Women’s Health – The 5 Essential Must-Have Nutrients

Women’s Health – The 5 Essential Must-Have Nutrients

Nutritional needs are different for everyone. While the basic nutrients, vitamins, and minerals tend to benefit everyone the same way, the required amounts of each nutrient differ for both men and women.

A woman’s body undergoes several different changes during their lifetime. This is a major reason why women need certain nutrients more than men for the healthy functioning of their bodies. These nutrients include:


Calcium is an essential mineral that keeps the teeth and bones strong and healthy. When women reach the age of 35, their bones start losing calcium that results in weaker bones as they age. Calcium also helps reduce and relieve symptoms of PMS and helps women stay slim. Calcium deficiency in women often leads to brittle nails and muscle cramps that tend to heighten during menstruation. Good natural sources of calcium include cheese, milk, black beans, almonds, kale, and spinach.

Vitamin D

Vitamin D and calcium go hand in hand. You need vitamin D to absorb calcium into your bones and body. Vitamin D also helps regulate better breast health. Women with a vitamin D deficiency are prone to back and neck pain in addition to falling into depression and experiencing extensive hair fall. Our bodies make vitamin D when exposed to the sun, which is ideally the best source of this essential nutrient. Other vitamin D sources consist of oily fish, fortified milk and cereals, and mushrooms.

Folic Acid

Although folic acid is beneficial for women of all ages, those in their child-bearing age should especially focus on taking the right amounts of folic acid every day. This vitamin is imperative for healthy pregnancy. A folic acid deficiency can lead to defects in the neural tube that may cause cerebral palsy. Folic acid is abundant in avocados, leafy greens, and liver.


Iron is required for proper growth and development of the female body. Lack of iron can cause insomnia, lack of concentration, and fatigue. Iron travels through the body storing and carrying oxygen via the bloodstream. When blood is lost during menstruation, women tend to lose substantial amounts of iron which should be adequately replenished through better diet and supplements. Sources of iron include beans, broccoli, red meat, liver, and kidney.


Magnesium is a core ingredient of more than 300 chemical reactions that take place in our bodies. Magnesium is required to absorb calcium and detoxify the body for a stronger immune system. Lack of magnesium often leads to anxiety and depression in women. Other health issues include low blood pressure, sleep disorders, and weaker muscles. Magnesium can be found in halibut, spinach, and almonds.
In most cases, a well-balanced diet can ensure you get most of these essential nutrients. However, it seldom happens that we take proper nutritional diets that fulfil our body’s requirements. This is where supplements play a crucial role. Even if your food intake is not providing you with the complete set of essential nutrients, dietary supplements can fill the gap and help you live a healthier life.

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