Best Vitamins for Women's Health

Iron

Iron deficiency is one of the most common nutritional deficiencies in women worldwide, largely because of menstrual losses. Symptoms include fatigue, breathlessness on stairs, hair shedding, pale skin and poor concentration, which are easy to dismiss as ordinary tiredness.

• Food sources: red meat, liver, lentils, chickpeas, spinach, fortified cereals.
• Pair plant iron with vitamin C to improve absorption.
• Tea and coffee with meals reduce iron absorption; drink them between meals.
• Do not self-supplement iron without a blood test; excess iron is harmful.

Vitamin D

Vitamin D supports bone health, immune function and muscle strength. Because it is made in skin exposed to sunlight, low levels are extremely common among people who work indoors, live at higher latitudes or cover their skin. Food sources are limited, so supplementation in winter is commonly advised in many countries.

Calcium and bone health

Women lose bone density more rapidly after menopause, so the calcium and resistance training you accumulate earlier matters enormously. Dairy, fortified plant milks, tofu set with calcium, sesame seeds and leafy greens all contribute, and weight-bearing exercise is as important as the mineral itself.

Folate and vitamin B12

Folate is essential before and during early pregnancy to reduce the risk of neural tube defects, which is why supplementation is recommended for anyone who could become pregnant. Vitamin B12 comes almost exclusively from animal foods, so vegetarians and especially vegans should supplement or use fortified foods reliably.

Omega-3 fats and magnesium

Omega-3 fats support heart and brain health and are under-consumed by most people who do not eat oily fish twice a week. Magnesium contributes to muscle function, nerve signalling and sleep quality, and is found in nuts, seeds, legumes, whole grains and dark chocolate.