vitamin C Diet Fitness Clean Eating Image Credit: Oxygen
vitamin C Diet Fitness Clean Eating Image Credit: Oxygen

The 7 Essential Vitamins

Every active woman needs these seven essential micronutrients.

Steven Stiefel

You can’t go wrong by taking a multivitamin/ mineral supplement every day. However, if you’re active and athletic, that might not be enough — especially if you’re training at a high intensity. Active women tend to need higher dosages of certain vitamins and minerals than a standard multi provides, and coming up short on these needed elements could mean diminished results in strength, recovery and fat loss.

These seven micro nutrients are crucial for women looking to maximize their health, physique goals and athletic achievements. Add good whole-food sources to your regular diet of clean eating, and consider supplementing with these stand-alone vitamins and minerals where you might be diet deficient.


Also known as ascorbic acid, vitamin C is a powerful water-soluble antioxidant that works to rid the body of harmful free radicals, thereby supporting faster recovery from exercise. It also bolsters your immune system to stave off short- and long-term adverse events such as colds, infections and even some forms of cancer. It helps support connective tissue, keeps capillaries healthy and aids the absorption of iron, which as you know is particularly important for women, especially around that time of the month. And since iron is al

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