Vitamins are vital in supporting women’s health at every stage of life. They help support optimal immune function and bone, skin, and reproductive health. The right nutrients help women feel their best and stay well. No matter your age, your body has unique nutritional needs that change over time.
Age, lifestyle, and overall health and health goals can influence which vitamins are most important. Understanding your body’s specific needs and how these needs may change over time can help you choose supplements that truly support optimal health and wellness.
1. Folate/Folic Acid
Folate, also known as vitamin B9, is commonly taken to support a healthy pregnancy. It helps to prevent low birth weight and neural tube defects in a developing fetus. It’s also important for red blood cell formation and DNA for new cells.
Folate also supports heart health and cellular function in women who are not pregnant. Folate deficiencies can lead to a type of anemia that is more common in women than men.
Folic acid is the synthetic form of folate. Folate is found naturally in many foods including fruits, vegetables, and nuts, while folic acid is found in supplements and fortified foods like cereal.
Folate supplements may interact with the following medications:
- Azulfidine (sulfasalazine)
- Dilantin (phenytoin)
- Tegretol (carbamazepine)
- Trexall (methotrexate)
2. Iron
Iron is a mineral that promotes the body's growth and development. Given that it supports healthy red blood cell production and carries oxygen throughout the body, losing too much iron can lead to iron deficiency anemia. This makes taking iron supplements especially important for menstruating women. Pregnant women generally need additional iron to supply enough blood for fetal growth and development.
Iron deficiencies can cause hormonal imbalances and menstrual cycle disruptions, which may negatively impact fertility. Maintaining appropriate iron levels is important for all women, especially those who are trying to conceive because it promotes optimal reproductive health.
Iron may interact with the following medications:
- Levodopa (found in Sinemet)
- Proton pump inhibitors such as Prevacid (lansoprazole) and Prilosec (omeprazole)
- Synthroid (levothyroxine)
3. Calcium
Calcium plays an important role in building and maintaining strong bones and protecting them. This is particularly important as women approach menopause and their risk of osteoporosis increases. Adequate calcium intake can help reduce bone loss and lower the risk of fractures. It also supports muscle function.
Aside from its impact on bone health, calcium also plays a role in hormonal regulation and ovulation.
Calcium may interact with the following medications:
- Lithobid (lithium)
- Quinolone antibiotics such as Cipro (ciprofloxacin)
- Synthroid (levothyroxine)
- Tivicay (dolutegravir)
4. Vitamin B12
Vitamin B12 helps keep the body’s nerves, blood cells, and metabolism healthy. The ability to absorb B12 from food may decrease as women age, making supplementation especially beneficial for those 50 years or older. Supplementation may also be useful during pregnancy to support fetal development and for those following a vegetarian or vegan diet.
Vitamin B12 may interact with the following medications:
- Glucophage (metformin)
- Medications taken to reduce stomach acid such as Prilosec (omeprazole), Prevacid (lansoprazole), and Zantac (ranitidine)
5. Vitamin D
Vitamin D helps the body absorb calcium to build strong bones and protect bone health. It also plays a role in reducing inflammation, supporting immune function, and regulating mood. Many women, particularly those with limited sun exposure or more melanated skin tones, may not get enough vitamin D, making supplementation important.
Additionally, vitamin D supports ovarian function and helps regulate menstrual cycles. Vitamin D deficiency has been linked to irregular periods, polycystic ovary syndrome (PCOS), and reduced fertility.
Vitamin D supplements may interact with the following medications:
- Cholesterol-lowering medications such as Lipitor (atorvastatin), Mevacor (lovastatin), and Zocor (simvastatin)
- Thiazide diuretics such as Mircozide (hydrochlorothiazide)
- Xenical (orlistat)
6. Omega-3 Fatty Acids
Omega-3s are healthy fats that support heart health, brain function, and joint health. They are usually found in fish and flaxseed. They may also help manage menstrual discomfort and reduce inflammation. During pregnancy, they support fetal brain and eye development.
Omega-3 fatty acids may interact with blood-thinning medications such as Coumadin (warfarin).
7. Magnesium
Magnesium supports muscle and nerve function, energy production, and heart health. It may also help regulate blood sugar and blood pressure. Additionally, it can help ease symptoms of premenstrual syndrome (PMS), such as mood swings and cramps. Many women don’t get enough magnesium through diet alone, making supplementation an option to help achieve optimal levels.
Magnesium plays an important role in the ovulation process. It can also help address some of the underlying symptoms and health concerns associated with PCOS in addition to blood sugar regulation.
Magnesium may interact with certain medications, such as:
- Bisphosphonates
- Certain antibiotics
- High doses of zinc supplements
8. Multivitamin/Prenatal
Not all women need a multivitamin or prenatal supplement. Routine multivitamin or prenatal use may not offer significant benefits for women who are not vitamin deficient. Those who eat a balanced diet will likely receive the nutrients they need from the foods they eat. Those who don’t get enough vitamins and minerals from food alone, are on restrictive diets, or have a poor appetite are most likely to benefit from routine multivitamin use.
It is recommended that women who are pregnant or planning to become pregnant take a prenatal supplement daily. Given that nutritional requirements increase during pregnancy, a prenatal vitamin can help ensure appropriate nutrient intake. In addition to the vitamins previously mentioned, the following nutrients are especially important before and during pregnancy:
- Iodine
- Vitamin A
- Vitamin B6
- Zinc
Product formulations for both multivitamins and prenatal supplements can vary, so it is important to review product ingredients and consider consulting with your healthcare provider prior to taking them.
Why Women Need Specific Vitamins
Women's bodies go through unique changes throughout life and demands across different life stages such as during menstruation, pregnancy, and menopause. These stages are often accompanied by hormonal changes and changes in nutritional needs. The vitamins mentioned play key roles in supporting these changes.
Vitamins for Different Age Groups
Recommended vitamin intake changes with age. For younger women who are menstruating and women who are living through the reproductive years before and during pregnancy, nutrients like folate, iron, and vitamin B12 are especially important. Folate provides fertility and pregnancy support, while iron helps replenish what is lost during menstruation. Vitamin B12 supports energy levels and brain function.
As hormones begin to fluctuate prior to and during menopause and beyond, bone and heart health as well as hormonal support become more important. Nutrients like calcium, vitamin D, magnesium, and omega-3s aid in various ways during this transition.
When to Consider Supplements
Choosing healthy, nutrient-dense foods is how most women are able to receive the nutrients they need. Women who are pregnant or trying to conceive, postmenopausal, or following certain restrictive diets should consider supplements. Women who fall into any of these categories should speak with a healthcare provider to determine if supplementation is appropriate and which supplements are necessary.
Potential Risks and Interactions
Most dietary supplements are considered safe, but they are not regulated by the U.S. Food and Drug Administration. They should be taken under the supervision of a healthcare provider. Some supplements can be dangerous if taken in excess. It is important to note that certain blood levels may need to be tracked and monitored prior to and during supplementation. Each supplement has individual risks and interactions.
How to Get Enough Vitamins From Food
You can ensure you are getting enough vitamins from your food by eating a balanced diet and following the recommended dietary guidelines. Consuming a variety of foods from different food groups consistently is key. Consider choosing foods you enjoy to help meet your nutritional needs.
Summary
Vitamins and supplements are essential to supporting women’s health at various stages of life. As women age or go through different life phases such as pregnancy and menopause, nutritional needs can shift significantly. Vitamins and supplements can help fill nutritional gaps while supporting overall health.
These essential vitamins support different aspects of health such as fertility, mood, menstrual health, and heart health. There are many factors that can help you choose the right supplements for your needs. It's important to discuss your health needs with a healthcare provider to determine which supplements may be beneficial.
