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Discover your WoW with essential vitamins and minerals for women

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Our bodies need a range of vitamins and minerals to stay healthy and strong. Whole foods like fruit, vegetables, whole grains and healthy fats are the best source of essential nutrients but it can sometimes be difficult to know if we are eating enough. It can get even more confusing if we switch to a vegetarian or vegan diet or become pregnant.

Here are a few of the nutrients essential for women’s health. If you are worried about a specific nutritional deficiency, make sure to have a chat to your Pharmacist or Doctor.

Vitamin D

VITAMIN D: When taken with calcium, helps to build strong bones. Also helps support your immune defences.

WHO: Women who are elderly, particularly if you are housebound, naturally darker skinned – the pigment in dark skin reduces the penetration of UV light. Women who avoid the sun for long periods by choice or for medical reasons or cover their body for religious or cultural reasons.

WHERE: Sunshine is the main source of vitamin D. Your skin makes vitamin D when it’s exposed to ultraviolet light from the sun.

Grab a Vitamin D supplement from our range online today.


CALCIUM: Helps protect and build strong bones. Your body stores calcium in your bones, so if you don’t get enough calcium from food, your body will take calcium from your bones, making them weak and easily broken. Calcium also helps messages go between your brain and muscles.

WHO: Girls ages 9 to 18 need 1300 mg of calcium each day. Adult women need 1000 mg of calcium each day. After menopause, you need 1300 mg of calcium each day to help slow the bone loss that comes with aging.

WHERE: Low-fat/fat-free yogurt, cheese, and milk, tofu, cereals, canned salmon, dark green leafy vegetables.

Grab a calcium supplement from our range online today.


IRON: A component of red blood cells that carries oxygen around your body. Helps make certain hormones and connective tissue in your body.

WHO: All women who have menstrual periods. Iron is lost during monthly periods. Pregnant women. Women need more iron during pregnancy to supply enough blood for growing babies. Many women, especially pregnant women, do not get enough iron from food alone. This can put you at risk of iron-deficiency anaemia which can make you feel tired, weak, and dizzy.

WHERE: Lean red meats and chicken, seafood, cereals/breads with iron added, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes.

Grab an iron supplement from our range online today.

B Vitamins

B VITAMINS: Vitamins like B6 and B12 help the body to convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind. Biotin has long been recognized for its vital role in healthy hair.

WHO: Women who exercise regularly, pregnant women, vegans and vegetarians, older women 65+ who may find it harder to absorb adequate amounts from food.

HOW: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals.

Grab a B Vitamin supplement from our range online today.