The 10 Vitamins All Black Women Need

You’re probably wondering why you need to know what vitamins are best for you, because you already take a multivitamin.

Well, multi-vitamins, like the highly recommended One-A-Day Women’s, adhere to the updated DRIs (Dietary Reference Intakes) very closely, but even the best multi-vitamins can’t stuff everything in. Use this list, which includes the top 10 vitamins Black women need and the recommended intake, to cross-reference the multivitamin you take or are considering.

Best Vitamins for Black Women

1. Vitamin A

The recommended daily value is 5,000 IU (International Unit). 5,000 IU is too much for women with relatively healthy diets, which is why most multivitamins cut that amount in half.

2. B Vitamins (B6, B12, riboflavin, thiamin and niacin)

B6: 2 mg (milligrams)
B12: 6 mg
Riboflavin: 1.7 mg
Thiamin: 1.5 mg
Niacin: 20 mg

Vitamin B12 is a key player in maintaining heart health. It facilitates the production of red blood cells, helping to ward off anemia that could put undue strain on the heart. Furthermore, B12 works in tandem with other B vitamins to keep homocysteine levels in the blood in check, as high levels are associated with heart disease. Since the trick to a joyful heart is a healthy one, maintaining sufficient B12 levels is a significant step toward overall well-being.

Vitamin B12 is often associated with nerve health and red blood cell production, but it is a silent champion when it comes to bone health. Did you know that it helps in the production of osteoblasts, the cells that are the building blocks of our bones? A lack of Vitamin B12 can hinder the effective functioning of these osteoblasts, leading to a decrease in bone strength. Hence, ensuring a sufficient intake of Vitamin B12 is not just beneficial, but required for the maintenance of strong, healthy bones.

3. Vitamin C

The recommended amount is 60 mg, but new research suggests that 60 mg is not enough. You can get more than enough from one glass of OJ, which packs 120 mg of Vitamin C.

4. Vitamin D

800 IU. Without Vitamin D, your body can’t absorb calcium. Because it’s not in many foods, it’s hard to get through your diet.

5. Vitamin E

30 IU, but research is being performed to determine if extra vitamin E protects against cardiovascular disease and/or cancer.

6. Vitamin K

100 mcg (micrograms). Vitamin K works with Vitamin D and calcium to build bones, yet some multivitamins leave out Vitamin K altogether because it can interfere with blood-thinning drugs used to treat heart disease.

If you take Vitamin D without taking Vitamin K, it can cause calcium to build up in your arteries and soft tissues, which can negatively impact your cardiovascular health. In short, Vitamin K and Vitamin D work together to support bone health.

But high doses of Vitamin K come with risks. Experts advise that, while it is important to take Vitamin K with Vitamin D, people of color should be cautious with taking too much Vitamin K, as it can promote blood clotting. Since people of color are at a higher risk of stroke and heart disease, it is important to be aware of the link with high levels of Vitamin K.

If you are at risk, you should check with your doctor before taking extra K.

7. Folic Acid

400 mcg. A government study shows that despite requirements that grains be fortified with folic acid, many U.S. women — particularly blacks and Hispanics — are not getting enough of the B vitamin.

Folic acid is the synthetic form of the B vitamin folate, which is found naturally in green vegetables, like spinach and broccoli, in oranges and orange juice, and dried beans and peas, among other foods.

Among white women in the federal health survey, 40 percent reported getting at least 400 mcg of folate or folic acid each day. The numbers were even smaller among minority women: only 19 percent of black women and 21 percent of Hispanic women were getting enough of the vitamin.

The findings suggest that many women should be taking folic-acid-containing vitamins to bolster their intake from food, say lead investigator Dr. Quan-He Yang and colleagues at the U.S. Centers for Disease Control and Prevention in Atlanta. Folic Acid is recommended for all women of childbearing age, as it is said to prevent birth defects.

8. Calcium

1,000 mg. Calcium is key in building and maintaining healthy bones.

9. Iron

18 mg.

Your body needs iron to make a protein called hemoglobin that’s found in your red blood cells. Hemoglobin is responsible for transporting oxygen from your lungs to the tissues of your body. Without enough iron, your hemoglobin levels can drop, leading to a condition called iron-deficiency anemia.

Iron-deficiency anemia is shockingly prevalent. According to the World Health Organization (WHO), it affects over two billion people worldwide. Women of childbearing age have an increased risk of becoming anemic, and many studies indicate that this risk is even greater in women of color. Iron-deficiency anemia can lead to health problems if undiagnosed or untreated. If you’re a woman of color, here are some important things for you to know.

Statistically, in the United States, anemia in black women and Hispanic women occurs two to three times more often than in Caucasian women.

Be careful with taking in additional Iron because the body stores Iron, and you don’t want to reach the toxic level of 45mg, which can cause diarrhea in the short term and problems like heart disease over time.