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Top 5 Vitamins Women Need for Fall


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As the seasons shift, so do our bodies’ needs. Fall brings shorter days, cooler weather, and often less energy which make this the perfect time to focus on nutrients that help women (especially 40+) stay strong and health during the season change. Here are five essential vitamins to keep in your wellness toolkit this season:


B Vitamins – Energy & Brain Support

This group of vitamins that include B12, Folate (B9) and Biotin (B7):

  • Helps to convert food into energy, fight fatigue, and keep the nervous system sharp.

  • Especially important for stress management during busy fall schedules.

  • Best food sources: whole grains including brown rice, eggs, legumes, and leafy greens.


Vitamin C – Immune System Booster

As cold weather approaches, its essential to build your body's defense system.

  • Aides in absorbing iron from plant based foods

  • Supports wound healing by stimulating collagen production.

  • Best sources: citrus fruits, bell peppers, kiwi, and leafy greens.


Vitamin D – The Sunshine Vitamin

With shorter days, we get less natural sunlight, which can leave us deficient.

  • Helps the body absorbs calcium and phosphorus

  • Supports bone health, immune function, and mood balance.

  • Best sources: sunlight, fatty fish (salmon, tuna), fortified milk, some mushrooms or supplements such as D3 and D12.


Vitamin E – Skin & Cell Protector

Acts as an antioxidant that protects cells from free radicals.

  • Helps maintain healthy skin and eyes.

  • Helps strength the body's immune system.

  • Best sources: nuts, seeds, spinach, and avocados.


Iron – Strength & Stamina

The fundamental component of hemoglobin in the red blood cells which is vital for carrying oxygen from the lungs to the rest of the body.

  • Women are at higher risk for iron deficiency.

  • Helps facilitate the energy producing process necessary for functioning

  • Best sources: lean meats, beans, lentils, and dark leafy greens.


Fall is a season of transition. So, please make sure your body is supported with the nutrients it needs. Check with your doctor before adding supplements and aim to get these vitamins through a balanced diet whenever possible. When you give your body what it needs for the moment you’re in, you set yourself up for strength all year long.

 
 
 
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