The Vitamins You Need
We Tailor the Essential Vitamins for You
You’re probably wondering why it’s necessary to dig deeper into the specific vitamins your body needs when you’re already taking a multivitamin. While a quality multivitamin, such as One-A-Day Women’s, can provide a good foundation by adhering closely to updated Dietary Reference Intakes (DRIs), even the best formulations can’t cover everything. That’s where we come in, as specialists dedicated to optimizing your health through personalized vitamin and supplement guidance.
Vitamins and Women’s Health
The 10 Vitamins You Need
Here’s a curated list of the top 10 essential vitamins women need, along with recommended daily intakes. Use this to evaluate and fine-tune your current supplement routine to ensure you’re getting everything your body needs.
1. Vitamin a
The recommended daily intake is 5,000 IU, though most multivitamins cut that amount in half, as women with relatively balanced diets typically don’t require the full dose.
2. Vitamin B
B6: 2 mg
B12: 6 mg
Riboflavin: 1.7 mg
Thiamin: 1.5 mg
Niacin: 20 mg
While B vitamins are abundant in fortified foods, like cereals, it’s important to monitor your intake to ensure you’re meeting your body’s needs
3. vitamin c
Though the recommended daily value is 60 mg, new research suggests that this amount may be insufficient. A glass of orange juice alone provides 120 mg, more than enough to meet daily requirements.
4. vitamin d
800 IU is crucial as Vitamin D helps your body absorb calcium. Since it’s found in limited foods, supplementation is often necessary.
5. vitamin E
Current recommendations sit at 30 IU, though research is ongoing to explore its role in protecting against cardiovascular disease and cancer.
6. Vitamin k
100 mcg is recommended to support bone health in conjunction with Vitamin D and calcium. However, if you’re on blood-thinning medication, consult your doctor before taking Vitamin K, as it may interfere with these treatments.
7. Folic acid
400 mcg is essential, especially for women of childbearing age, to help prevent birth defects.
8. Calcium
1,000 mg is vital for building and maintaining strong bones. Ensure you’re meeting this requirement, especially as you age.
9. iron
18 mg is recommended for Black women, who often have lower iron levels. Be cautious with additional iron intake, as excess can lead to toxic levels of 45 mg, causing long-term health issues like heart disease.
10. Magnesium
400 mg is critical for heart health, diabetes prevention, and reducing the risk of colon cancer—nutrients many Black women don’t get enough of.
