Women

What vitamins should women take daily?

Vitabiotics | Published: 10/07/2024

What vitamins should women take daily? What vitamins should women take daily?

With busy work, social and family lives, it’s not always easy for women to maintain a healthy, balanced diet every day. Therefore, there are some vitamins that women should take daily to help support their health and wellbeing throughout the different stages of life.

We delve deeper into the many essential vitamins and minerals which women should ensure they’re getting enough of every day.

What vitamins should women take daily?

Women lead busy lives and often, each day can be a juggling act! So ensuring that your body is getting enough specific nutrients can help support health and wellbeing to make busy lives, that little bit easier.

Vitamin C and Biotin - Although skin products and lifestyle factors can affect skin health, certain vitamins can also have an impact. Vitamin C contributes to normal collagen formation for the normal function of skin whilst biotin, also known as vitamin B7, contributes to the maintenance of normal skin.

Zinc and Copper - Hair can be an important part of a woman’s identity, so caring for it is important. The mineral zinc contributes to the maintenance of normal hair whilst the mineral copper contributes to normal hair pigmentation as well as normal skin pigmentation. Copper also supports the protection of cells from oxidative stress.

Zinc is another important mineral for women during the reproductive years as it contributes to normal fertility and reproduction.

Vitamin D - The ‘sunshine’ vitamin plays several important roles in a woman’s body. It not only contributes to the maintenance of normal bones, which is vital throughout life but particularly as we get older.. Vitamin D contributes to the normal function of the immune system too.

Iron - A woman’s energy levels can fluctuate for many reasons and iron intake can help support these. Iron contributes to normal formation of red blood cells and haemoglobin, an important consideration during the menstrual cycle.

Iron contributes to normal energy release, and helps to reduce tiredness and fatigue. It also contributes to the normal function of the immune system.

B Complex vitamins - The group of eight water-soluble B vitamins all play an important role in a woman’s body. Vitamin B6 contributes to the regulation of hormonal activity plus, along with vitamin B5 (pantothenic acid), it helps contribute to the reduction of tiredness and fatigue. Vitamin B12 also contributes to normal energy release, further helping support a woman’s busy life. Vitamin B6 and B12 also support normal immune system function whilst vitamin B1 contributes to the normal function of the heart and nervous system.

Folic Acid (Vitamin B9) - This B vitamin in particular is important when a woman is trying to conceive as well as during pregnancy. For women who are trying to conceive supplemental folic acid intake increases maternal folate status. This is important as low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception. In pregnancy, folic acid plays a role in the process of cell division, and also contributes to maternal tissue growth during pregnancy..

What are the best vitamins for a woman in her 20s?

During her twenties, a woman may be working long hours, getting to bed late and missing out on crucial sleep. Useful vitamins include vitamin B12 which can help with energy release and vitamin B5 (pantothenic acid), which contributes to normal mental performance.

Plus, longer days spent in the office can mean a woman spends less time outside. As sunshine is the main source of vitamin D, it is important to take a vitamin D supplement every day during the winter months, but also during the warmer months too if time outside is limited. Vitamin D contributes to the normal function of the immune system and helps support normal bone health.

Menstruating women may benefit from iron as well as vitamin B6. Vitamin C-rich foods or a vitamin C supplement can help increase the absorption of iron.

Women in their twenties may also want to pay attention to their hair, skin and nail health. Vitamin C, biotin, copper and zinc can help offer support. Selenium also contributes to the maintenance of normal hair and nails.

A women's multivitamin, such as Wellwoman, can be a convenient way to fill any nutritional gaps in your diet during this time of life.

What are the best vitamins for a woman in her 30s?

To support health in her thirties, a woman may benefit from certain vitamins and minerals.

To support conception, folic acid and zinc can be useful. The UK Department of Health recommends that women take 400 micrograms (µg) of folic acid every day as soon as they start trying for a baby to increase maternal folate status.

During pregnancy itself, folic acid is also advised. Again, the UK Department of Health recommends that pregnant women take 400µg of folic acid until the 12th week of pregnancy.

Zinc is an important mineral that women need enough of as it contributes to normal fertility and reproduction.

Breastfeeding women may also benefit from specific nutrients.

The UK Department of Health advises that all breastfeeding women take 10µg of vitamin D every day. Omega -3 DHA may also help as maternal intake of DHA contributes to the normal brain and eye development of breast-fed infants.

The Vitabiotics Pregnacare range provides trusted support for every stage of pregnancy, including pre-pregnancy vitamins, prenatal vitamins and postnatal vitamins.

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What are the best vitamins for a woman in her 40s?

A woman in her forties might be juggling the demands of work and a growing family. To help maintain energy a woman may benefit from taking iron as well as magnesium which contributes to the reduction of tiredness and fatigue and B vitamins such as vitamin B3 (niacin) and B12, which contribute to normal energy release.

What are the best vitamins for a woman in her 50s?

During her forties and fifties, a woman will likely go through menopause, a natural stage of life which usually occurs between the ages of 45 and 55, however this can vary considerably.

Hormonal changes during this period can cause changes in energy and mood whilst also potentially affecting hair, skin and bone health.

Vitamin B6 is a useful vitamin to take at this time, as it contributes to the regulation of hormonal activity.

Vitamins B5, B6 and iron, which contribute to the reduction of tiredness and fatigue can help support energy release.

The minerals calcium and magnesium, as well as vitamin D contribute to maintenance of normal bones, whilst nutrients such as vitamin C, biotin, copper and zinc can help support hair, skin and nail health. Vitamin C contributes to normal collagen formation to support the skin. Biotin supports normal skin and hair, and copper supports normal skin and hair pigmentation , while zinc supports normal nails.

A multivitamin targeted to women at this stage of life can help safeguard a woman’s intake of various vitamins and minerals.

Menopace Original provides nutritional support formulated to be taken perimenopause, and during and after the menopause. It provides 22 key nutrients including vitamin B6 to support the regulation of hormonal activity and vitamin B5.

Wellwoman 50+ has been specially developed with 26 nutrients to help maintain overall vitality and areas of health particularly relevant to those in mid-life stage.It includes thiamin to support normal heart health.

What are the best vitamins for a woman in her 60s?

Post menopause, women may want to consider certain vitamins and minerals which support their bone, muscle and joint health, to help them lead comfortably active lives.

Vitamin D, zinc and manganese are useful here, as is vitamin C which contributes to normal collagen formation for the normal function of bones and cartilage. Calcium and vitamin D should also be considered thanks to their role in contributing to the maintenance of normal bones. While magnesium contributes to normal muscle function.

Jointace Original is a micronutrient supplement which contains a blend of trace minerals, vitamins and nutrients, ideal for those with an active life, in sport or in later life.

What are the best vitamins for a woman in her 70s+?

To protect a woman’s health as she ages, certain vitamins can be useful. These include vitamin C and D, which contribute to the normal function of the immune system and vitamin B1, which supports the normal function of the heart and nervous system.

To help support brain health, a woman in her seventies should also get enough of the minerals zinc and iodine. Zinc helps support normal vision while iodine supports normal cognitive function.

Wellwoman 70+ is a carefully formulated supplement for women 70 and over containing 26 nutrients to support overall health and vitality, including vitamin B1 to support heart health.

Benefits of daily vitamins for women

Not only can daily vitamins for women help support energy (vitamin B12) and hormonal health (vitamin B6) , but they can also support various areas of health from vision (zinc) , throughout skin (biotin) and heart health (vitamin B1). Ensuring you get enough of the vitamins that your body needs every day, helps you to be able to live life to its fullest.

How to get essential daily vitamins

A healthy and varied diet is a great way to ensure you’re getting all the vitamins and minerals that your body needs. However in reality, it’s not always easy to eat a balanced diet every day, which could mean that you’re missing out on essential nutrients needed to support your stage of life.

Supplements can help here, to safeguard your intake of vital vitamins and minerals.

Essential vitamins for vegetarian & vegan women

Whilst all women require the same vitamins and minerals at various stages of their life, there are some specific nutrients which vegetarian and vegan women may require more, in order to fill dietary gaps.

Vitamin B12, which is naturally found in animal products such as fish, meat, poultry, eggs, milk, and milk products, is generally not found in plant foods. This means it’s important to ensure that vegan and vegetarian women get enough vitamin B12, which contributes to red blood cell formation.

Women who follow a diet which doesn’t include meat, should also ensure they’re getting enough iron, a mineral which is most commonly found in red meat. Iron contributes to normal formation of red blood cells and haemoglobin and zinc.

Wellwoman Vegan contains 24 nutrients to help safeguard the nutritional needs of women following a vegetarian or vegan diet. It provides higher levels of iron and vitamin B12 when compared to Wellwoman Original.

Although both men and women need to ensure they’re getting enough nutrients in their diet, there are many vitamins for women which can offer extra support during various life stages including menstruation, pregnancy and menopause. To ensure that you’re getting enough of these vitamins, which may be lacking from your diet, a daily supplement can help.

Meet the Author

lucy gornall

lucy gornall

Copywriter

lucy gornall

Copywriter

Lucy is an award winning freelance health, fitness and wellbeing journalist and copywriter. She is also a personal trainer, teaching at London based studios. With 10 years of journalistic experience under her belt, Lucy was formerly a health editor across various women’s magazines and also editor for a national women’s glossy title. She now writes for various publications whilst also working on various branded content

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