Unlocking Vitality: Essential Vitamins and Minerals Every Woman Should Know About

Women can remain healthy by taking certain vitamins and minerals at specific stages of their life. This article covers vitamins and minerals every woman needs at different stages of life.

The Reproductive Years

The childbearing years last from puberty to menopause. During this period, menstruation and hormonal factors can affect your nutritional needs. The best vitamins for managing this include:

Vitamin B6 and Vitamin D

Women aged 19-50 years need a daily 15 mg vitamin D intake. Additionally, the daily requirements for vitamin B6 are 1.3 mg for those aged 19-50, 1.9 mg during pregnancy, and 2 mg while breastfeeding.

Folate (vitamin B9)

Folate reduces the risk of fetal complications relating to the spine and brain. It also helps in the creation of blood cells and promotes protein digestion.


As menopause approaches, falling estrogen levels and age can increase the risk of different deficiencies. You can manage this with the following vitamins:

Vitamin B6, B9, and B12

B vitamins are essential to your overall health as they can help with energy production, cognitive development, and nervous system function. Researchers also believe that B vitamins can reduce the risk of many conditions that frequently affect older women.


Calcium supplements are taken to improve bone health, but it is uncertain if this is a good idea. A 2015 review shows calcium supplements could slightly increase bone density.

However, other researchers are concerned that taking too much calcium could affect the cardiovascular system. Regardless, the recommended daily allowance (RDA) is 1,200 mg for women above age 50.

Above 70 Years

As people age, they lose bone and muscle mass. This can be improved by taking vitamin D, which is essential to bone health and maintaining muscle mass.

Vitamins For Different Needs

There are different vitamins for each purpose, including:

Women With Heavy Periods

Excessive blood loss can lead to iron deficiency. As such, you must eat more iron-rich foods or take iron supplements if you constantly experience heavy periods.

Pregnancy and Breastfeeding

Researchers believe that vitamin D deficiency affects 18-84% of women during pregnancy.
According to recent research, pregnant women require 4,000 international units (IU) daily to maintain optimal vitamin D levels.


A woman’s stage of life, activity levels, and overall health status can affect her nutritional needs. This can be managed by eating a healthy diet and taking supplements. You can start by consulting your doctor or dietitian on the best vitamins and minerals you can take.