Beauty Tips

Vitamins for Women: What You Really Need

Instead of assuming you need to pop the latest buzz-generating vitamins for women, consult this list of key nutrients

by Carrie Stern Kleiner

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Protein: For your hair "Since hair is about 97 percent protein, strong, shiny hair and a healthy scalp require quality protein from your diet," says Drayer. She recommends that you get a quarter of your calories from protein (so about 94 g of protein a day). Foods like meat, poultry, fish, beans, nuts and seeds will ensure a healthy scalp and hair. And aim to eat foods rich in iron (18 mg a day), like lean meats and poultry, dried fruits and fortified cereals, which help carry red blood cells to the hair follicle; silicone (there is no recommended daily allowance, so what you eat is a bonus), found in whole wheat bread, brown rice and bananas to make hair stronger and thicker; and selenium (55 mcg daily) found in brazil nuts, tuna, whole grains and eggs, which has antioxidant properties that protect our scalp from free radical damage that can ultimately lead to dandruff.

SEE NEXT PAGE: Vitamin A (2,333 IU daily): For your immune system

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Older comments

I used to work at the University of Pittsburgh's School of Medicine for twelve physicians who studied vitamins and their effects. My appearance and health changes drastically when I don't take strong vitamin/mineral supplements.

by GigiSD Monday, May 6, 2013 at 11:16AM Report as inappropriate

Smart.

by Mollysunshine Thursday, March 28, 2013 at 02:20AM Report as inappropriate

i really enjoyed reading this....got a lot of helpful tips to be healthy as woman

by onelove211 Thursday, January 24, 2013 at 05:48PM Report as inappropriate

vitamins are needed! very helpful for you

by aishak55 Saturday, December 29, 2012 at 03:13PM Report as inappropriate

I take all of these except iron on a rotation basis. But I eat steak once a week and plenty of eggs.

by EricaC123 Wednesday, December 26, 2012 at 08:25AM Report as inappropriate

I learned a lot! I think I might check out getting a Vitamin A supplement!

by Chris213 Tuesday, October 30, 2012 at 05:08PM Report as inappropriate

Really helpful, thanks!

by michellefuentes Sunday, August 19, 2012 at 11:01PM Report as inappropriate

My primary care physician just told me the other day to add B complex and D to my Calcium Citrate and multi-vitamin.

by alictasia Friday, August 10, 2012 at 06:03PM Report as inappropriate

Trying to eat more fish and lots of fresh organic veggies and fruits. These are some great tips to follow for ever!

by Ydabney Friday, August 10, 2012 at 01:59PM Report as inappropriate

I take garlic pills and eat it as much as possible. I also take vitamins for my eyes mesozeaxanthin derived from marigolds.

by asiagirl4ever Monday, July 16, 2012 at 08:49PM Report as inappropriate