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A Girl's Guide To Essential Vitamins and Supplements




Vitamin capsules filled with colorful glitter

Essential vitamins are important to keep a woman's body strong and healthy. Sometimes, it can be difficult to find all your vitamins in one place, but Premier Formulas offers high-quality vitamins and supplements that can transform your health. Since there are a huge variety of vitamins, minerals and other nutrients to choose from, it's important to know which ones are vital to our health. 

Fortunately, we have all the information to help keep you informed.


Antioxidants contain a group of vitamins and nutrients that play a protective role to our health. This includes vitamin A, retinol, beta-carotene, carotenoids, vitamin C, and vitamin D. They help protect our bodies from harmful free radicals that can cause major damage to our cells. By doing this they can help slow the aging process and strengthen our immune system.


Your body converts beta-carotene to vitamin A, which provides nutritional support for the eyesight, skin, and soft tissue. You can find this in pumpkin, spinach, carrots, papaya, and cantaloupe.

Vitamins C

Vitamin C helps heal bones and make new red blood cells. It also boosts noradrenaline in our brain to make us feel alert and focused.

Vitamins E

Vitamin E helps to keep our cells healthy and it slows down the signs of aging. This can be found in corn, hazelnut, peanut butter, sunflower seeds, and wheat.

Vitamins B6

Vitamin B6 is essential for your brain and helps convert food into energy. You can obtain this vitamin from potatoes, avocado, banana, beans, cereal, meat, poultry, and oatmeal.

Vitamine B12

Vitamin B12 helps your body make new red blood cells and you can get this from eggs, fish, meat, yogurt, and milk. Keep in mind that vegetarians, and even moreso vegans, often have vitamin B12 deficiency which can eventually result in severe anemia.


Folate helps maintain a healthy brain and spinal cord. It also assists in creating new DNA and RNA which are the building blocks of your cells. We need this to create normal red blood cells to prevent anemia. Pregnant women specifically require a constant intake of sufficient amounts of folate (especially in the first trimester) to prevent their infant from being born with neural tube defects such as spina bifida. Foods high in folate include spinach, leafy greens, citrus fruits, asparagus, melons, fortified grains, strawberries, legumes, black beans, kidney beans, chickpeas, eggs, and liver.

Vitamin D

Vitamin D helps replenish your body with calcium and phosphorus. This will help maintain healthy and strong bones. You can get vitamin D from eggs, fish, salmon, and sardines.

Vitamin K

Vitamin K plays a vital role in maintaining healthy bones and blood clots. The best foods to obtain an ample amount of vitamin K are leafy greens, vegetables, broccoli, spinach, and fish oil.

Take Home Messages

It is important to eat a balanced meal with plenty of vitamins, minerals, and macro-nutrients (carbohydrates, protein and fats/oils). Sometimes it’s difficult to get all the essentials that you need from food alone. Luckily, there are vitamins and supplements that you can take on a daily basis to ensure that you get everything that you need. Women on average require more nutrients than men because of the monthly period which can put us through anemia. Childbirth can absorb a lot of nutrients from us so we need replacements. This is why it’s important that women obtain a reliable source of vitamins to replenish all the nutrient that is lost from childbirth and the menstruation process to prevent a deficiency from developing.

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