The 7 Essential Vitamins Women Need Daily (and Where to Get Them Naturally)
Forget the multivitamin aisle, the key to vibrant health isn’t in synthetic supplements. It’s in real, traditional, nutrient-dense foods.
As women, our bodies need specific vitamins every day to support hormone balance, fertility, bone strength, brain health, and energy. But instead of chasing numbers on a supplement label, we should get these nutrients from the sources nature intended.
Here are the 7 essential nutrients every woman should aim for daily, and how to get them through whole foods.
1. Vitamin A (Not Beta-Carotene)
Why it matters: Supports skin, vision, fertility, immune health, and cellular repair.
Where to get it:
Egg yolks
Grass-fed butter
Liver (beef or chicken)
Beta-carotene from carrots or greens isn’t enough. Get preformed vitamin A (retinol) from animal foods—your body uses it far more efficiently.
2. Vitamin D3
Why it matters: Crucial for bone health, hormone production, mood, and immunity.
Where to get it:
Sunlight (10–20 minutes/day, no sunscreen)
Fatty fish (salmon, sardines)
Egg yolks
Cod liver oil
D3 works best when paired with vitamins A and K2—something you naturally get from eating whole animal-based foods.
3. Vitamin K2
Why it matters: Directs calcium into bones (and out of arteries), supports heart and bone health.
Where to get it:
Grass-fed butter and ghee
Aged cheeses (like gouda and brie)
Egg yolks
Natto (fermented soy)
Most women get plenty of calcium—but without K2, it may not end up where it’s supposed to. Get your K2 from food, not synthetic pills.
4. Choline
Why it matters: Essential for brain development, metabolism, liver function, and fetal health.
Where to get it:
Egg yolks (nature’s choline powerhouse)
Liver
Pastured meats
Salmon
Choline deficiency is common in women, especially those who avoid eggs or animal fats. It's critical for pregnancy and hormonal health.
5. B Vitamins (Especially B12, B6, and Folate)
Why they matter: Help produce energy, red blood cells, neurotransmitters, and support a healthy nervous system.
Where to get them:
Liver and red meat
Eggs
Leafy greens (natural folate—not folic acid)
Shellfish
Avoid fortified grains or folic acid supplements, they don’t mimic how these nutrients occur in nature.
6. Magnesium
Why it matters: Supports over 300 processes in the body—from stress regulation to muscle recovery and sleep.
Where to get it:
Dark leafy greens
Avocados
Soaked nuts and seeds
Mineral-rich water and sea salt
Stress, caffeine, and processed foods deplete magnesium. Rebuild your stores with real food and quality salt—not just pills.
7. Omega-3 Fatty Acids (EPA & DHA)
Why they matter: Reduce inflammation, support hormones, boost mood and brain health.
Where to get them:
Sardines, salmon, and mackerel
Grass-fed meats and eggs
Cod liver oil
Anchovies
Avoid refined vegetable and seed oils, which disrupt your omega-3 balance and contribute to chronic inflammation.
Skip the Multivitamin—Eat Like Your Ancestors
Eating the whole animal, not just lean muscle meat. That means embracing:
Eggs (with yolks)
Organ meats (especially liver)
Bone broth
Full-fat, grass-fed dairy (if tolerated)
Fermented foods
These traditional foods naturally provide the synergy of fat-soluble vitamins (A, D, K2), minerals, and amino acids that your body knows how to use.
Daily Nutrient Needs for Women
Nutrient Recommended Amount Best Food Sources (per day)
Vitamin A (Retinol) 2,500–5,000 IU (not beta-carotene) 1–2 egg yolks, 1–2 oz liver, grass-fed butter
Vitamin D3 2,000–4,000 IU (from sun + food) 10–20 min sunlight, 3.5 oz salmon, cod liver oil
Vitamin K2 (MK-4/MK-7) 100–200 mcg Grass-fed butter/ghee, 1 oz aged cheese, 2 egg yolks
Choline 425–550 mg 2 egg yolks (~300 mg), 2 oz liver (~350 mg)
Vitamin B12 2.4 mcg (higher if pregnant or vegan) 2–3 oz liver or beef, eggs, dairy, shellfish
Folate (Natural Form) 400–600 mcg DFE Leafy greens, liver, eggs, avocado
Vitamin B6 1.3–1.5 mg Chicken, beef, bananas, sweet potato
Magnesium 300–400 mg 1 cup cooked spinach (~150 mg), avocado, nuts/seeds
Omega-3s (EPA+DHA) 250–500 mg 2–3 servings fatty fish/week, pastured eggs, cod liver oil
Final Thoughts
If you’re eating a whole-food, ancestrally inspired diet full of quality animal products, vegetables, and healthy fats, you’re already giving your body the daily nutrition it craves—no synthetic supplements required.
