Most Effective Vitamins & Supplements For Women

Most women are not able to get all the nutrients their bodies need from the foods they eat, even if they consume primarily organic foods, according to "Modern Nutrition in Health and Disease." Adding a multivitamin is one method of rounding out dietary needs. Taking specific vitamins in instead of or in addition to your multivitamin should supply you with your full dietary requirements for good health.

Vitamin C

Vitamin C, or ascorbic acid, is an antioxidant whose properties may protect against certain cancers, heart disease, hypertension and arthritis, according to the University of Maryland Medical Center. In addition, vitamin C helps build cartilage and is essential for healthy skin and healing. In particular, research indicates that taking vitamin C in combination with vitamin E during pregnancy may prevent pre-eclampsia, a condition characterized by high blood pressure and protein in the urine, which may cause premature births. More research is necessary to substantiate this claim. The recommended dose varies depending on the condition being treated. Consult with your health practitioner for dosing guidance.

Folic Acid

Folic acid, or vitamin B-9, is an important supplement that prevents neural tube defects during pregnancy, according to the University of Maryland Medical Center. The B vitamins are all associated with a healthy nervous system, and folic acid in particular, is necessary before and during pregnancy to protect the fetus. Brain damage, cleft palate and spina bifida are several of examples of the types of defects that can affect a fetus when the mother suffers from a folic acid deficiency. Since these defects occur in the earliest stages of pregnancy, it is important to start taking folic acid long before you conceive. The recommended dosage is 400 mcg daily, raising it to 600 mcg when you are pregnant; however, consult your health practitioner for the best dose for your specific needs.

Vitamin D

Your skin synthesizes vitamin D after exposure to sunlight, and many women are unable to get enough of this important vitamin. Research indicates vitamin D may be protective against colon and breast cancer, reports Science Daily. Vitamin D acts as a hormone in the body, governing the balance of other hormones. Taking supplements may strengthen your immune system and prevent flu, colds and other opportunistic illnesses. Vitamin D is intimately intertwined with calcium levels in a woman's body. If you do not get daily exposure to sunlight directly on your skin for at least 15 minutes, it is recommended that you include vitamin D fortified foods in your diet like milk and take a D-3 supplement. Contact your health practitioner for the appropriate necessary for your particular health concerns.