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11/05/2021
gesundheit-wohlbefinden-vitamine-fuer-frauen-das-sollte-frau-wissen

VITAMINS FOR WOMEN: WHAT "WOMEN" SHOULD KNOW!

Food supplements for every phase of life -the right vital substances and vitamins can also alleviatesymptoms before menstruation or during the menopause.

Table of contents

1. which are the most important vitamins for women?

Various studies indicate that women are more likely to suffer from a deficiency of various vitamins and minerals than men. In the National Consumption Study of the Federal Ministry of Nutrition, for example, more women than men showed deficiencies in the supply of vitamin B, vitamin D, magnesium and calcium.
The difference was greatest for the mineral iron1. After menstruation, during pregnancy and breastfeeding, during the menopause and during diets and fasting cures, women's vitamin requirements can be significantly higher. An adequate supply of nutrients is then particularly important for women.

Here is an overview of the most important vitamins for women:
  • Vitamin A
Why it's important: Vitamin A, also known as retinol, is often underestimated in terms of its function. It is important for the skin and for maintaining healthy mucous membranes. The eyes and our immune system also need vitamin A to function properly.

It's in there: Liver is the main natural source of vitamin A. Vegetarians rely on spinach, sweet potatoes, kale and broccoli.
  • Vitamin B6
Why it's important: Vitamin B6 is the nerve vitamin. It is important for our nervous system and psyche and also plays a central role in a healthy immune system. There is also evidence that vitamin B6 can be beneficial for menstrual pain2.

It's in there: For sufficient vitamin B6, wholemeal products such as wholemeal pasta and wholemeal bread, pulses such as beans and lentils and bananas should be included in your diet.
  • Vitamin B9
This vitaminis also known as folic acid. It is essential for the formation of our blood cells and plays an important role in cell division. Women often have an increased need for folic acid when they are pregnant or taking the contraceptive pill.

It's in there: Natural sources of folic acid include pulses, wholegrain products, soybeans and wheat germ.
  • Vitamin C
Why it's important: Vitamin C is known as the immune vitamin par excellence. It is one of the strongest antioxidants and supports cell protection against oxidative stress. Vitamin C also increases the absorption of iron, which women in particular need more of. This is because a large proportion of iron is regularly lost during menstruation.

It's in there: acerola, rose hips and sea buckthorn berries are real vitamin C powerhouses. Brussels sprouts, kiwi, peppers, redcurrants and citrus fruits also provide plenty of vitamin C.
  • Vitamin D
Vitamin Dis the vitamin that puts you in a good mood. It is particularly important for the immune system, bones and muscles. Scientists are also investigating the role a vitamin D deficiency plays in depression.

It's in there: The vitamin is primarily produced in our skin when we are exposed to sunlight. However, it is also found in certain amounts in avocados, mushrooms and fish.
  • Vitamin E
That's why it's important: tocopherols - also known as vitamin E - are also free radical scavengers. They help protect our cells from oxidative stress.

It's in there: Vitamin E is found in nuts, linseed, wholegrain products and vegetable oils.
  • Biotin
Why it's important: Biotin, also known as vitamin H or vitamin B7, is essential for healthy skin and hair. At an advanced age, women often have an increased requirement.

It's in there: The vitamin is found in oatmeal, soybeans, rice and peanuts.
  • Magnesium
Why it's important: Magnesium is the mineral of choice for sportswomen, as it plays a key role in the functioning of our muscles and is important for physical and mental performance. It also plays a role for women, as studies have shown positive effects onPMS complaintssuch as abdominal cramps and migraines.

It's in there: If you want to get plenty of magnesium, eat brown rice and pulses and nibble on nuts and sunflower seeds frequently.
  • Zinc
This is important: Zinc is essential for healthy skin and beautiful hair. A zinc deficiency can promote inflammatory skin diseases such as acne and neurodermatitis. Zinc is also important for a functioning menstrual cycle, as an undersupply can affect the production of certain hormones in women.

It's in there: The mineral is found in chickpeas, linseed, pumpkin seeds and cocoa.
  • Iron
Why it's important: The mineral iron is important for the production of various hormones. In addition, iron is also necessary for the health of connective tissue and bones and for the transportation of oxygen through our bodies. Women often suffer from a lack of iron, which is partly due to their menstrual periods and the fact that they often eat a diet low in meat.

Here it is: A woman of childbearing age should consume around 15 mg of iron a day. Liver and eggs contain a lot of iron. Vegetarians can reach for pulses, beet, millet and oat products.

2 Which dietary supplements for women?

Of course, women can buy individual vitamin tablets, but there are now also special combination products for women on the market. The products should contain the highest quality ingredients possible, no artificial preservatives, be free from synthetic hormones and have been tested in Germany.

The premium brand pure ellaoffers the highest quality especially for women . The products have been developed by a team of scientists, chemists and nutrition experts and are specially tailored to women's health. They combine valuable vitamins, minerals and plant substances for greater well-being in all phases of life.

For example, pure ella. offers special vital substance complexes for skin health, for the menopause, for healthy bones or for drainage. All products are 100 percent hormone-free, gluten-free and free from lactose, soy and sugar. In addition, all pure-ella supplements are suitable for vegans and are supplied in sustainable packaging.

3. which vitamins help before your period?

Experts estimate that around 80 percent of all women of childbearing age suffer from symptoms before their period - one in four even feel severely affected by them. Various vitamins can be taken for PMS symptoms: Vitamin C can support the psyche, while vitamin B6 can help to gently regulate hormonal activity. The mineral zinc plays an important role in healthy skin.

pure ella. also offers a specially developed complex of vital substances to combat PMS symptoms. It not only contains high-quality vitamin C, vitamin B6 and zinc, but also various natural plant substances such as monk's pepper, lady's mantle, cinquefoil, lemon balm and verbena. With pure ella. capsules, women can look forward to their days with more serenity.

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Sources:
1https://www.diepta.de/news/der-kleine-unterschied
2https://link.springer.com/article/10.1007/s10304-008-0260-y