Top Five Vitamins and Minerals for Women in 2023

Oct 18, 2023

Navigating the intricate web of human nutrition, we've observed that certain vitamins and minerals bear substantial importance for specific genders. Women, with their unique physiological processes such as menstruation, pregnancy, and menopause, have specific nutritional needs. Let's delve into the crucial vitamins and minerals for women in 2023 based on contemporary scientific literature. Iron

1. Iron

Given that menstrual bleeding is the most common cause of iron-deficiency anaemia in women of reproductive age, iron becomes a non-negotiable element in a woman's diet. Its critical role in oxygen transport via haemoglobin highlights the need for an adequate intake, especially for those with heavy menstrual cycles (Percy et al., 2017)¹. Calcium and Vitamin D

2. Calcium and Vitamin D

Bone health is paramount, especially with the onset of menopause and the associated decline in bone mineral density. Both calcium and vitamin D play crucial roles in maintaining bone strength. While calcium aids in bone structure, vitamin D facilitates its absorption (Weaver et al., 2016)².

3. Folate (Vitamin B9)

Folate becomes especially significant for women of reproductive age due to its role in preventing neural tube defects during early pregnancy. Beyond this, it aids in DNA synthesis and repair, emphasising the importance of an adequate intake (Greenberg et al., 2011)³. Omega 3

4. Omega-3 Fatty Acids

For women, Omega-3 fatty acids, especially DHA, are crucial during pregnancy as they play a role in the development of the foetus's brain and eyes (Kawabata et al., 2015)⁴. Magnesium

5. Magnesium

Beyond its over 300 enzymatic reactions in the body, magnesium has been found to help alleviate PMS symptoms in women, such as mood swings, irritability, and tension (Quaranta et al., 2007)⁵.

Conclusion

The dynamic nature of women's nutritional requirements, influenced by various life stages and physiological processes, makes it essential to remain informed. As we progress into 2023, the aforementioned vitamins and minerals remain paramount in championing women's health. Always consult with a healthcare professional for individualized recommendations.

References

Percy, L., Mansour, D., & Fraser, I. (2017). Iron deficiency and iron deficiency anaemia in women. Best Practice & Research Clinical Obstetrics & Gynaecology, 40, 55-67.
Weaver, C. M., Alexander, D. D., Boushey, C. J., Dawson-Hughes, B., Lappe, J. M., LeBoff, M. S., ... & Wang, D. D. (2016). Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), 367-376.
Greenberg, J. A., Bell, S. J., & Guan, Y. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in Obstetrics & Gynecology, 4(2), 52.
Kawabata, T., Hirota, S., Hirayama, T., Adachi, N., Hagiwara, C., Iwama, N., ... & Kiso, Y. (2015). Age-related changes of dietary intake and blood eicosapentaenoic acid, docosahexaenoic acid, and arachidonic acid levels in Japanese men and women. Prostaglandins, Leukotrienes and Essential Fatty Acids, 86(4-5), 13-18.
Quaranta, S., Buscaglia, M. A., Meroni, M. G., Colombo, E., & Cella, S. (2007). Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag®) for the treatment of premenstrual syndrome. Clinical Drug Investigation, 27(1), 51-58.