Josh Perez Fitness

These vitamins for women are highly recommended especially during an active lifestyle. How I recommend to take these vitamins or unless otherwise indicated, it’s generally good to take your vitamins and other supplements with a meal. Your body is meant to recognize, digest and absorb foods and therefore by taking your supplements with meals will ensure optimal absorption of those nutrients. The vitamins I have recommended below are the 5 best due to their absorption, time release and potency.

1. Multivitamin:
   All women should take a multivitamin to help optimize your active lifestyle and provide nutritional support for your balanced nutrition plan. Unless your nutrition plan is consuming around 4,400 calories you are likely missing out on key nutrients. A multivitamin is an easy, simple and doctor recommended. Aim to pick a multivitamin with minerals and vitamins that have just under 100% of the Recommended Dietary Allowance (RDA) for most nutrients.
   Weil Daily Multivitamin For Optimum Health

2. Folic Acid:
   This vitamin is essential for women trying to get pregnant, or is pregnant since it has shown to prevent neural tube defects. However, folic acid is also less known, but well studied in reducing the risk of breast cancer in women who drink alcohol. 500 micrograms of folic acid is recommended and is generally what’s provided in a multivitamin.
   Source Naturals MegaFolinic Folic Acid

3. Vitamin D:
   Vitamin D has been dubbed the “sunshine vitamin” because our body can make it from exposure to the sun. Vitamin D was originally thought to be primarily important for bone health. Now, more research is coming out that vitamin D is not only essential to reducing risk of fractures but may also be important in reducing risk for heart disease and certain cancers. In addition, this is one case where the current RDA requirements of 300 to 500 IU each day are much lower than what might be an optimal and healthy dose of 1,000 to 2,000 IU of Vitamin D3 (the most potent form of vitamin D).
   Vitamin D

4. Omega-3 fatty acids:
   Our body is unable to make omega-3 fatty acids, so we must get these essential fats from our nutrition or supplements. The two major types of omega 3 fatty acids, ALA and DHA, are important in heart health. In addition, DHA is critical for children’s brain development; it’s also important for pregnant women to take adequate amounts of DHA, and to provide it to infants and children. The recommended adult dosage is 500mg of omega 3 fatty acids each day. People eating large amounts of fatty fish, nuts and soybean or flaxseed oil may be able to get the recommended amount through nutrition. However, most of us will need a supplement, typically derived from fish oils. People concerned with possible toxins and heavy metals found in fish sources of omega 3 fatty acids, as well as vegetarians, can obtain all the health benefits from vegetarian supplements made from algae such as Neuromins DHA.
   Double Strength Omega-3 fatty acids

5. Vitamin K:
   This vitamin has known to be important in blood clotting. However, the latest research also found that vitamin K also plays a critical role in building bone. Women deficient in vitamin K have been linked with more fractures and lower bone density. Leafy green vegetables such as Swiss chard, kale, and spinach are good sources of vitamin K. A half-cup to 1 cup of cooked vegetables will give you all the vitamin K that you need (90 micrograms for women). However, if your daily nutrition plan doesn’t include these vegetables, you may benefit from a supplement. Most multivitamins do not include or provide adequate amounts of Vitamin K in their formulation, so make sure to check and switch to a different brand or supplement with additional vitamin K.
   Source Naturals Vitamin K