplements.
• Dietary needs: Varies for each B vitamin, but generally, adult women should aim to meet the RDA for each.

Folic acid (Folate): Especially crucial during pregnancy for preventing neural tube defects.

• Sources: Leafy greens, legumes, citrus fruits, fortified grains.
• Supplement: Often recommended before and during pregnancy.
• Dietary needs: RDA for adult women is 400 mcg per day, but during pregnancy, it increases to 600 mcg per day.