Nutrition

5 Vitamins For Women By Vic Spence

It’s a topic everybody asks me about. Do I need supplements? Which ones should I take? Can I take too many? Are there special vitamins for women?

As a woman, there are certain supplements that we need more than men do. S, yes there are vitamins for women. Our bodies aren’t the same, so neither are our nutritional needs. There are also certain changes that a woman’s body goes through, such as pregnancy, menstruation, and the menopause, which demand different nutrients in different amounts.

Now, ideally, we would get all of these nutrients from our food, but that’s not always possible. So, it’s a good idea to get some help from a few key supplements.

Vitamins For Women

Here are my top 5 vitamins for women and why they’re important!

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    Magnesium

    Magnesium is the fourth most abundant mineral in the body and plays over 300 biochemical reactions. Many people are deficient even if they’re following a healthy diet- especially women.  Magnesium is one of the most tested supplements and I take it to regulate mood, normalize sleep patterns, reduce inflammation in our joints and muscles, and reduce PMS symptoms. (1) I take 2 capsules 30 minutes before bed and often bathe in Epson salts (especially if my training has been intense).

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    Omega 3 6 9

    When you were a child, you probably experienced your mum forcing a fish oil tablet down you which hours later resulted in fishy burps (sorry TMI). Although you thought your mum was getting back at you for your messy room, she actually had a point. Omegas play a huge role in your overall heart health, Lubrication of the joints, and act as an anti-inflammatory. If you’re somebody who participates in high impact sport or exercise, having a good amount of omega in your diet is essential. I always try to get 2 portions of fatty fish in my diet every week, and I take 1 capsule of Omega 3 6 9 each morning with my breakfast.

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    Vitamin D3

    Although we have been struck with this glorious weather over the past couple of months, us Brits are usually restricted from getting enough Sun. The sun is our main source of Vitamin D so, during the winter months especially, most of us are deficient in it. Vitamin D plays a huge role in our immune system (ever wondered why every man and his dog catches a cold during the winter?). (2)  So when I can’t be guaranteed at least 30 minutes in the sun, I always supplement with Vitamin D.

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    A Protbiotic

    Our gut plays a huge part in our body as a whole. It is full to the brim with both good and bad bacteria, which is fine, but then the bad is outweighing the good we can be susceptible to illness and disease. Taking a supplement with healthy biotic cultures can balance the immune system, enhance nutrient absorption, improve your mood (Your ‘gut’ feeling is more than just an old saying), and reduce fatigue. At the moment I am taking ‘Go with your gut’, and I take one each morning.

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    Nutri-Greens

    There has been a lot in the media lately about the lack of fibre in the average person’s diet. Fibre is important for digestive health and regular bowel movements. I personally love my fibrous foods, but when I’m travelling and buying food on the go, I don’t have half as much as I would on a regular day. On days where I am on the go, I take a green supplement in the morning. If you’re not that into your veggies, I recommend you taking a green supplement too!

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Victoria Niamh Spence

Victoria Niamh Spence

Writer and expert


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