Types of vitamins for women by age

20.02.23 226

Micronutrient requirements in women and men are different. With biological characteristics in response to motherhood, women are more likely to have vitamin and mineral deficiencies than men. Depending on age, the need for vitamins of women is also different, but not everyone is interested in that. Do you know about vitamins for women by age? Let’s find out with Solife.blog through the article below!

1. Overview all the best Supplements For Women

You may not know, vitamins and minerals are only needed in very small amounts, but play an essential role in maintaining and improving the immune system, nutritional status of health and nutritional needs in women and men. gender is completely different. Why is that so? Because the metabolism of the sexes is fundamentally different, the hormonal balance also is different. Besides, women often consume less food and energy consumption is also lower than men. The need for vitamins of each stage is also different.

The best supplements for women such as: Vitamins A, D, E, K, Vitamin C, B vitamins, iron, calcium, magnesium, zinc, iodine, … and omega-3.

Overview of the best supplements for women

2. Micronutrient overview and recommended intake

2.1. 2.1. Overview of D

Micronutrients are vitamins and minerals needed by the body in very small amounts. However, their impact on the body’s health is very important, and a deficiency in any of them can cause serious and even life-threatening conditions(1).

Unlike macronutrients (carbohydrates, proteins, lipids), micronutrients do not produce energy. Vitamins are divided into 2 groups based on their physical properties: Water-soluble vitamins and oil-soluble vitamins.

    • Oil-soluble vitamins: Vitamins A, D, E, K
      The function of these vitamins is well known. Vitamin A new vision function, skin stability, immune function. Vitamin E has a role in antioxidants, vitamin K is necessary for blood clotting, vitamin D is necessary for the absorption of calcium and phosphorus.

    • Water-soluble vitamins: Vitamin C, vitamins B1, B2, B3, B5, B6, B12, Folic

Minerals are divided into 2 main groups according to daily needs:

    • Macro minerals (daily needs >> 100mg): Calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium.

    • Trace minerals (daily needs do not exceed 100 mg): Iron, zinc, Selenium, Manganese, copper, Iodine,…

2.2. 2.2. Recommended dosage

The recommended vitamin and mineral requirements calculated by age and gender ensure that most people (97.5%) are healthy.

Table of vitamin needs needed in 1 day(2)
Table of vitamin needs needed in 1 day(2)
Need for minerals and micronutrients (2)
Need for minerals and micronutrients (2)
Iodine, iron and zinc requirements (2)
Iodine, iron and zinc requirements (2)

3. Micronutrient needs of women at each age

In each stage of life, women’s vitamin needs are also different

3.1. 3.1. Children and adolescents

This is the period of puberty and development both physically and mentally, the supplementation of micronutrients during this period has a very important role. Focus on supplementing vitamins B1, B2, vitamin D and calcium to promote digestion, absorption of calcium, phosphorus to grow taller, nails, skin, bones and hair.

  • The need for vitamin B1 from 0.2 – 1.1mg through cereal products, meat, fish, poultry, …

  • The need for vitamin B2 from 0.3 – 1mg through vegetables, meat, fish, milk, cereals, …

Milling cereals can lose 60% of vitamin B2

  • Vitamin D requirements are about 5 mcg. Vitamin D is usually found in eggs, milk, butter, fish liver, etc. Breast milk has low levels of vitamin D, so breastfed children need regular sunbathing to avoid rickets.

  • Adolescents need about 1000 mg of calcium per day. The best sources of calcium are milk and dairy products.

You can read more Vitamins and minerals for teenager growth – Solife

3.2. 3.2. Women between 19 – 50 years old

  • Calcium is one of the basic building blocks of bones and teeth, making bones and teeth strong. This requirement for calcium at this age is less than that of adolescents, about 700 mg/day.

Women in their 30s have a high risk of calcium deficiency, which leads to osteoporosis. Need to pay attention to adequate calcium supplements. Besides, avoid excess supplements to avoid the risk of kidney stones, hardening of blood vessels,…

  • About 10 mcg of vitamin D per day is needed for effective calcium absorption.

  • The average daily iron loss in women is 1.5 mg. Therefore, a woman’s iron requirement is about 15 mg and increases during menstruation, pregnancy and lactation.

  • Vitamin B9 needs about 400 mcg/day. Vitamin B9 deficiency may be a co-factor in some cervical cancers and cause red blood cell anemia.

  • Magnesium has a vital role in hundreds of biochemical reactions in the body. Women in this phase need 205 mg/day. Magnesium deficiency increases calcium in soft tissues, increasing the formation of kidney stones.

It is necessary to pay attention to vitamin supplements for women aged 30. At this age the body begins to age. Vitamin supplements to help prevent this condition and maintain good health.

3.3. 3.3. Pregnant and lactating women

Pregnant and lactating women often have a higher need for vitamins than usual to ensure the health of mother and baby.

  • During pregnancy, the World Health Organization (WHO) recommends that pregnant women take about 30 mg of elemental iron per day to prevent anemia (3).

  • Vitamin A helps increase the survival rate of the fetus. Need 800 mcg/day for pregnant women and 850 mcg/day for nursing mothers

  • Magnesium has a detoxifying effect on pregnancy, pregnant women need about 250 mcg/day to meet their needs.

3.4. 3.4. Older women

The set of 3 anti-aging vitamins A, C, E is an indispensable vitamin for women over 50 years old.

  • Vitamin A needs about 600 mcg/day

  • Vitamin C needs about 70 mg/day.

  • Vitamin E needs about 12 mg/day.

The body produces less estrogen during this period, the risk of heart disease, osteoporosis is higher. Calcium and vitamin D are essential for women during this period because calcium is necessary for normal bone maintenance, vitamin D is a factor that increases calcium absorption.

  • About 15 mcg of vitamin D/day is needed to meet the body’s needs.

  • Calcium needs about 1000 mg/day.

Elderly people have low stomach acid and vitamin B12 from food is not completely released or absorbed.

  • Vitamin B12 needs about 2.4 mcg/day, keeping the brain and nervous system healthy.

4. Criteria for choosing vitamins for women

Because regular foods may not provide enough vitamins for the body, women can supplement with multivitamins with the following criteria:

  • Choose the right vitamins for your needs.

  • Packaging, ingredients and manufacturing processes are clear, unambiguous, and overt.

  • Passed the test of the competent authority, licensed to circulate in the host country.

5. Good vitamins for women

In general, all vitamins and minerals play a role in women’s health. However, there are some vitamins that are said to be best for women such as: Vitamin C helps increase iron production, vitamin D increases calcium absorption, B vitamins ensure mental health, reduce stress, vitamin E helps prevent stress, prevent wrinkles. Folic acid is one of the most important vitamins for women during pregnancy because it helps with healthy cell division and prevents serious birth defects in the fetus during pregnancy.


(1) https://www.healthline.com/nutrition/micronutrients

(3) https://soyte.namdinh.gov.vn/

Tài liệu tham khảo

Bảng nhu cầu dinh dưỡng khuyến nghị cho người Việt Nam. Nhà xuất bản Y học Hà Nội.

Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)