The Vitality of Vitamins: Understanding Deficiencies that Wreak Havoc on Women's Health.

By Lynn R., July 2023 

In the pursuit of overall health and wellness, vitamins play a crucial role as essential nutrients that our bodies require for optimal functioning. Among the wide array of vitamins, deficiencies in vitamin D, magnesium, and zinc can have a significant impact on women's health. These vital nutrients are involved in numerous physiological processes, and understanding their recommended daily intake can help women maintain optimal well-being. In this blog post, I delve into the repercussions of deficiencies in these three nutrients and explore the proposed daily requirements for women. I ought to know - I was deficient in them all upon my diagnoses with Lupus SLE, Sjogren's Syndrome and Rheumatoid Arthritis. Among other things, adopting a routine of taking vitamins and minerals each day, helped me to feel better, heal and learn that it was one of reasons I was able to achieve remission. In this blog, I share the vitamins and minerals I take and often order a 90-day supply of (or more if on sale) from Amazon.

• The Sunshine Vitamin: Vitamin D:

Vitamin D, also known as the "sunshine vitamin," is synthesized in our skin when exposed to sunlight. However, due to various factors such as limited sunlight exposure, sunscreen use, and geographic location, many people, particularly women, suffer from vitamin D deficiencies. This deficiency can lead to weakened bones, increased risk of fractures, and compromised immune function. Research also suggests a link between vitamin D deficiency and an increased risk of certain cancers, cardiovascular disease, and autoimmune disorders. 

To maintain optimal health, it is recommended that women between 19 and 70 years of age consume 600 international units (IU) of vitamin D daily. For women over 70, the recommended daily intake increases to 800 IU. This is what I take daily: https://amzn.to/44icqbr.

• The Mighty Mineral: Magnesium:

Magnesium is a vital mineral involved in numerous biochemical reactions in the body, including energy production, nerve function, and muscle contraction. Despite its importance, magnesium deficiency is relatively common. Inadequate magnesium intake can contribute to muscle cramps, fatigue, irregular heartbeat, and even anxiety and depression.

For women aged 19 to 30 years, the recommended daily intake of magnesium is 310 milligrams (mg). For women aged 31 and older, the requirement slightly increases to 320 mg. Incorporating magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains into your diet can help prevent deficiencies. This is what I take daily: https://amzn.to/3pxUISl.

• The Immune Booster: Zinc:

Zinc is an essential mineral involved in numerous enzymatic reactions, immune function, wound healing, and DNA synthesis. A deficiency in zinc can weaken the immune system, leading to increased susceptibility to infections and impaired wound healing. Women who are pregnant or breastfeeding, vegetarians, and those with certain medical conditions may be at a higher risk of zinc deficiency.

The recommended daily intake of zinc for women aged 19 years and above is 8 mg. During pregnancy and lactation, the requirement increases to 11-12 mg. Including zinc-rich foods such as oysters, beef, poultry, beans, and fortified cereals can help meet these requirements. This is what I take daily: https://amzn.to/3XHpx3s.

• Start To Feel the Benefits Almost Immediately:

Maintaining adequate levels of vitamins and minerals is paramount for women's health and wellness. Vitamin D, magnesium, and zinc deficiencies can have a profound impact on various aspects of well-being. While the proposed daily amounts for each nutrient provide a general guideline, it is essential to consult with healthcare professionals for personalized recommendations based on individual factors and needs.

By ensuring sufficient intake of vitamin D, magnesium, and zinc, women can bolster their immune system, support bone health, and optimize their overall well-being. Incorporating a balanced diet that includes a variety of nutrient-rich foods, coupled with safe sun exposure and, if necessary, supplementation, can help mitigate deficiencies and promote a healthier and more vibrant life.

Remember, your health is your most precious asset, so prioritize nourishing your body with the vital nutrients it needs to thrive.

Disclaimer: The information provided in this blog post is intended for informational purposes only and should not be construed as medical advice. It is always recommended to consult with a healthcare professional before making any changes to your diet or supplementation routine.