Best Vitamins and Minerals for Women as per age

Best Vitamins and Minerals for Women as per age

Aging is a natural part of life and everyone has to pass through it. While your body is going through this procedure, you need you to eat right. If you are a woman who is taking care of her diet, yet falls short on essential vitamins and minerals, here is what you can do. This article will tell you the best vitamins and minerals for women as per their age.

Before we start, here is something that you should know.

The National Institutes of Health says that more than half of American people are taking a daily supplement of vitamins. Now you must know that taking multivitamins is acceptable if you lack on nutrients.

But it is not a medicine that cures any disease. It is necessary to add healthy food to your diet.

With age, the nutritional requirements of the body changes.

For women, this is more crucial because the body goes through more number of developmental phases. So it is better to consider a multivitamin that is particularly designed for women of your age.

Here is a general outline on which vitamins are best for the woman as per their age range.

19 to 30 Years of Age

If you age between 19 to 30 years of the age, here are the vitamins that you must take.


Calcium is the building block of the body. It forms strong bones and is responsible for healthy body muscles, nerves and heart function. Women need a sufficient amount of calcium in their life. Remember that your bone density builds when you are in the 20s. So the more you take, the better you get at the end.

Here at this stage, taking 1,000 milligrams of calcium per day is the best. You can add up calcium from your dietary ingredients i.e. oranges, cereals, juice, beans, leafy greens, salmon, almonds etc. if you are short on these foods, consider taking a calcium supplement daily.

Vitamin D 

The next vitamin in line is vitamin D. Just like calcium; vitamin D is essentially required for bone density. It helps in calcium absorption. There are many foods rich in vitamin D such as salmon, tuna, fortified milk, juices, and cereals.

You can also get vitamin D from soaking the sun. If you spend most of your time indoor and cannot enjoy much of sun, take the vitamin D supplements. But ask for your doctor before buying any brand randomly.

Iron is responsible for making the red blood cells of the body. As we all know, women lose a significant amount of blood as a part of menstrual bleeding or pregnancy. That is why women need more iron in their diet. So either you should try taking iron-rich foods or supplements.

Women from 18 years onwards need a daily supply of 18m Iron. The pregnant women need more quantity that is 27 mg of iron daily. All those women who are over 50 years and older need 8 mg every day.

31 to 50 Years of Age

If you fall within this range, here is what you need.

Folate is a derivative of vitamin B that is naturally found in vegetables (dark green leafy vegetables), broccoli, brown rice, spinach, green beans, sprouts, and potatoes. You may also find folate in fortified bread and cereals.

Folate is recommended to women in middle ages. If a woman is pregnant or planning a pregnancy, folic acid supplements are recommended by the doctor. It helps the helps in baby’s development and reduces the risk of spinal cord problems.

Women planning to get pregnant need 400 micrograms of folic acid every day. Pregnant women need 600mcg and breastfeeding mommies need 500 mcg folate daily.


Magnesium is required to perform a number of functions i.e. tooth and bone formation, body growth, physical and cognitive development, and pregnancy. It is essentially required for women who are in their late middle ages. It prevents the bone loss that may sometimes lead to osteoporosis in women.

Magnesium also regulates blood pressure and blood sugar levels and overall reduces the risk of cardiac and circulatory diseases. The daily dose varies for each individual. Consult a doctor to find a dose that suits you.

50 Years and Older women

When a woman passes her menopause, the natural production of estrogen is reduced. It increases the risk of heart disease, osteoporosis, and many other complications. That is why strong bones and muscle are important for women. The daily recommended dose of calcium for women after 50 years of age is 1200 mg.

Vitamin D
Vitamin D is essentially required for the absorption of calcium and to build and maintain strong bones. The daily dose of vitamin D recommended after age 50 is 600 IU and after age 70 years increases to 800 IU.

Fish Oil
Fish oil is a vital source of two essential omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two essential fatty acids prevent the risk of various diseases i.e. heart problems, cancer, and arthritis.

The American Heart Association recommends eating fish least two times each week to support heart health. If you can’t find fish, try using fish oil supplements after you cross 50 years of age.

Vitamin B12
Vitamin B12 contributes to making red blood cells for the body. It also supports the nervous system. You may find vitamin B12 in various animal protein sources i.e. meats, fish, dairy products and eggs.

When women old, their ability to absorb vitamin B12 is disturbed. When the body becomes deficient in it, the woman may go through agitation or hallucinations. Vitamin B12 is added in all multivitamins. Make sure that you are using a recommended brand by your doctor.

Final thoughts

Before you start any vitamin or mineral supplement, it is better to talk to your health care provider. It will help you to determine if taking this particular supplement is appropriate or not. Pay more attention to your supplements when you are pregnant, breastfeeding or on daily medication.




The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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