There are so many vitamins and supplements available that it can be difficult to know which ones you need, especially since every body has different needs. While it’s best to get the nutrients you need from your diet, that isn’t always possible. That’s when supplements may be necessary. Here are some of the vitamins that are very important for women’s health that you may want to pay attention to.

1. Calcium

One of the most essential nutrients for women’s health is calcium. Calcium is a mineral that supports healthy bones. The female body typically has lower bone density than males, regardless of diet. That’s why women are at a higher risk of developing osteoporosis as they age. The hormonal shifts that occur during menopause directly affect bone density and can make older women more susceptible to weak bones. Calcium builds up bones and also plays a role in regulating heart and muscle function as well as blood clotting and normal cell function. You can find calcium in foods such as milk, yogurt, cheese, dark green leafy vegetables, and fortified foods like orange juice, nut milks, and cereals. If you aren’t getting enough calcium from your diet, you may benefit from a calcium supplement.

2. B Vitamins

B vitamins are very important for women’s health. There are eight B vitamins, but the most commonly discussed are vitamins B6, B12, and B9 (also known as folate or folic acid). B vitamins play several essential roles in the body, such as promoting cell growth, supporting metabolic rate, boosting immune and nervous system function, and regulating mood and stress. Many women do not have high enough levels of these vitamins. This can be caused by diet or stress. A deficiency of these vitamins can cause anemia, depression, fatigue, eczema, hair loss, muscle cramping, loss of appetite, moodiness, and numbness in limbs. If you need more B vitamins in your diet, try eating eggs, dairy products, tuna, whole grains, turkey, legumes, and dark leafy greens. If you still aren’t getting enough B vitamins, you may need to take a B-complex supplement.

3. Vitamin D

Vitamin D is a fat-soluble vitamin that our bodies make when exposed to sunlight, and it can also be consumed in fortified foods such as milk. This vitamin is essential for women’s health because it helps the body absorb calcium, which many women struggle with having enough of. Vitamin D is also necessary for the immune system to function properly. There may even be a link between vitamin D and mental health, as studies suggest there could be a relationship between vitamin D deficiency and depression. Many women benefit from taking vitamin D supplements, especially those who do not get much direct sun exposure or consume foods fortified with vitamin D. Those who are pregnant or breastfeeding are at a higher risk of a vitamin D deficiency.

4. Iron

Many women struggle with low iron. Iron is lost during monthly menstruation, and pregnant women require more iron to supply blood to their babies. This mineral plays a vital role in women’s health, as it is key in producing healthy blood cells and making certain hormones and connective tissue in the body. It can be difficult to get enough iron from diet alone, especially for individuals who follow vegetarian or vegan diets. Iron is primarily found in lean red meats, liver, poultry, and seafood, as well as fortified cereals and breads, beans, spinach, tofu, and dark chocolate. If you can’t absorb enough iron from food alone, you may benefit from taking an iron supplement.

5. Magnesium

It’s estimated that nearly half of Americans are deficient in magnesium. This powerful mineral is involved in regulating biochemical reactions in the body and plays a role in everything from muscle and nerve function to blood pressure regulation to blood glucose control. Each organ requires magnesium to function. The body also can’t metabolize vitamin D without magnesium, which means it is also necessary for calcium absorption. This makes it especially important for women’s health. There are a lot of foods that contain magnesium, including leafy greens like spinach, avocados, nuts, seeds, whole grains, fatty fish, tofu, and more. However, many people do not get enough magnesium from diet alone, so you may benefit from a magnesium supplement.

More About Women’s Health

These are just a few of the vitamins that are essential for women’s health. Aside from vitamins and nutrients, another important factor in women’s health is hormone levels. Find out more about women’s hormones and hormone imbalances so you can have a more complete understanding of your health as a woman.