Women may benefit from increased intake of certain nutrients at specific stages of their lives. This article highlights some of the vitamins and minerals that a woman needs at different stages of life.

Even though everyone needs vitamins for good health, women need them the most. Vitamins not only help fight infections, help wounds heal faster and make your bones stronger but they also regulate hormones and help promote bone and joint health.

In the mid-20s, a lot of changes start happening in women’s lives where they balance their work and personal life. However, many people forget to take care of their health through good nutrition and exercise, which leads to deficiencies in various minerals. Doctors say vitamins play an important role in maintaining energy levels, boosting immunity and keeping skin, hair and bones healthy.

And so, as a woman over 25, these are important vitamins you shouldn’t skip:

vitamin D

Vitamin D is a fat-soluble vitamin that has various important functions and helps regulate the absorption of calcium and phosphorus, which helps regulate your immunity. While getting enough vitamin D is important for immunity, it’s also essential for maintaining bones and joints.

According to studies, women face greater mortality and morbidity from osteoporosis and fractures, which vitamin D can reduce. Include foods like fortified milk, eggs and fatty fish like salmon in your daily diet.

vitamin b12

Also known as cobalamin, vitamin B12 is highly beneficial for women, helping to form red blood cells that carry oxygen throughout the body. Vitamin B12 deficiency causes megaloblastic anemia – where red blood cells are irregular in shape and have difficulty moving from the bone marrow into the bloodstream.

Including B12 improves your fertility and prevents complications during pregnancy.

vitamin C

Vitamin C is one of the most important vitamins for women and since your body cannot produce it, you must consume foods like citrus fruits, kiwi, capsicum and sesame seeds to supplement it.

Women should take at least 75 mg daily to regulate blood pressure and cholesterol levelsWhich reduces the risk of heart disease, which is more likely to occur in women as age increases.

Adequate vitamin C levels also help reduce iron deficiencyWhich can otherwise lead to anemia due to a lack of red blood cells, which carry oxygen throughout your body.

Vitamin E

Vitamin E is essential for glowing skin and has antioxidant properties, which help prevent damage caused by the sun’s ultraviolet rays and pollution. It also helps in keeping your immune system strong. You can find vitamin E in nuts, seeds, spinach and sunflower oil.

According to studies, vitamin E also reduces the risk of dysmenorrhea, a condition characterized by severe and frequent menstrual pain such as cramps and pelvic pain.

vitamin k

Vitamin K helps heal injuries by helping blood clot and strengthening bones. According to experts, in women, vitamin K reduces morning sickness and protects cognitive functions, including thinking, memory, learning and organizing skills.

And so, you can increase your intake of this important vitamin by eating green and leafy vegetables, fruits like avocado and plums, fish, liver, meat and eggs.

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