Empowering Woman With Daily Vitamin Health

To empower yourself, you need to be healthy and for that, you need your daily dose of vitamins. However, daily vitamins for women must be chosen with the utmost care, as it is not the same from one woman to another. Hence finding a product that has them in the right proportion for you is very important for your well-being. So, let’s take a look at what four main vitamins and what their daily dosage should be based on your age, and other factors.

 

Vitamin A

Let’s start with vitamin A. It is very important for good eyesight, skin, immune system and also for preventing cancer, and immune system. Fruits and vegetables that are orange and yellow in colour have them in good quantity. This vitamin is also present in dairy products, liver, and fish. The daily dosage for women:

 

Between the age of

  •         9 to 13: 600 mcg
  •          14 and above: 700 mcg

 

Pregnant women: 750-770 mcg

Breastfeeding women: 1,200 to 1,300 mcg

 

Vitamin B7 or Biotin

Biotin or Vitamin B7 helps in metabolizing amino acids and carbohydrates, along with helping your body to produce energy. Thankfully, a lot of foods have them in ample amounts like eggs, milk, almonds, seeds, etc. Here is a list of the Vitamin B7 requirements according to age and other factors:

 

Between the ages of

  •          9-13: 20 mcg
  •          14-18: 25 mcg
  •         19 and above: 30 mcg

 

Pregnant women: 30 mcg

Lactating women: 35 mcg

 

Vitamin B6 and B12

Like B7, B6 and B12 also help in converting food into your body’s energy while improving the health of your hair, skin, and nails; along with maintaining the nervous system, muscle tone, sharp mind, and metabolism. Your daily vitamins for women should have:

 

For women

  •          9-13: 1 mcg of B6 and 1.8 mcg of B12
  •         14-18: 1.2 mcg of B6 and 2.4 mcg of B12
  •         19-50: 1.3 mcg of B6 and 2.4 mcg of B12
  •          51 and above: 1.5 mcg of B6 and 2.4 mcg of B12

 

Pregnant women: 1.9 mcg of B6 and 2.6 mcg of B12

Lactating women: 2 mcg of B6 and 2.8 mcg of B12

 

Vitamin C

Everyone knows how important Vitamin C is as an antioxidant in our body to block damage caused by free radicals. It is also necessary for the healthy growth of our body as it repairs bones, teeth, and tissues. It also boosts the immune system. Everyone knows how citrus fruits a good dosage of Vitamin C have, but it is also present in vegetables like broccoli and red pepper. Another thing that is very important regarding Vitamin C is that, unlike other vitamins, it can’t be stored in our bodies. So, you need to supply it in the right amount every day to stay healthy. The dosages are:

 

For women between the ages of:

  •         9-13: 45 mcg
  •          14-18: 65 mcg
  •          19 and beyond: 75

 

Pregnant women: 85 mcg

Lactating women: 115-120 mcg

 

Vitamin D

We all know that we get Vitamin D from sunlight which promotes cell growth, and immune function as well as maintains neuromuscular health. Your bone health is very much dependent on this vitamin. The foods that contain this vitamin are fatty fish, fish liver oil, and in small amounts, cheese, egg yolk and beef liver. The daily dosage of it should be

For women between

  •          9 to 70: 15 mcg
  •          Above 70: 20

 

Pregnant and lactating mothers need 15 mcg.

 So, to empower your health and live your best life, you need to ensure you are meeting all the daily vitamins for women's dosage. You can do that through a balanced diet and vitamin supplements with the right dosage for your age and requirements.

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