Vitamin Needs of Women at Different Ages?


Women at various stages of life have unique nutritional needs that must be considered to live a healthy life. A woman of childbearing age has certain nutritional needs vs. a woman during pregnancy and breastfeeding. As a woman ages and reaches her mature years, the physiological changes of menopause require another set of vitamins and supplements that must be taken into consideration.

Vitamins and Supplement Requirements of a Young Woman. 

Many women fail to obtain the necessary nutrients that their body requires, especially due to the stress that menstruation and blood loss places on their bodies. Iron is necessary to transport oxygen by red blood cells. It is important to maintain a healthy iron status during menstruation. Iron deficiency anemia is a major reason for doctor visits in the United States. Without enough iron, your body cannot produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin). As a result, iron deficiency anemia may leave you tired and short of breath. Since a woman’s peak bone mass occurs during her early years, vitamin K2 and vitamin D3 are vital to support healthy bones.

Nutrients Women Should be Getting During Pregnancy and Breastfeeding

Pregnancy puts unique stresses on the woman’s body and the requirements of the baby and mother must be taken into consideration to protect both their health.  Be sure to look for certain amounts of key nutrients in foods and a prenatal supplement to support the unique nutritional needs before and during pregnancy.

Iron needs increase during pregnancy as  it is necessary to deliver oxygen to blood cells, tissues, organs and support the growth of the developing baby. Folic acid is critical during the early stages of pregnancy. Healthy diets along with adequate folic acid are essential before and during pregnancy to reduce a woman’s risk of having a baby with a neural tube defect or infantile rickets in case of vitamin D.   

Vitamin D is also an essential nutrient for health, including during pregnancy. After the delivery of your baby, postnatal supplementation can help to fill in nutrient gaps and support the nutrition needs of nursing mothers. Continue your prenatal supplement regimen or consider a postnatal supplement to help meet the increased nutritional demands while nursing your baby.


Always consult your physician or gynecologist before starting on a vitamin regimen, especially if you are pregnant or thinking about becoming pregnant. 

Vitamins and Supplements as a Woman Ages!

It is a message you have heard before: Keep yourself healthy with the right mix of vitamins. But which ones, you wonder, and should I pop pills or get the nutrients through the food I eat? The best thing to do is to keep up a balanced diet. But supplements can be an effective way to fill in the gaps when they happen as women approach midlife. Vitamin B12 is also important for metabolism, and it helps your body make red blood cells. You can get it from cheese, eggs, fish, meat, milk, and yogurt. Older adults, people with anemia, vegans, and vegetarians should collaborate with a doctor to make sure they get enough of it. Vitamin D3 may be called a vitamin, but it works as a hormone. It helps to move calcium and phosphorus -- important minerals for keeping bones strong -- into your bloodstream. When your body does not have enough vitamin D, it will take calcium and phosphorus from your bones. Over time, this makes them thin and leads to conditions like osteoporosis, which puts you at risk for fractures. It is important for women at this critical age to take vitamin D3 supplement to prevent playing catch-up in the later years. You can get vitamin D3 if you eat eggs and fish, especially salmon, mackerel, and sardines. Many middle-aged and older adults, though, might need to get what they need from "fortified" foods, which have the nutrient added by the manufacturer, or from supplements. 

Plant sterols/stanols: Products containing at least 400 mg per serving of plant sterols and stanols, taken twice a day with meals for a daily intake of at least 800 mg as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.  Vitamin K2 plays an important role in keeping bones strong and helping blood clot for older people. The best food sources include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Vitamins Women Over 50 May Need!

As we age, a multitude of changes occur in our body. Changes in our bones, gastrointestinal system, and hormonal changes, all may affect the absorption and the type of vitamins that our bodies require. For example, our ability to absorb vitamin B12 from foods declines with age due to lower production of intrinsic factor- a major protein required in absorption of B12 from the gut. We may also have a poor absorption of Vitamin D3 due to the simple factor of a lack of fat in our diet. Physical and sensory changes that occur with age may affect our ability to chew and swallow food, as well as our taste for healthy food options. It remains important to support bone health in our mature years, as well. With all these changes occurring, women’s nutritional status may suffer over time.

Here are key nutrients to be sure to include in our “mature” years to help support good nutritional status and overall health:



To get any vitamin in a woman’s body she must first be able to absorb it. If she is eating healthy foods, she may want to get the most nutrition out of every bite, and that includes the vitamins. Making a few tweaks here and there may help improve her body’s absorption of both vitamins and minerals. 

If you are concerned about malabsorption of vitamins due to a possible underlying health condition, pregnancy, or natural aging, consult your doctor to help you determine an appropriate regimen of vitamins and minerals, keeping in mind that the best route of absorption may be under the tongue or sublingual absorption such as Frunutta brand of vitamins.


This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.



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