8 Essential Nutrients Women Need in Their Diet

In modern life, one thing is clear: we could all use more nutritional support.


Did you know that 80% of Americans aren’t eating the daily recommended amount of vegetables?! That means we’re not getting enough essential vitamins from our food. 😳


Yes, you should try to meet the recommended daily intake of all vitamins through a well-rounded, whole-foods based diet, but supplements can be beneficial to help fill in nutritional gaps. 💊



To eliminate some of the guesswork, here’s a handy list of some of the 8 essential nutrients women should be getting every day!


*Please note that the recommended doses can vary based on age and life stage (i.e. if you are pregnant or breastfeeding). As always, please consult with your healthcare provider. 🥰


1️⃣Omega-3s (1.1g/day)

In general, omega-3 helps to reduce risks of heart diseases and cancer. It assists in proper brain operation and behavioral functions, helps reduce high pressure, and calms inflammation.


How to get it in your diet ➡️

Omega-3s can be found in fish - particularly fatty fish like salmon, tuna, sardines, and mackerel - and certain seeds and nut oils (flax, chia, walnut to name a few). Fish oil capsules are also a great option! 🐟


Recommended supplement ➡️

New Chapter Wholemega Wild Alaskan Salmon Oil supplement (Get it here)



2️⃣Probiotics (no recommended dose)

Probiotics are “good” bacteria touted to help maintain digestive health and boost the immune system. They can also ward off vaginal yeast infections, urogenital infections, and bacterial vaginosis by keeping the vaginal microbiome in balance.


How to get it in your diet ➡️

Probiotics can be found in many fermented foods such as yogurt, kombucha, kefir, miso, sauerkraut, pickles, and fermented cheese 🧀.


Recommended supplement ➡️

Garden of Life Dr. Formulated Probiotics Mood+ (Get it here)



3️⃣Multivitamin (no recommended dose)

Multivitamins come in various forms (tablets, capsules, liquids, powders) and are packaged as a specific combination of nutrients (B-complex, calcium with vitamin D) or as a comprehensive multivitamin. Think of them like an insurance policy, a daily guarantee to ensure your body gets the vitamins and minerals it needs. Some reasons for taking a multivitamin are promoting healthy aging, heart health, reduced cancer risk, boosted immunity, eye health, and helping you feel better overall. 🥰


How to get it in your diet ➡️

Of course, multivitamins are generally thought to be in supplementation form, but eggs are commonly referred to as “nature’s superfood” - as they contain a healthy serving of a very broad range of nutrients. Be sure to always choose pasture-raised eggs though for max nutritional value. 🥚


Recommended supplement ➡️

New Chapter Women’s Fermented Multivitamin (Get it here)



4️⃣Calcium (1,000mg/day)

Calcium makes and keeps your bones and teeth strong, and helps muscles function. 💪 Did you know that calcium is one of the best minerals for women?! Reason being, your body needs it for optimum bone health (women start losing bone density in their twenties 😕).


How to get it in your diet ➡️

It can be found in dairy products such as milk, cheese, and yogurt, in addition to dark-leafy vegetables such as broccoli and kale 🥦.


Recommended supplement ➡️

NOTE: If you take a calcium supplement, it is important to look for a plant-based one or else it could come from rock! 😳No, thank you!

Garden of Life mykind Organics Plant Calcium Supplement (Get it here)



5️⃣Vitamin D (15mg/day)

Also known as the “sunshine vitamin,” vitamin D is an important factor in prevention and treatment of some forms of cancer, osteoporosis, rheumatoid arthritis, multiple sclerosis, hypertension, cardiovascular disease, obesity, psoriasis, and psychiatric diseases. ☀️ It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone.


How to get it in your diet ➡️

It can be found in the flesh of fatty fish, such as salmon and tuna, fish liver oils, and in small amounts in beef liver, cheese, and egg yolks. 😎Additionally, try getting some sunshine (without sunscreen!) for 15 minutes a day.


Recommended supplement ➡️

Vegan Liquid Vitamin D3 by MaryRuth's (Get it here)




6️⃣Zinc (8mg/day)

Zinc is needed for DNA synthesis, immune function, metabolism and growth. It may reduce inflammation and your risk of some age-related diseases, as well. It is known to defend against toxins and foreign substances by preventing inflammation in the body, and develops T-cells, which are part of the immune system and help fight off viruses. It also helps with blood clotting, taste perception and keeps your blood sugar stable!


How to get it in your diet ➡️

Zinc can be found in legumes, oysters, nuts, and seeds. 🌱


Recommended supplement ➡️

Be careful not to overdose and see negative effects since you need so little zinc! Be sure to talk to your doctor before trying a supplement.

New Chapter Fermented Zinc Complex (Get it here)



7️⃣B-vitamins (1.3 mg/day of B6, 2.6mg/day of B12)

In women, B vitamins are great for mood regulation. They are also especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects. For expectant mothers, B vitamins also boost energy levels, ease nausea, and lower the risk of developing preeclampsia.


How to get it in your diet ➡️

It can be found in fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, and some enriched cereals. 🍖


Recommended supplement ➡️

Garden of Life mykind Organics Vitamin B (Get it here)



8️⃣Magnesium (320mg/day)

Magnesium plays many crucial roles in the body such as it maintains normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure 📈. On top of that? Magnesium is a great stress-reliever as it activities your parasympathetic nervous system, regulating transmitters that influence your mood in the brain. How COOL is that?!


How to get it in your diet ➡️

It can be found in green vegetables like okra, some beans, nuts, seeds, and unrefined whole grains. 🌾


Recommended supplement ➡️

Truvani Natural Dead Sea Magnesium (Get it here)


Again, ideally, you should get these vitamins through whole food sources. But if that’s not possible, speak with your healthcare provider about incorporating these recommended supplements into your diet!



All of the products recommended here are hand-curated by us, and we use and love them! Please note that we may, however, earn fees from qualifying purchases as part of the Amazon Associates program.



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