Women need different doses of vitamins and minerals than men. Vitamins C, E and beta-carotene as well as calcium are particularly important for women.

 

Calcium is important for bone formation. Women of different age groups need the following amounts of calcium per day:

Children between 1 and 3 years 700mg
Children between 4 and 8 years 1000mg
Adolescents between 9 and 18 1300mg
Adult women between 19 and 50 1000mg
Women over 51 1200mg

Recommended sources of calcium are dairy products, orange juice, tofu and green leafy vegetables. 250g of yoghurt contains about 420mg of calcium, 250ml of milk 300mg.
In the case of lactose intolerance or to guarantee the required amount of calcium, calcium supplements can and should be taken.

Vitamin D for women

Vitamin D deficiency can be responsible for fatigue, joint pain, high blood pressure and certain types of cancer. The most natural way to increase vitamin D levels in the blood is through sunlight, as the body produces this vital vitamin itself through exposure to sunlight.
In the darker months of the year and when it is not possible to spend enough time outdoors, you should also take a vitamin D supplement.

Folic acid and choline

Folic acid and choline are particularly important for women between the ages of 20 and 45. Folic acid is needed to build new cells and is therefore particularly important during pregnancy for a healthy baby.

A lack of choline can also lead to birth defects in the baby. 450 to 550mg of choline per day is recommended for pregnant and breastfeeding women. Good sources of choline are eggs, liver, poultry, beef, dairy products and various vegetables and cereals.