Vitamins for Women: Why You Have Specific Needs

Is it true that women need supplements to take care of their bodies and stay in shape? Women are naturally exposed to many physical changes during different life stages. It is therefore not easy to obtain all the necessary nutrients consistently from your diet. Vitamins for women can certainly be useful. 

Very specific needs 

A woman experiences significant physical changes throughout her life: puberty, pregnancy, perimenopause, menopause. For women, it is therefore extra important to listen to their body's needs, to take care of their bone health, and to cope with menstrual irregularities and hormonal fluctuations.  

The right vitamins and minerals at the right time can help alleviate complaints and improve your well-being. Targeted supplements can boost your energy levels and immune system, especially during periods of increased physical or mental stress. For example, Vitamin D, B12 and selenium can contribute to the normal functioning of your immune system. 1  

Why do women need different vitamins than men? 

Women naturally have a need for certain vitamins and minerals that differs from that of men. This has everything to do with their hormonal cycle and the physical impact of major life stages such as puberty, menstruation, pregnancies, perimenopause and menopause. The major hormonal fluctuations that women experience during these times inevitably impact their health and well-being. Often, you don't feel well when your hormone levels are out of balance.  

During puberty 

During puberty, a woman's body is still developing. Vitamin D and calcium are especially important during these years.  

During menstruation and pregnancy 

Women have a greater need for iron because they can more quickly develop a deficiency due to blood loss during menstruation or due to the growth of the unborn child. Iron supplements are often recommended to prevent fatigue and maintain energy levels. 

During pregnancy and breastfeeding 

During pregnancy and breastfeeding, and even before conception, folic acid (vitamin B9) is also crucial because it contributes to the healthy development of the baby and reduces the risk of birth defects. Pregnant women also need to consume sufficient amounts of essential fatty acids (omega 3 such as DHA from fish oil), as well as vitamins B, D, vitamin C and vitamin K. 

After pregnancy 

After pregnancy, your body needs time to recover anyway – which is not always easy if you have to get up at night for your baby. Vitamin D and essential fatty acids are indispensable during this phase. In addition, you certainly need B vitamins (B5, B6, B8 or biotin), as well as vitamin C and zinc for the health of your hair.² Vitamin B6 plays an important role in regulating hormonal fluctuations. It can help alleviate symptoms such as mood swings and fatigue (also during menstruation).4  

During perimenopause 

During perimenopause, your hormone balance becomes disrupted. Your estrogen- and progesterone levels drop, and your metabolism (energy metabolism) starts to slow down. During this period, you should pay extra attention to the intake of vitamin D, calcium, and sometimes iron, if you suffer from heavy and irregular menstruation.

After menopause

After menopause, bone density in women continues to decrease. Therefore, you have an increased need for vitamin D and calcium to keep your bones strong and prevent osteoporosis in the long run. You also generally need a bit more vitamin B12 now, as you absorb it less effectively as you age. Also, pay attention to sufficient vitamin C (important for collagen production and thus for beautiful skin 5), vitamin E as an antioxidant 6, vitamin K for your bones 7, and magnesium for your emotional balance 8.

Essential Nutrients for Women

How much of these important nutrients do you need on average per day? A good starting point is the NRV values. These are reference values established by the European Commission, previously known as the Recommended Daily Allowance (RDA).

Vitamin D

Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and is therefore essential for healthy bones and teeth.9 Women have an increased need for vitamin D during pregnancy, breastfeeding, perimenopause, and menopause to maintain bone density. You can find vitamin D mainly in fatty fish (such as salmon and mackerel), eggs, and fortified products like margarine and milk. However, sunlight is the main source. The European reference value for vitamin D is 5 μg per day, but EFSA, the European Food Safety Authority, recommends an intake of 15 μg vitamin D per day.

NRV (European reference value): 5 μg per day / EFSA15 μg

Iron

Iron is a mineral important for oxygen transport in your blood and for your energy levels. Women often need more iron due to menstruation and pregnancy, to prevent fatigue and anemia. Good sources of iron include red meat, chicken, fish, whole-grain bread, beans, lentils, and green leafy vegetables. Combine iron-rich foods with vitamin C for better absorption of iron from plant-based foods (non-heme iron).

NRV: 14 mg/day

Magnesium

Magnesium is essential for energy production10, muscle and nerve function11 and for your emotional balance. 8 During stressful periods, during pregnancy or during menopause, the need for magnesium can increase. You can get magnesium from nuts (almonds, cashews), whole grains, spinach, bananas, and dark chocolate. A good magnesium level also helps prevent cramps and fatigue.

NRV: 375 mg/day

Vitamin B6

Vitamin B6 helps produce hormones, supports immunity, and contributes to a healthy nervous system. This vitamin is especially important during hormonal fluctuations, pregnancy, and menstruation. Good sources include chicken, fish, potatoes, bananas, whole grains, and legumes. Vitamin B6 can alleviate mood swings and fatigue. Balance Me from Insentials contains 100% of the European guideline for vitamin B6.

NRV: 1.4 mg/day

Folic acid (vitamin B9)

Folic acid is of great importance for cell growth and DNA synthesis, especially for women trying to conceive, during pregnancy and breastfeeding. It reduces the risk of birth defects.12 You can find folic acid in green leafy vegetables, citrus fruits, whole grains, legumes, and eggs. A supplement is often recommended if you are pregnant or trying to conceive. A folic acid supplement may also be advisable for women taking contraception, as studies show that hormonal contraception can lead to folic acid deficiencies. (Bielenberg J. (1991), Folic acid and vitamin deficiency caused by oral contraceptives). The same applies to regular or excessive alcohol consumption. (Zhang et al., 2022).  

NRV: 200 µg /day - 400 µg/day before conception 

Vitamin C 

Vitamin C is an antioxidant that supports your immune system, stimulates collagen production, and aids in the absorption of non-heme iron (from plant-based foods). Vitamin C is mainly found in citrus fruits such as oranges and lemons), in kiwis, strawberries, bell peppers, and broccoli. It helps maintain your immunity and contributes to healthy skin. The Smart Collagen Shots from Insentials contain 80 mg of vitamin C, which is the European guideline for daily vitamin C intake. 

NRV: 80 mg/day 

Omega 3 (DHA/EPA) 

Omega-3 fatty acids like DHA support the development of brain function13 and eyesight14 of the baby during pregnancy and breastfeeding. Omega-3 fatty acid intake is also good for blood pressure15 and contributes to maintaining normal blood fat levels.16  

There is no official nutrient reference value, but an intake of at least 250 mg EPA+DHA per day is recommended. The best food sources are fatty fish (salmon, mackerel, herring), flaxseed, walnuts, and chia seeds. Especially if you eat little fish, fish oil supplements can be beneficial. The inner capsule of the Smart Vitamins for Her floats in omega-3. This immediately provides 420 mg, of which 293 mg is DHA.  

Are supplements for women really necessary? 

Due to the fluctuating nutritional needs of women, and also because we absorb certain nutrients less easily as we get older, it is sometimes wise to supplement your nutrient supply with supplements.  

Even if you eat a healthy and varied diet, this may be necessary. This is also due to the reduced nutritional value of our food. Scientific studies show that the amount of essential nutrients, such as vitamins and minerals, in fruits and vegetables has significantly decreased. Researchers point to nutrient depletion in the soil, environmental pollution, and modern agricultural practices where the focus on production comes at the expense of nutritional quality. (Mayer & Rayns, 2022) 

Which supplements for women?  

Which supplements are useful per age, of course, also depends on your life choices (such as pregnancy) and your lifestyle. The Insentials supplements are also valuable at every stage of life – you take them according to your needs. The products below are therefore examples of how you can use them. 

How to choose the right supplement? 

When choosing supplements for women, it is important to pay attention to several characteristics and also to how you combine ingredients. Choose supplements with ingredients that have high bioavailability. This means that your body can absorb the active substances well. A high dose is therefore not a guarantee, but of course, you also take into account the percentage of the NRV values in a supplement. NRV values or Nutrient Reference Values indicate the recommended daily allowance per nutrient.  

Also pay attention to combinations: some vitamins and minerals reinforce each other, such as vitamin C and iron, while others counteract each other. For example, calcium can reduce iron absorption. Also avoid overdosing certain nutrients, such as vitamin A during pregnancy, as this can be harmful.  

Natural ingredients 

Natural ingredients can offer valuable and safe support. For example, maca (also known as 'Peruvian ginseng', a tuber from the Andes) can support mental resilience and emotional balance, and contribute to energy and fertility.17 It can also help maintain strong bones during menopause.18  

Always choose quality supplements, preferably tailored to your personal needs and life stage. Smart Vitamins for Her is a good choice at every life stage. Unlike many other multivitamins, they contain only the nutrients you really need, in high doses. If you have any doubts, you can contact Insentials for a personal consultation and tailored guidance. This way, you can be sure you're taking the right supplement for your situation. 

Why is bioavailability important? 

Bioavailability refers to how well and quickly a nutrient is absorbed and utilized by the body, and this varies greatly depending on the form. For example, magnesium in organic compounds such as magnesium glycerophosphate is generally better absorbed than magnesium oxide, which is relatively less soluble and often remains unused.  

With collagen, besides the form, the dosage and administration method also play a role. For example, the Insentials Smart Collagen Shots contain a very high dose of 10g liquid hydrolyzed collagen per shot. The extra fine collagen peptides in individual doses are highly absorbable. 

1 Vitamin D contributes to the normal function of the immune system 

1  Vitamin B12 contributes to the normal function of the immune system 

1 Selenium contributes to the normal function of the immune system 

² Zinc contributes to the maintenance of normal hair 

3 Vitamin B6 contributes to the regulation of hormonal activity 

4 Vitamin B6 contributes to the reduction of tiredness and fatigue 

5 Vitamin C contributes to normal collagen formation for the normal function of the skin 

6 Vitamin E contributes to the protection of cells from oxidative stress 

7 Vitamin K contributes to the maintenance of normal bones 

8 Magnesium contributes to normal psychological function 

9 Vitamin D contributes to the maintenance of normal teeth 

10 Magnesium contributes to normal energy-yielding metabolism 

11 Magnesium contributes to normal muscle function 

12 Folic acid supplementation increases maternal folate status. Low maternal folate status is a risk factor for the development of neural tube defects in the developing fetus. 

13 Maternal intake of docosahexaenoic acid (DHA) contributes to the normal brain development of the fetus and breastfed infants. 

14 Maternal DHA intake contributes to the normal visual development of the fetus and breastfed infants. 

15 DHA and EPA contribute to the maintenance of normal blood pressure. 

16 The intake of DHA and EPA contributes to the maintenance of normal blood lipid levels. 

17 Maca supports mental resilience and emotional balance.* 

17 Maca supports energy and vitality and has a beneficial effect on fertility.* 

18 Maca helps maintain strong bones during menopause.* 

19 Selenium supports the immune system. 

19 Selenium is good for male fertility. 

 * Health claims awaiting European approval.