Best Vitamins for Women

Hey y’all! So today I’m getting a little nutrition nerdy on you and decided to do a vitamin breakdown. Yes, it’s the vitamin blog post and on it are 8 vitamins you should be taking… IMO. If you’re ready to learn, keep reading!

Recently, I’ve got a few requests on Instagram for what my favorite supplements are (which is coming very soon) but I wanted to start with a breakdown and general knowledge about why these vitamins are important and how you can actually get just about everything from real foods! Shocking, I know.

Keep in mind that if you have a well-rounded diet of protein, fats, carbs and included are rainbow veggies, you’re probably not deficient of any of these! There’s also no particular order they’re in or one I would suggest over the other because, well, everyone is different and need different things!

Lastly, before we get into the details, no vitamin is created equal. Meaning check your labels and do your research. I’ll link my favorite brands below for reference! I’m a huge fan of Garden of Life products because they are Non-GMO verified and formulated with quality ingredients.

8 Vitamins You Should be Taking:

  1.  Iron

    • What it Does: Carries Oxygen to the blood, aids production of red blood cells, supports immune function
    • Food Sources: Lean Red Meat, Chicken, Fish, Beans, Whole Grains, Dark Leafy Greens
    • Helpers: Vitamin C (aids in absorption)
  2. Calcium Citrate

    • What it Does: Osteoblasts are cells that essential create new bone (when they’re damaged and for regeneration), calcium aids in their function as it helps make and keep bones/teeth strong. Helps secrete certain hormones.
    • Food Sources: Diary, Dark leafy greens (broccoli & kale)
    • Helpers: Vitamin D
  3. Magnesium Citrate

    • What it Does: Maintains normal muscle & nerve function, aids in muscle recovery, supports a healthy immune system. This form of Magnesium is also most readily absorbed
    • Food Sources: Pumpkin Seeds, Sunflower Seeds, Tuna Fish, Dark Leafy Greens, Bananas, 100% pure Cocoa Powder
    • Helpers: Vitamin D
  4. Vitamin D

    • What it Does: Reduces inflammation, aids absorption of calcium & magnesium
    • Food Sources: Fish liver oils (found in tuna and salmon skin), egg yolks, fortified orange juice
  5. Zinc

    • What it Does: Proper immune function and digestive systems, helps increase healing rate for acne and wounds.
    • Food Sources: Oysters, Beef, Spinach, Pumpkin Seeds, Mushrooms
    • Helpers: Copper
  6. Folate

    • What it does: Helps produce & maintain new cells (like red blood cells), needed for proper brain function
    • Food Sources: Leafy Green Veggies, Fruits, Beans
    • Helpers: Vitamin B12
  7. Biotin

    • What it does: Aids formation of fatty acids & blood sugar which are then used to produce energy, helps to metabolize amino acids (protein) and carbohydrates.
    • Food Sources: Cauliflower, Liver, Avocado, Raspberries
  8. Probiotics

    • What it Does: Aids in digestion, overpowers the bad bacteria in your gut and in turn can reduce diarrhea and IBS
    • Food Sources: Kefir & Yogurt but if you’re like me and don’t do diary, I take a once a day probiotic by Garden of Life that I’ll link here!

Questions, Comments, Feedback? Give it to me! Plus, I want to know if you take any of these vitamins already and any others that are part of your routine!