Nutrient Needs Of Women

Nutrients Women Need

Eating well may not be getting you all the nutrients you need for your daily activities. The average woman, especially as she ages, is missing important nutrients in her diet. Multivitamins are a good way to get a baseline of nutrition you need, but don’t forget to get the extra support where you need it specifically. Here are some places you may need extra support as a woman looking for optimal nutritional support.

Fish oils: Contain Omega-3’s that help fight inflammation. The typical American diet is high in inflammation (omega-6’s), which can lead to health problems.

Need: 500-1500mg per day

Found: Fish, seafood

Potassium: Approximately only 1% of women get enough potassium. It can help lower blood pressure and decrease risks of stroke and heart disease.

Need: 4,700mg per day

Found: Most fresh fruits and veggies (lima beans, Swiss chard, bananas, and cantaloupe).

Magnesium: It is used for over 300 biochemical reactions in the body. It helps boost the immune system and reduce risk of hip fractures. If you are eating a gluten free (GF) diet you may have low levels of magnesium since whole grains are a beneficial source of magnesium.

Need: 310-320mg per day

Found: meats, fish, nuts, greens (spinach), bread, black beans, avocado

Choline: Helps the liver’s detoxing abilities.

Need: 425mg per day

Found: Egg yolk, Brussels sprouts, and salmon

Vitamin B-12: Helps keep your central nervous system (CNS) working properly. Those with diet issues, vegetarians, and vegans may not be getting enough of it.

Need: 2.4mcg per day

Found: shrimp, yogurt, fortified foods, nondairy milks, legumes

Vitamin D: With calcium it helps keep bones strong. More research is suggesting it may help with depression and loss of cognitive functions.

Need: 15-20ug per day per day

Found: Sunlight, salmon, fortified foods, butter

Vitamin E: Helps keep the brain functioning properly. If you are on a no/low-fat diet, consider cutting sugars and leaving in good fats that have high amounts of needed omegas and vitamin E.

Need: 15mg per day

Found: fish, whole grains, meats, sunflower seeds, almond butter


Other Health Topics:

Reduce inflammation

Supplement Q & A

Back to school health tips

Daily Supplements


Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.


Food, Nutrition, and Diet Therapy. Mahan

LA Times Parade: “6 Must-Have Nutrients For Women”.