6 vitamins that provide the best energy for women, according to a nutritionist

These days, busyness is worn as a badge of honor. Between work, raising a family, and practical self-care, feeling chronically busy is the only thing in my life. Amidst the chaos, I’m thinking about my 2022 plans. At the top of the list? To feel more energized. That meant redefining my career goals, prioritizing sleep, taking social breaks, and saying yes to what realistically fits my schedule.

I will also stock up on foods that provide energy in the fridge. And no, that doesn’t include the 5 Hour Energy footage. However, it includes vitamins that give women energy. Packed with essential nutrients, women’s energizing vitamins are a dual tool: They fill any nutritional gaps. and is a safety net when life gets (necessarily) hectic.

What nutrients are best for energy?

The three main nutrients used for energy are carbohydrates, proteins, and fats. This trio makes up our macronutrients. Combined, they help balance blood sugar (hugely important!), regulate hormones, support satiety, build muscle, and more. But of these three, carbohydrates provide the fastest source of energy. Carbs are not a scary thing! Although keto is trendy and suitable for some people, carbohydrates are our favorite source of energy. However, once we’ve run out of carbs, we can use protein and fat for energy. At any rate, these three are essential nutrients.

Essential nutrients for women’s energy

Speaking of essential nutrients, let’s dive into the recommended nutrients for women for energy. Here are the vitamins and minerals that promote overall health for women, but keep in mind that other nutrients like fiber, omega-3s, and probiotics are also important.

  • Vitamin B
  • Calcium
  • Choline
  • Folate / folic acid
  • Iron
  • Magnesium
  • Vitamin D
  • Vitamin E

Vitamin B

B vitamins are important for energy! We’ve talked about this before, but B vitamins are needed to turn food into energy. Food sources of B vitamins include animal protein, organ meats, seafood, legumes, fortified cereals, avocados, and sweet potatoes.


Calcium doesn’t just help build strong bones and teeth. Getting enough calcium helps keep your heart and muscles healthy and can help reduce your risk of high blood pressure. As women, we should eat a variety of calcium-rich foods, such as green vegetables, high-quality dairy, non-GMO tofu, nuts and chia seeds.


Women need choline at all stages of life. However, choline is especially important during pregnancy. Getting enough choline during pregnancy is important because it helps the baby’s brain and spinal cord develop properly. It may also protect your baby against neural tube defects. Eggs, seafood and liver are especially rich in choline.

Folate / folic acid

Every woman needs folate every day unless she is pregnant or breastfeeding. If that is the case then both require a higher amount. This vitamin helps keep red blood cells healthy and is essential in preventing neural tube birth defects. Folate is the natural form of vitamin B9 in foods, and folic acid is the synthetic form. Folate is found naturally in green leaves, citrus, berries, nuts, and beans.


Iron is one of the few nutrients that women (ages 14 to 50) need in higher amounts than men of the same age. This reduces their risk of iron deficiency anemia. This type of anemia can lead to fatigue, weakness, and irritability. Excellent sources of iron include high-quality red meat, poultry, fish, beans and green vegetables. When relying on plant-based sources of iron, combine them with vitamin C (bell peppers, strawberries, tomatoes, etc.). This helps with iron absorption.


Magnesium helps regulate many different chemical reactions in a woman’s body. These include, maintaining healthy blood sugar levels, keeping muscles and nerves working properly, and helping a woman’s body produce protein. It is especially important to get enough magnesium if you are planning to become pregnant. Food sources of magnesium include whole grains, seeds, nuts, and beans.

Vitamin D

Vitamin D is another essential nutrient for women. Its importance, but it works together with calcium to promote healthy bones. Vitamin D is also involved in cell growth, immune function, and inflammation reduction. High sources of vitamin D are fatty fish (salmon), mackerel, fortified milk, high-quality cheese, and pasture-raised eggs.

Vitamin E

Last but not least, vitamin E. Vitamin E is important for vision, reproduction, and the health of your blood, brain, and skin. Vitamin E also has antioxidant properties. Therefore, this vitamin is essential for a healthy immune system. Nuts, seeds, beets, pumpkin, sunflower seeds, and other vegetable oils are high in vitamin E.

Essential vitamins are key to energy production

While avoiding inflammatory foods and getting enough sleep are key to an energy boost, don’t overlook the power of vitamins for women. They can be game changers. Besides the foods that help increase energy, pay attention to the vitamins that provide energy for women. In many ways, they act as the key to unlocking a more energetic version of you.

Here’s the thing: All of our cells need nutrients to make energy. In addition to the need for macronutrients, micronutrients are also important. These include vitamins, minerals, antioxidants and water. They are specific fuel for our mitochondria. And mitochondria literally power our bodies. As the powerhouses for our cells, they break down food molecules. In essence, think of essential vitamins as the key that unlocks the door to energy production.

How vitamin deficiencies act as a bottleneck

Now, assuming you lack those essential nutrients, it’s like a bottleneck in traffic. A vitamin deficiency interferes with one (or more) essential steps in energy metabolism. And when this happens, things move a little slower. If you think this may be happening in your body, it is helpful to have a blood test to check micronutrient levels. If you’re lacking in a certain vitamin, it might be time to take a women’s vitamin supplement for an energy boost. Of course, always consult your doctor before adding a new vitamin or supplement to your routine.

How to Choose High Quality Vitamins and Supplements

There are many forms (capsules, gummies, etc.) of dietary supplements that are marketed as an easy and effective way to boost your health. And this is the truth. However, buyers beware: Not all vitamins and supplements are created equal. Additionally, eating a variety of foods is the best way to ensure that you’re meeting your vitamin and mineral needs. Regardless, vitamins and supplements act as an insurance. Just look for brands that are transparent about their research and upfront about the quality of their ingredients. When it comes to energizing vitamins for women, we’ve worked hard for you! As mentioned, consult your doctor before adding a new vitamin or supplement to your routine.

The vitamins that provide the best energy for women

While a wide variety of produce, high-quality protein, and healthy fats are important, a multivitamin helps ensure you’re getting the right nutrients. Here are the best vitamins for women to provide energy.

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