What Vitamins Should a Woman Take Daily? (10 min.)

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Maintaining optimal health as an adult woman involves balancing a nutritious diet, regular exercise, and adequate sleep. Despite efforts to eat well, many women fall short of meeting daily nutrient requirements due to dietary restrictions and busy lifestyles. Understanding what vitamins should a woman take daily can help address these gaps and support overall well-being.

A Daily Multivitamin – Covering Core Foundational Needs

A high-quality multivitamin is a convenient and effective way to cover essential vitamins and minerals. Cooper Complete Basic One Multivitamin (Iron-Free) is a great option, providing comprehensive support in a single tablet. It includes key nutrients women need, such as vitamin D, B vitamins, and magnesium, to name a few:

Vitamin D for Bone Health, Immune Function and Hormone Regulation

Vitamin D is naturally present in fatty fish like salmon, mackerel, and sardines, as well as in egg yolks and fortified foods like milk and orange juice. However, it’s almost impossible for most women to get enough vitamin D through diet alone, making supplementation beneficial. (Sunshine is also a great source of vitamin D, so women who spend lots of time outdoors in the sun may get good levels of vitamin D that way, but keep in mind that layers of clothing and sunscreen block virtually all vitamin D. The ability for skin to absorb and synthesize vitamin D also decreases with age.)

Vitamin D is an important nutrient to consider because it plays a crucial role in calcium absorption, bone health, immune function, and hormone regulation. Since women are often at risk of vitamin D deficiency due to limited dietary sources and little sun exposure (due to sunscreen and predominately indoor living), supplementation is often needed. Cooper Complete Basic One Multivitamin contains 50 mcg (2,000 IU) of vitamin D3 per serving. For those who need additional support, standalone options (including a liquid drop) are available in doses of 25 mcg (1,000 IU) and 125 mcg (5,000 IU).

Vitamin B Complex for Energy Production and Red Blood Cell Formation

B vitamins are found in a variety of foods, including whole grains, dairy products, eggs, leafy greens, and meat. The B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, folate, and pantothenic acid, are vital for energy production, red blood cell formation, and brain function. Basic One Multivitamin contains vitamin B12 in its active form (methylcobalamin) and folate as 5-MTHF, making them easily absorbed by the body. (For women seeking additional energy and stress support, consider Advanced Vitamin B Complex.)

Vitamin C for Immune Function, Collagen Production and Oxidative Stress Protection

Citrus fruits, strawberries, bell peppers, and broccoli are abundant sources of vitamin C. As a powerful antioxidant, vitamin C is essential for immune function, collagen production, and protecting cells from oxidative stress. It also aids iron absorption, a crucial benefit for women of childbearing age. Basic One Multivitamin includes 150 mg of vitamin C per serving. (A standalone option with 850 mg of vitamin C is available for those needing extra support.)

Vitamin E for Immune Health

Vitamin E is found in nuts, seeds, spinach, and plant-based oils. Vitamin E helps protect cells from damage and supports immune health. Its antioxidant properties are important for skin, vision, and overall cellular protection. Basic One Multivitamin provides 134 mg (200 IU) of vitamin E per serving.

Magnesium is an Essential Mineral for Women

A healthy diet full of green leafy vegetables, whole grains, nuts and seeds provides all kinds of magnesium. Still, dietary surveys consistently show that about half of all women fall short of consuming enough magnesium in their diet. Magnesium is involved in over 300 biochemical reactions, including muscle relaxation, nerve function, and bone health. It also helps regulate blood pressure and supports healthy sleep patterns, making it an essential nutrient for women. Basic One Multivitamin includes 200 mg of magnesium per serving. (For enhanced support, Cooper Complete offers a standalone Magnesium Glycinate supplement with 120 mg of elemental magnesium per serving.)

Zinc for Immune Health

Zinc is found in meat, shellfish, dairy, legumes, seeds, and nuts. Fortified breakfast cereals also contain zinc. An essential trace mineral that must be obtained through food or supplementation, zinc is crucial for immune defense, wound healing, and cellular repair. It also supports reproductive health and hormone balance. Basic One Multivitamin includes 15 mg of zinc per serving. Learn more about the health benefits of zinc.

Because a multivitamin contains so many vitamins and minerals, it’s a way to fill many nutritional gaps without being complicated, so most women should take one daily.

Calcium Supplement to Support Strong Bones

Calcium is vital for maintaining strong bones and teeth, especially in women who face an increased risk of osteoporosis as they age. While some women obtain recommended calcium levels from dairy products, leafy greens, and fortified plant-based milk, inadequate intake is common in the United States.

On days when you don’t meet your calcium needs through food and fortified foods, consider Cooper Complete Calcium Citrate Supplement, which provides 250 mg of calcium per tablet. If you need to take more than 500 mg of calcium daily, split the tablets up since the body typically can’t absorb more than 500 mg at a time. For this reason, taking calcium supplements away from meals or snacks containing calcium is also helpful.

Daily Probiotics to Support Immune Health

Probiotics are naturally found in fermented foods such as yogurt with “live and active cultures,” kefir, kimchi and sauerkraut. Probiotics support a healthy gut microbiome, which is essential for immune health. These beneficial bacteria play a key role in strengthening the body’s natural defenses by promoting the production of antibodies and enhancing the activity of immune cells. Cooper Complete Advanced Daily Probiotic features four clinically studied strains, including the well-researched HN019 strain of Bifidobacterium lactis. It also has Saccharomyces boulardii (Sb), a yeast, to help support a healthy gut. (Bonus: Learn other probiotic benefits, including blood pressure, cholesterol, seasonal allergies, and periodontal and respiratory health.)

Supplements to Support Inflammatory Health

Omega-3 Fatty Acids

Omega-3s are found in fatty fish such as salmon, mackerel, sardines, seaweed, and algae and in plant-based sources like flaxseeds, chia seeds, and walnuts. The long-chain omega-3 fatty acids EPA and DHA are found in fatty fish, seaweed, and algae, while the short-chain omega-3 fatty acid ALA is found in plant-based sources. Eggs with omega-3s come from hens fed a diet that may include fish oil, algae, or flaxseed, so depending upon the source, they may have EPA, DHA and/or ALA. Omega-3s, such as EPA and DHA, support a healthy inflammatory response, heart health and brain health. Since many women do not consume enough omega-3s through diet alone, omega supplements may be helpful. (Bonus: See this in-depth article about omega-3 health benefits.)

Turmeric for Women

Turmeric, specifically its active compound curcumin, has long been used in traditional medicine and is widely recognized for its health benefits. Curcumin is known for its powerful antioxidant and anti-inflammatory properties, which help combat oxidative stress and support healthy inflammatory responses. This can be particularly valuable for adult women experiencing joint stiffness.

Turmeric is a spice commonly used in Indian and Middle Eastern cuisines and is often added to curries, soups, and rice dishes, providing a warm, earthy flavor. Golden milk, a popular health drink, blends turmeric with milk, honey, and spices like cinnamon and ginger. Adding turmeric to food typically provides only small amounts of curcumin, so while cooking with turmeric can still support digestion and offer antioxidant benefits, supplementation is often necessary for targeted health effects. Cooper Complete Turmeric Curcumin Supplement provides 1,000 mg of curcumin per serving, optimized for absorption.

Additionally, turmeric may support cognitive health and mood by helping to balance inflammation that can impact brain function. Regular supplementation can benefit women seeking natural ways to enhance mental clarity and emotional balance. For a deeper dive into its benefits, check out the Cooper Complete blog on turmeric supplements.

Fiber to Support Digestive Health

Women can increase their fiber intake by consuming whole grains, fruits, vegetables, beans, and nuts. Foods such as oats, apples, and flaxseeds are particularly high in soluble fiber, which aids digestion and promotes satiety.

Fiber is an essential nutrient for women, offering numerous benefits for digestive health, weight management, and overall wellness. Dietary fiber helps regulate bowel movements, prevent constipation, and support a healthy gut microbiome. A healthy fiber intake also contributes to gut health by feeding the beneficial bacteria in the digestive system, which can improve immune function and overall digestive balance. Fiber plays a key role in maintaining healthy cholesterol levels and regulating blood sugar, which is especially important for women at risk of cardiovascular issues or type 2 diabetes.

However, the average adult woman eats 10 to 15 grams of fiber daily, well below the recommended daily intake of 25 grams. In such cases, supplementation can be beneficial. Cooper Complete Prebiotic Fiber Supplement contains 6 grams of soluble fiber per serving, helping to promote healthy digestion and support helpful gut bacteria. This soluble fiber is smooth and tasteless and does not form a thick, gelatinous gel like some other fibers.

For more information on how fiber supports overall health, check out the Cooper Complete blog on fiber.

Final Thoughts on What Vitamins Should a Woman Take Daily

A personalized approach is key when determining which supplements are right for you. Individual needs and eating habits will reveal what vitamins should a woman take daily.

This review of “what vitamins should a woman take daily” is incomplete, as individual needs will vary based on age, lifestyle, and health status. For instance, women in their childbearing years who still have a monthly cycle and period typically need supplemental iron. And women on statin medications could benefit from adding a CoQ10 supplement to their pillbox. Before starting any new vitamin or dietary supplement, talk with your physician or health care provider to ensure the addition aligns with your health goals and unique circumstances.

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Cooper Complete February 6, 2025