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A Woman’s Cheat Sheet to 5 Essential Vitamins

Read time: 4 minutes

While everyone needs balanced nutrition, women’s bodies have specific needs that need to be met when it comes to vitamins. Many women go through so many changes throughout their life. For example, when a person becomes pregnant or is breastfeeding, nutritional needs change even further.

It can be hard to keep track of all of the vitamins and minerals one gets in their diet, on top of making sure it is all balanced, quality nutrition. Supplements make it easy for women to fill the gaps...but what vitamins specifically should women be focusing on? We sifted through all the research and created this handy guide so you know exactly what to look for in minutes.


Iron is a mineral that is critical to endurance, strength, and vitality. Iron is essential for blood to carry oxygen through your body. It’s also necessary to create blood cells in general, hence why a shortage of iron = higher risk of conditions like anemia.

And pregnant women need to nearly double their intake, because it aids in neurological development and is essential for growth in children.

The recommended daily dosage for women (not including pregnant women) is around 18mg, according to the NIH.


Folate is the form of B9 which is found in foods, while folic acid is the synthetic version of B9. Both are safe, approved by the FDA, and equally useful. Folate is found in whole foods such as leafy greens like spinach and broccoli, chickpeas and kidney beans, liver, and more.

Folic acid supplements are one of the most important vitamins to add to a daily regimen when pregnant. This is because, during the gestation of a fetus, a person’s body needs to increase the production of DNA, which requires folic acid. Taking folic acid supplements when pregnant can decrease the likelihood of congenital heart defects and other birth defects, preterm birth, and ectopic pregnancy. 

However it’s important for every woman. Folic acid, along with the other seven B vitamins, supports a healthy metabolism by breaking down carbohydrates into fuel for energy. Vitamin B9 also helps support an even mood and emotional health and has been found to aid other vitamins in lowering the risk of heart disease.

The daily recommended dosage for non-gestating women is 400mcg, according to the NIH.


Women are more prone to developing osteoporosis and other bone diseases than men are. Work to combat this now with calcium! Medical professionals recommend slightly different amounts according to age groups, but the fact remains the same: this mineral is essential to your health and can only be found externally in our food sources.

Calcium is widely known as being associated with bone growth and strength, as well as cardiovascular health. It also aids with blood clotting. For women, the NIH recommends anywhere from 1000-1300mg daily, but it varies depending on age.


Biotin does a lot more than take care of hair, skin, and nail health—but that’s certainly a bonus. Biotin, or vitamin B7, is incredibly important. It supports our thyroid gland and hormone production, helps with fetal development during pregnancy, and also helps your metabolism.

According to the NIH, the recommended daily dose for adult women is 30-35 mcg, but recommendations do vary.

Vitamin D

Vitamin D not only aids in calcium absorption by helping with cell transportation of nutrients. In general vitamin D supports major organs, proper immune function, and the musculoskeletal system. It also helps support your mood and energy levels throughout the day.

A lot of people get vitamin D3 through sunlight, but not enough. There are many with vitamin D deficiency, so try pairing your outdoor time with a supplement. The recommended daily dose by the NIH in adult women is around 600 IU, or 15 mcg, but it may vary according to your needs.

The EZ Melts Difference

Many people don’t get adequate nutrition from their diet, which is where supplements come in! EZ Melts supplements are fast melting, EZ to take, and have a delicious customer approved flavor.

Unlike many major vitamin brands, our tablets do not include harmful toxic ingredients, artificial flavors, or GMOs. Try us out and see the difference!


Written by Annie-Eliza Stevens