Both men and women need the full scope of vitamins, minerals and other essential nutrients to be healthy. However, women have slightly different requirements than men, especially during pregnancy and lactation. Further, women are more susceptible to certain diseases and conditions, making some vitamins, minerals and nutrients more more important for women.
Vitamin C
Vitamin C is a powerful antioxidant that enhances immunity, eliminates tissue-aging free radicals, protects blood vessels and maintains elasticity of skin, according to "Vitamins: Fundamental Aspects in Nutrition and Health." A lack of vitamin C leads to cardiovascular diseases and connective tissue disorders, including loss of hair and teeth.
Folic Acid
Folic acid is essential for cognitive function, normal red blood cells and the metabolism of amino acids. According to "Human Biochemistry and Disease," women who consume at least 600 micrograms of folic acid each day during the early stages of pregnancy significantly reduce the risk of neural tube defects such as spina bifida in their newborns.
Vitamin B-12
Vitamin B-12 regulates sex hormones, aids in the production of red blood cells and enhances higher brain functions, especially short-term memory. Vitamin B-12 deficiency symptoms are similar to those of Alzheimer's disease and are sometimes misdiagnosed as such. American women live at least five years longer than their male counterparts and are more susceptible to senile dementias, according to "Professional Guide to Diseases."
Vitamin D
Vitamin D is synthesized within the skin from sun exposure and is essential for immune function and bone health. Lack of vitamin D can lead to osteomalacia, or soft bones, and contribute to osteoporosis, which is most common in slender women of European ancestry, according to "Nutrition and Public Health."
Vitamin B-6
Vitamin B-6 is the primary vitamin involved in energy production and is also needed to maintain healthy nerve cells and to produce DNA. Further, B-6 stimulates white blood cell production, which fights infection, and the synthesis of neurotransmitters and hormones, which act to regulate cognitive function, memory and mood.
Magnesium
Magnesium is needed by over 300 enzymes for their metabolic functions, including the synthesis of ATP energy molecules. Bones need magnesium to maintain their strength and form; magnesium deficiency contributes to osteoporosis. Muscles need magnesium for proper tone and relaxation, which is why deficiency is linked to cramps and restless leg syndrome.
Calcium
Calcium is another element essential for strong bones and the prevention of osteoporosis, but it is also important for muscle contraction, which includes the smooth muscle of blood vessels and the heart. Heart disease is more common in men, although peripheral vascular diseases tend to be more common in women.
Iron
Due to the loss of blood from monthly menstruation, women are more susceptible to becoming iron-deficient. Iron is an essential element for the synthesis of hemoglobin, which is responsible for transporting oxygen within the blood. Severe fatigue and reduced immune response are symptoms of low iron levels.
Garlic
Garlic has powerful antimicrobial properties due to the compound allicin, which attacks a wide spectrum of pathogenic microorganisms. Garlic is a popular natural remedy used to fight Candida yeast infections and human papiloma viral infections, which lead to genital warts and increase the risks of cervical cancer. Talk to your doctor before using any herbal remedy.
Grape Seed Extract
Grape seed extract comes from red grapes, which are rich in proanthocyanidins. Proanthocyanidins strengthen the walls of arteries and veins, preventing deterioration and leakage and reducing the likelihood of chronic venous insufficiency, varicose veins and spider veins. Talk to your doctor before taking any herbal remedy.
References
- "Vitamins: Fundamental Aspects in Nutrition and Health"; G. Combs; 2008
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "Professional Guide to Diseases: Ninth Edition"; Springhouse Publishing; 2009
- "Nutrition and Public Health"; Sari Edelstein; 2006
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