The female body and brain reflect perseverance, power and possibility. Women fill essential roles—as athletes, scientists, lawyers, teachers, writers, mothers, daughters, friends. To support our sustained involvement in these essential roles, we have to take care of our bodies. Consuming vitamins and minerals intentionally—providing our body with the nutrients it needs—will foster our continued involvement in these realms. Today, we will discuss five essential vitamins and minerals that support healthy female bodies.
- Calcium
- Folic Acid
- Iron
- Magnesium
- Vitamin K
These five minerals play essential roles in female health. However, the human body requires more than these alone. So, before we dive into these five essential vitamins and minerals, let us outline the importance of nutrients—and nutrient sufficiency—as a whole. Below we detail nutrient definitions and list the vitamins and minerals that sustain all humans.
What Are Vitamins & Minerals?
You have likely heard this saying: food is fuel. Commonplace, but true! Food is—literally—fuel. Primarily because food supplies our bodies with the nutrients it needs to function. We breakdown nutrients into two categories: vitamins and minerals. Humans require the following vitamins and minerals:
- Vitamins: A, C, D, E, K, and the B family
- Minerals: calcium, chloride, cobalt, copper, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium, and zinc
Do not let this list of essential nutrients overwhelm you. The average, healthy individual consumes sufficient amounts of these vitamins and minerals in well-rounded whole food diets. But, if you struggle to consume essential nutrients through your food alone, consider supplementation. Supplementation exists to close nutrient gaps.
Calcium
We often associate calcium with bone health—understandably so! They human body stores 99% of its calcium in its bones. But, in addition to sustaining bone strength and density, calcium also supports the circulatory system, nervous system, and the musculature of the musculoskeletal system.
Calcium consumption becomes increasingly important in postmenopausal women. During menopause, estrogen levels decrease in females. Bone density—generally—decreases as estrogen decreases in aging women. Adequate calcium levels support increased strength and density. Therefore, sufficiency matters.
Daily Recommended Intake: Calcium
The National Institute for Health offers the following daily recommended intakes for average, healthy adults.
- Adult Females: 1000 milligrams/day
- Post Menopausal Females: 1200 milligrams/day
You can consume this mineral through your diet or through supplementation. Use whatever means best support your individual nutrient sufficiency.
Folic Acid
This vitamin supports two major functions in the body: red blood cell formation and cell function.
Folic acid supports the creation of healthy red blood cells through its involvement in the formation of hemoglobin. The body cannot synthesize the portion of hemoglobin that contains iron—heme—without folic acid. Hemoglobin deliver oxygen to the body. Folic acid also supports cell function through its involvement in the synthesis of RNA and DNA. Cell division requires folic acid, so again, sufficiency matters.
Folic acid sufficiency becomes increasingly important in females when they reach reproductive age. When pregnancy occurs, folic acid supports the development of the neural tube and fosters healthy brains in fetuses.
Daily Recommended Intake: Folic Acid
The National Institute for Health offers the following daily recommended intakes for average, healthy adults.
- Adult Females: 400 micrograms/day
- Pregnant Females: 600 micrograms/day
You can consume this mineral through your diet or through supplementation. Use whatever means best support your individual nutrient sufficiency.
Iron
This is an essential trace mineral that supports the composition of the blood protein hemoglobin. Red blood cells utilize this protein when delivering oxygen throughout the body. The body cannot effectively oxygenate its systems without iron. So, sufficiency matters.
Iron becomes increasingly important when females begin menstruating. The blood loss that occurs during menstruation decreases the amount of iron present in the body. Menstruating women—generally—require more iron to offset this loss.
Daily Recommended Intake: Iron
The National Institute for Health offers the following daily recommended intakes for average, healthy adults.
- Menstruating Females: 18 milligrams/day
- Non-Menstruating Females: 8 milligrams/day
You can consume this mineral through your diet or through supplementation. Use whatever means best support your individual nutrient sufficiency.
Magnesium
It is a major mineral that functions as a cofactor in enzyme reactions. Magnesium supports over three hundred enzyme systems throughout the body. It functions as a regulatory cofactor in the skeletal, cardiovascular, and nervous systems.
Magnesium becomes increasingly important in females when they reach reproductive age. As the body incubates, magnesium supports it through regulated blood pressures and blood sugars. It also supports healthy body tissues in the growing female body. So, sufficiency matters.
Daily Recommended Intake: Magnesium
The National Institute for Health offers the following daily recommended intakes for average, healthy adults.
- Adult Females: 310 milligrams/day
- Pregnant Females: 350 milligrams/day
You can consume this mineral through your diet or through supplementation. Use whatever means best support your individual nutrient sufficiency.
Vitamin K
It is a fat-soluble vitamin involved in the blood coagulation cascade.
The blood coagulation cascade reflects that physiological process that supports the body in clotting blood and closing wounds. Vitamin K supports the production of the essential blood clotting protein prothrombin. It also supports bone density through its involvement in the production of the protein osteocalcin.
Vitamin K becomes increasingly important in two female populations:
- Postmenopausal Women
- Women of Reproductive Age.
Postmenopausal Women
During menopause, estrogen levels decrease in females. Bone density—generally—decreases as estrogen decreases in aging women. Adequate vitamin K levels support increased strength and density.
Women of Reproduction Age
Blood clotting requires vitamin K. Therefore, sufficient vitamin K levels support the female body as it heals the wounds created during pregnancy and childbirth.
Daily Recommended Intake: Vitamin K
The National Institute for Health offers the following daily recommended intakes for average, healthy adults.
- Adult Females: 90/day
You can consume this vitamin through your diet or through supplementation. Use whatever means best support your individual nutrient sufficiency.
Conclusion
The human body functions on vitamins and minerals. Whether you consume these through food or supplements, consume them intentionally.
If you have questions or concerns about your individual vitamin and mineral needs, please reach out to your healthcare provider!