Women have special dietary requirements. You can control cravings, regulate your weight, increase your energy, and look and feel your best by eating correctly at every stage of life. Trying to juggle the responsibilities of the family, job, and education may make maintaining a nutritious diet challenging for any woman. Depending on your general health and lifestyle, you may have different nutritional requirements. Although vitamin supplementation isn’t required for all women, it may be necessary for some to meet the recommended dietary amounts. Here are some suggestions for maintaining a healthy diet and enriching it to your advantage.

The Importance of Calcium

Calcium is required for a variety of tasks, including the development of healthy bones and teeth, the maintenance of bone and tooth strength as you age, the regulation of heart rhythm, and the normal functioning of the neurological system. If you don’t eat enough calcium, your body will draw calcium from your bones to maintain normal cell function, which can result in brittle bones or osteoporosis. Because women are more likely than males to develop osteoporosis, it’s critical to obtain enough calcium, as well as magnesium and vitamin D, to maintain your bone health.

The daily limit for adult women aged 19 to 50 is 1,000 mg. The recommended daily dosage for women over 50 is 1,200 mg. Milk products, leafy vegetables, certain fish, cereals, tofu, and cabbage are all good sources of calcium.

Folate (Vitamin B)

Folate or vitamin B9 is another essential that many women are deficient in. When consumed before conception and throughout the first few weeks of pregnancy, folate can dramatically lower the risk of neurological birth abnormalities. Folate can also lessen a woman’s risk of heart disease and some forms of cancer, so it’s an important nutrient for all women of reproductive age, even if they don’t plan on getting pregnant. By visiting a reputable review site with fact-based ratings, you may discover more about not only folate but a range of critical vitamins and minerals that can support your health, as well as the health of your baby, throughout pregnancy. Folate can help your body generate estrogen later in life when you reach menopause. Doctors usually advise women to take 400 mcg of folate each day, which climbs to 600 mcg during pregnancy.


Hemoglobin, which carries oxygen throughout the body, is formed with the help of iron. It’s also important to take care of your skin, hair, and nails. Women of reproductive age require more than double the amount of iron as males, due to the amount of blood lost during menstruation, and considerably more during pregnancy and lactation. Iron deficiency anemia is the most frequent deficit in women since many of us don’t receive nearly enough iron in our diets.

Food contains two forms of iron: haem and non-haem. Non-haem iron, which is found in eggs and plant foods, is absorbed less efficiently than haem iron, which is found in meat, poultry, and fish. Red meats and offal are excellent sources of iron (liver, kidney, pate), other sources include chicken, fish, or shellfish (salmon, sardines, tuna), and eggs.

Plant meals that contain non-haem iron can nevertheless provide the body with enough iron. The following are some excellent resources:

  • nuts
  • pasta and bread made from healthy grains
  • breakfast cereal legumes and iron-fortified bread (mixed beans, baked beans, lentils, chickpeas)
  • dark green leafy veggies (spinach, silverbeet, broccoli)
  • oats and tofu.


Magnesium offers several advantages. It relieves stress, supports a healthy sleep cycle, lowers blood pressure, and strengthens the immune system. Magnesium should be a part of your daily diet. Magnesium also relieves leg cramps in pregnant women and alleviates PMS symptoms.

Vitamin E

Tocopherol is another name for vitamin E, which contains tocotrienols. It is required by your body to keep cells healthy. It may also help to slow down the indications of aging. However, if you take too much of it every day, you risk bleeding. Corn oil, cod liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ are all good sources of this vitamin.

Coenzyme Q10

Coenzyme Q10 is a fat-soluble component that may be found in a range of meals, such as meat and fish. It’s a potent antioxidant and an important component in the creation of energy within cells. This vitamin also aids in the prevention of premature aging and the maintenance of a healthy heart and blood vessels. The typical daily dose is 30-100 mg. If you’re taking more than 100 mg per day, divide it into two or more meals to improve absorption. CoQ10 should be taken with meals for optimal absorption.

Vitamins are necessary for women’s health and perform a variety of functions in the body.
A woman’s risk of vitamin insufficiency is increased by many variables and circumstances, including age, pregnancy and nursing, medical problems, prescription usage, and lifestyle choices. Working with a skilled healthcare professional to verify the appropriate dose, safety, and necessity is recommended for women who are concerned they may be at risk of developing a vitamin deficiency or who want to optimize their vitamin consumption.