10 Vitamins And Minerals Every Woman Needs

10 Vitamins And Minerals Every Woman Needs

I’ve been trying REALLY hard to take better care of myself and putting my health first.  After all, I’m not getting younger.  So I’ve been trying to eat healthy.   I’ve been trying to get more active.  And I’ve been taking my vitamins.  And I’ve been doing research about what I really need to live a healthy life.

Here is what I found.  A list of 10 vitamins and minerals that every woman (regardless of their age) should make sure that they are getting enough of.  (Just so you know – this list is in no particular order!) 🙂


Pumpkin seeds in spoon close upI admit – Magnesium is something that I knew nothing about!  Turns out that it is some pretty important stuff!

Magnesium is necessary to help maintain normal muscle and nerve function.  It also helps to regulate your blood sugar level, keep a normal blood pressure, regulate heart rhythm and support a healthy immune system.  Oh and it helps to boost energy!  It may also help prevent cardiovascular disease, diabetes and hypertension.  A Hardvard University study found that a high magnesium intake cut the risk of diabetes by 33%.  It’s also been shown by some studies to ward off depression and migraines.  Pretty cool huh?

It’s recommended that you get 320 mg per day.  magnesium is connected to other nutrients in the body such as calcium, vitamin K and vitamin D.  You can find it naturally in foods such as green vegetables, some beans, nuts, seeds (like pumpkin seeds!), fish, avocado, bananas, and dark chocolate.

Vitamin A

Fresh Organic Orange Sweet Potato against a background

It’s recommended that you get 700 IU of Vitamin A.  It will help to promote growth and development in your body, in particular your eyes, immune system and your skin.  It can actually help to reduce acne!  It also may prevent some types of cancer.

You can find vitamin A in lots of foods.  Beta-Carotene (think orange, yellow and red fruits and veggies) will be converted to Vitamin A in your body.  Sweet potatoes, carrots, red peppers, most fruits, tomatoes and broccoli are all good sources of Vitamin A.

Vitamin B

tasty almonds nuts, isolated on white

Vitamin B is an important and there are very many kinds of B vitamins such as B1, B2, B3 etc.  The recommended amount varies for each B vitamin.  I love SmartyPants Vitamins For Women because they contain good amounts of B12, B6 and B5!

Vitamin B is important to boost energy, support a healthy metabolism, and improve your hair, skin and nails.  It’s also a key role in brain function.

You can get vitamin B in a variety of foods like avocado, bananas, oatmeal, almonds, cheese and eggs, just to name some.

Folic Acid

Ripe avocado
Ripe avocado on a wooden board in the studio

Folic Acid is actually a B Vitamin but it’s actually so important that it has it’s own category.  🙂  You should have a daily intake of Folic Acid (also known as Folate) of 400 mcg each day.  If you are pregnant, or trying to get pregnant, it is recommended that you up that to 800 mcg.

Folic Acid can prevent up to 70% of some birth defects, can help to prevent some kinds of cancer, can help prevent heart disease and strokes, is a natural antidepressant and can improve your hair, skin and nail’s appearance.  It also can help to reduce some effects of aging – including memory loss and help to improve brain functions.  Folic Acid is really important!

You can find folic acid in avocados, spinach, asparagus, citrus fruits, strawberries, and eggs to name a few.

Omega 3’s

Fresh salmon fillet

You may have heard about Omega 3’s as fish oil and they have been in the news a lot.  Omega 3’s can help to lower the risk of heart disease, cancer and arthritis.  It also helps  your brain with memory and performance.  Many children’s vitamins are also adding Omega 3’s not only for brain function but because it can help with behavior.

Some of the foods that you can get Omega 3’s in include: fish and nut oils.  Salmon is what comes to most people’s minds when you talk about Omega 3’s!


Various types of cheese composition

Did you know that bone loss starts to happen in women in their 20’s?  Calcium helps keep teeth and bones strong and healthy.  It also fights against bone loss and osteoporosis.  Calcium also helps your body absorb iron.

You can get calcium in dairy products and dark green leafy vegetables.  You should get at least 1,000 mg of calcium each day – 1,500 if you are over 50.


Raw skinless chicken breast fillets

You should be getting 8.1 mg of iron each day!  Iron helps you to make red blood cells, is essential for proper cell growth and helps to prevent your body from being susceptible to infections.

You can get iron in chicken, lean red meat, turkey, fish, beans and green leafy vegetables.

Vitamin C

Oranges Fruit with leaves over Wooden background

I am one of those people who swears by Vitamin C.  I take a Vitamin C supplement the second I feel a cold coming on and boom!  It’s gone!  Vitamin C is known to boost your immune system.  It’s also known to help you be alert (which is another reason OJ is so good in the morning!) and improve concentration.  It can also help improve conditions of your skin and hair as well as reduce some physical signs of aging.

Vitamin D

Three fresh organic portabello mushroom on white background

Do you wear sunscreen?  The answer should be of course!  🙂 Sunshine is what helps our bodies make Vitamin D, but with sunscreen (which is good!!) many people are not making enough Vitamin D.  To give yourself a little boost be sure to eat foods like portabella mushrooms, fish, and milk and orange juice that have been fortified with Vitamin D.  You may also consider taking a supplement since this is a harder vitamin to easily get through food.  An estimated 85% of US adults have a Vitamin D deficiency.

Why?  Vitamin D helps your body absorb calcium and can help prevent diseases like diabetes, some cancers, depression and heart disease.

Vitamin E

Fresh spinach

Vitamin is helps your body form red blood cells and may help to prevent some intestinal disorders.  It also will slow down age related changes.

You should get 12 IU each day for the recommended intake of Vitamin E.  You can find it in spinach (and leafy greens), hazelnuts, peanut butter and sunflower seeds – just to name a few sources!

It can be hard to get all of your recommended daily vitamins through food alone.   That’s why you really need a great vitamin.  Obviously SmartyPants vitamins are one that I highly recommend!  They are really good.  Like crazy good!  And these yummy gummy vitamins pack a big punch!

  • Vitamin A – 30%
  • Vitamin C – 100%
  • Vitamin D – 250%
  • Vitamin E – 100%
  • Vitamin K – 40%
  • B1 – 5%
  • B3 – 20%
  • B6 – 100%
  • Folate (Folic Acid) – 100%
  • B12 – 1667%
  • Biotin – 100%
  • Calcium – 100%
  • Iodine – 100%

RIGHT?!  Plus, there are a few more things I love about them.

While they contain a lot of good stuff, they don’t contain any bad stuff.  And that’s something most vitamins can’t say!  SmartyPants don’t contain:

  • GMO
  • Gluten
  • Synthetic Colors, Flavors, Preservatives
  • Yeast
  • Soy allergens (this is a big one with me!)
  • Wheat
  • Milk
  • Peanuts
  • Tree nuts
  • Fish allergens
  • Shellfish
  • Salicylates

They are also third party lab tested (actually they go through tons of testing to make sure they are consistently the best!) and use eco-friendly sources of Omega 3’s.

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