People work best when they have a balanced diet, unfortunately few of us have the luxury or the time to eat properly even though as keto dieters we should be properly meal planning each week. Everybody need a specific balance of vitamins and nutrients based upon their own body’s needs. For example an athlete needs different vitamins from a mother, a woman from a man and so on. In general women need a good selection of the vitamins for women listed here to stay healthy and full of energy and vitality.
The Healthiest 15 Vitamins for Women
The best source of these vitamins is a wide spread source of fresh fruits, vegetables, proteins and some carbohydrates. Unfortunately this isn’t always possible and the use of a supplement can help plug the gaps. When following a ketogenic diet one of the primary benefits is to top up missing micronutrients such as magnesium for instance. Especially as you are reducing carb intake.
15Vitamin A (a.k.a Retinol)
Primarily sourced from dairy products (such as milk and cheese), eggs, oily fish and liver, vitamin A supports the immune system, helps with low light visibility and promotes healthy skin and teeth. Many skin creams use retinol to help boost the skins lustre and vitality.
14Vitamin B1 (a.k.a Thiomine)
The B group of vitamins work on the metabolism, B1 is used in the production of the red blood cells, the maintenance of the immune system and in the metabolising of food to release energy. B1 can be found in fresh and dried fruit, eggs, peas and whole grain bread.
13Vitamin B2 (a.k.a Riboflavin)
Like B1, B2 helps protect the nervous system, skin and eyes when taken regularly. B2 is found in milk, eggs (again !), rice and in fortified breakfast cereals. Like vitamin B1, B2 helps in releasing energy from the food you consume. Just remember that B2 is sensitive to sunlight (UV light) so store food items away from direct sunlight.
12Vitamin B3 (a.k.a.Niacin)
B3 like the other B vitamins helps protect your skin and aids in the release of energy from food. Found in meat, fish and wheat flour, B3 is not stored in the body, therefore it needs to be consumed daily. There are two forms of B3 Nicotinic acid and Nicotinamide.
Around 13.2mg of Niacin is needed per day by the average woman.
11Vitamin B6 (a.k.a Pyridoxine)
B6 is used by the body to store and release energy from carbohydrates as well as in the creation of Haemoglobin, the oxygen carrying part of the blood. B6 can be found in Poultry, bread, peanuts and eggs.
Women in general need around 1.2mg a day of Pyridoxine, more than 10mg per day is not recommended for any reason.
B12 works to help maintain the nervous system and boost the use of folic acid, a dearth of B12 can lead to anaemia and extreme tiredness. Sources of B12 include meat, salmon, milk and some breakfast cereals. Note that B12 does NOT occur naturally in fruits, vegetables or grains, something that Vegans should take into account.
Adults need around 1.5mg per day.
Vitamin C helps maintain the body’s cells, skin, bone, cartilage and blood vessels. High concentrations of Vitamin C can be found in Oranges, broccoli and peppers (red or green). Vitamin C is another of the vitamins that cannot be stored in the body and therefore needs to be taken daily.
Around 40mg per day is considered sufficient, although consuming more is unlikely to cause harm.
Vitamin D helps the body absorb Calcium which is vital for building teeth, bones and muscles. There are few sources of food based Vitamin D, cod liver oil, swordfish, tuna and salmon being the most noted. The simplest source of Vitamin D is sunlight on the skin, usually this is not a problem during the summer months but winters in the higher latitudes should consider taking in extra vitamin D
Sourced primarily from plant oils such as olive or soy and from seeds, Vitamin E helps support the immune system as well as your eyes and skin. 3mg per day is consider to be adequate, but the body can store vitamin E so balance should be considered.
Vitamin K is essential in helping blood clot and therefore in healing wounds. Sourced from leafy green vegetables such as spinach or broccoli, vegetable oils and cereals. It is possible to source a small amount of Vitamin K from meats and dairy.
The general rule for vitamin K is 1mg per day per kilogram (about 2lb 3oz) of body mass.
Mostly from bananas, biotin supports a reduction hair loss, it can also help in the repair of damaged nerves and reduce brittleness in nails.
Pantothenic acid behaves much like the B vitamins in that it helps release energy from food, luckily Pantothenic acid can be found in almost all meats and vegetables and some breakfast cereals have been fortified with it. Pantothenic acid is another one of the vitamin that cannot be stored in the body, so aim for 200 mg a day.
Folate is part of the ‘B’ vitamin family and is used in the production of both red and white blood cells, it is also used in the production of DNA and the conversion of carbohydrates to energy, the best sources of Folate are Lentils and peanut butter.
Pregnant or those women planning on becoming pregnant are recommended to take between 400mg and 800mg of Folic acid per day.
Choline is made in the liver and can be found in beans, nuts, spinach and fish. Something like 95% of pregnant women consume less Choline than is recommended !
Not really a vitamin but it is a micronutrient that is absolutely essential for the health of the body. In particular the parathyroid gland needs magnesium for health functioning. The parathyroid gland controls hormones needed for strong healthy bones. Magnesium can be found in brown rice, leafy green vegetables and nuts to name a few.
In Summary Vitamins for Women
Finally if the wealth of supplement choices for keto dieters is a little overwhelming then you are not alone, far from it. Many pills, potions and powders and vitamins for women are a complete wast of money and time. To help navigate this concern we have prepared the ultimate list of vitamins and supplements for keto dieters right here. Go check it out and see.
Many keto dieters experiencing a weight loss stall who were at a loss as to why there weight loss was not happening are now following Speed Keto.