13 Essential Vitamins for Women


The human body needs a variety of nutrients to work properly. Among these nutrients, vitamins play a key role. Both men and women need vitamins, but their bodies are different. That’s why women need specific vitamins that are essential for their health.

Your body cannot produce all the nutrients you need, so you have to get them from food. A healthy diet that includes plenty of fruit and veggies should be able to provide the body with the daily recommended intake of vitamins and other nutrients, but sometimes women may need the support of supplements.

Researchers estimate that up to 30% of pregnant women suffer from vitamin deficiencies, and 75% have a deficiency in at least one vitamin. Different ages have different needs when it comes to vitamins, but a lack of vitamins can have severe consequences, including issues during pregnancy and after, risk of infections, and a weak body that struggles to recover from diseases.


It is crucial to provide the body with many different vitamins that can help specific functions, but some vitamins for women are more important than others. So, what are the best vitamins for women?

Vitamin A

Vitamin A plays an important role in growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones, and teeth; prevents night blindness and may help prevent lung cancer.

Where to get Vitamin A: Salmon, other cold-water fish, egg yolks, fortified dairy products.

Vitamin E

Vitamin E protects fatty acids; maintains muscles and red blood cells, and serves as an important antioxidant.

Where to get Vitamin E: Eggs, vegetable oils, margarine, mayonnaise; nuts, seeds, fortified cereals. (It turns out eggs are also a brain-boosting superfood for young children—who knew?)

Vitamin D

As an essential vitamin, Vitamin D aids calcium absorption and builds and maintains strong bones and teeth.

Where to get Vitamin D: Fortified milk, fortified soy/rice beverages, butter, egg yolks, fatty fish, fish-liver oil; made by the body when exposed to the sun.

Vitamin K

Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting.

Where to get Vitamin K: spinach, broccoli, green leafy vegetables, liver.

Vitamin C (Ascorbic Acid)

Vitamin C, found in citrus fruits, is an essential vitamin and important for your body.
Why you need Vitamin C: Strengthens blood vessel walls; promotes wound healing and iron absorption; helps prevent atherosclerosis; supports immunity; serves as a key antioxidant.

Where to get Vitamin C: Citrus fruits, juices, melons, berries, peppers, broccoli, potatoes.


B vitamins prevent fatigue and support brain function. They also play a key role in women’s metabolism because they work with other vitamins to transform what you eat into fuel for the body.

  • Vitamin B1 helps the body transform food into energy.
  • Vitamin B2 fights free radicals and counters oxidative stress.
  • Vitamin B3 keeps the skin healthy and assists the nervous system.
  • Vitamin B5 supports the immune system and hormone production.
  • Vitamins B6 & B7 may reduce the risk of heart disease and promote brain health.
  • Vitamin B9 (folate) is especially important for women during pregnancy because it prevents birth defects. It is crucial to ensure that your body gets the recommended daily intake of folate.
  • Vitamin B12 assists in the production of healthy cells.

Where to get Vitamin B

B1 – lean meats, nuts, whole grains
B2 – milk, cheese, yogurt, broccoli
B3 – meat, fish, mushrooms, avocado
B5 – chicken, broccoli, mushrooms
B6 – meat, fish, poultry, avocado, nuts
B7 – eggs, soybeans, whole grains
B9 – broccoli, asparagus, legumes
B12 – meat, fish, eggs, milk, cheese