What Vitamins are Vital for Women?

Of the 30 vitamins and minerals we require every day for optimum health, women need specific nutrients to meet their special needs throughout the stages of their life. For instance, typically women of child-bearing age need less calcium than women who are postmenopausal. Receiving an adequate intake of the nutrients below will help to make sure a woman's special nutritional needs are met.

Folic Acid

For women who are pregnant, or plan to have children, taking at least 400 mcg of folic acid a day can help lower the risks of birth-related defects and anemia. Research summarized by the Linus Pauling Institute indicates that folic acid supplementation can also reduce the risks of some forms of dementia, cancer and high blood pressure.

Vitamin C

Taking 250 mg of Vitamin C twice daily helps to offer immune system support and is critical to build the protein collagen. Vitamin C is especially helpful for women to help prevent gallbladder disease. Women who supplement with Vitamin C are 34 percent less likely to develop gallbladder disease, according to a study by Dr. Joel Simon in 2000.

Calcium

Women between the ages of 18 and 50 need approximately 1000 mg of calcium daily to help reduce the risk of developing osteoporosis, as well as high blood pressure and some forms of cancer. Women 51 and above require approximately 1200 mg a day.

Vitamin K

Vitamin K is a fat-soluble vitamin which is a vital nutrient necessary for blood to clot. For women over the age of 24, obtaining 90 mcg of Vitamin K daily can be beneficial in helping to prevent some forms of cancer, as well as improving bone density, according to the Framingham Heart Study 1996-2000.

Essential Fatty Acids (EFAs)

Since our body is unable to create EFAs, we must obtain them either through our diet or through supplementation. Taking two tbsp. of high lignan flaxseed oil daily can help alleviate many PMS (premenstrual syndrome) and menopausal symptoms and help avoid developing some of the cancers which are dependent on hormones, such as breast cancer and cancer of the uterus.

Vitamin E and Selenium

Vitamin E is one of the four fat-soluble vitamins, and as an antioxidant, Vitamin E is vital for optimum health. Taking 400 mg of natural Vitamin E may help to reduce the risk of developing some types of cancer, Alzheimer's disease and cardiovascular disease, according to studies summarized in Better Nutrition, April 2009.

Iron and Magnesium

Taking 15 mg of iron per day for women 19 to 50 helps to ensure they are receiving enough iron, necessary for creating red blood cells, immune system support and energy production. Taking 400 mg of magnesium daily can help keep blood pressure at healthy levels, offers immune function and aids in preventing osteoporosis, according to the National Institutes of Health. For women who are pregnant, magnesium can also help prevent and treat pre-eclampsia during pregnancy.