Individual nutritional needs vary according to age and overall health status. Some requirements are specific to women, and they can also change during the lifespan.
Women can benefit from a higher intake of some nutrients at specific stages of their life. This article looks at some of the vitamins and minerals a woman needs at different stages of life.
Recommended daily allowances for vitamins.
In the United States, the Food and Nutrition Board (FNB) advise on nutrition. They set the recommended daily allowance (RDA) and adequate intake (AI) for a range of nutrients.
The FNB set the RDA for a specific vitamin when there is enough scientific evidence to suggest that a specific daily dietary intake is beneficial. This happens when the vitamin is proven to meet the nutritional requirement of
If the FNB do not have enough scientific evidence to establish an RDA, they usually recommend an AI instead.
The tables below, which use information from the FNB and the Office for Dietary Supplements (ODS), list the RDAs for some vitamins and minerals for women of various ages. AIs have an asterisk (*), and vitamin amounts are in milligrams (mg) or micrograms (mcg).
This table shows the requirements for women aged 9–50 years:
| 9–13 years | 14–18 years | 19–30 years | 31–50 years | |
| Vitamin A (mcg) | 600 | 700 | 700 | 700 |
| Vitamin C (mg) | 45 | 65 | 75 | 75 |
| Vitamin E (mg) | 11 | 15 | 15 | 15 |
| Vitamin D (mcg) | 15 | 15 | 15 | 15 |
| Vitamin K (mcg) | 60* | 75* | 90* | 90* |
| Thiamin (mg) | 0.9 | 1 | 1.1 | 1.1 |
| Riboflavin (mg) | 0.9 | 1 | 1.1 | 1.1 |
| Niacin (mg) | 12 | 14 | 14 | 14 |
| Vitamin B6 (mg) | 1 | 1.2 | 1.3 | 1.3 |
| Folate (mcg) | 300 | 400 | 400 | 400 |
| Vitamin B12 (mcg) | 1.8 | 2.4 | 2.4 | 2.4 |
| Biotin (mcg) | 20* | 25* | 30* | 30* |
| Choline (mg) | 375* | 400* | 425* | 425* |
| 1,300 | 1,300 | 1,000 | 1,000 | |
| 8 | 15 | 18 | 18 | |
| Iodine (mcg) | 120 | 150 | 150 | 150 |
The table below shows the requirements for women aged 51 years and older, those who are pregnant, and those who are breastfeeding:
| 51–70 years | 70 years or above | During pregnancy | While breastfeeding | |
| Vitamin A (mcg) | 700 | 700 | 750–770 | 1,200–1,300 |
| Vitamin C (mg) | 75 | 75 | 85 | 115–120 |
| Vitamin E (mg) | 15 | 15 | 15 | 19 |
| Vitamin D (mcg) | 15 | 20 | 15 | 15 |
| Vitamin K (mcg) | 90* | 90* | 75–90* | 75–90* |
| Thiamin (mg) | 1.1 | 1.1 | 1.4 | 1.4 |
| Riboflavin (mg) | 1.1 | 1.1 | 1.4 | 1.6 |
| Niacin (mg) | 14 | 14 | 18 | 17 |
| Vitamin B6 (mg) | 1.5 | 1.5 | 1.9 | 2 |
| Folate (mcg) | 400 | 400 | 600 | 500 |
| Vitamin B12 (mcg) | 2.4 | 2.4 | 2.6 | 2.8 |
| Biotin (mcg) | 30* | 30* | 30* | 35* |
| Choline (mg) | 425* | 425* | 450* | 550* |
| Calcium (mg) | 1,200 | 1,200 | 1,000–1,300 | 1,000–1,300 |
| Iron (mg) | 8 | 8 | 27 | 9–10 |
| Iodine (mcg) | 150 | 150 | 220 | 290 |
The childbearing years last from puberty to menopause. Menstruation and hormonal factors can affect someone’s nutritional needs at this time.
Vitamin B6 and vitamin D
In 2017, a group of scientists
Women aged 19–50 years need a daily intake of
The requirements for vitamin B6 are
Iodine
Iodine is crucial for the healthy development of the fetal brain during pregnancy.
According to a
Those in this age group are the most likely to become pregnant. The RDA for iodine for this group is
However, people should not take iodine supplements unless a doctor recommends them. Unnecessary iron supplementation may negatively affect thyroid health. Anyone who has concerns about their iodine levels should ask their healthcare provider for advice.
Folate (vitamin B9)
Folate, also known as vitamin B9, is essential during the reproductive years. It reduces the risk of fetal complications, especially those involving the spine and brain, helps create red blood cells, and aids protein digestion.
People often use the terms folate and folic acid interchangeably, but there is a difference.
Folic acid is a general term for vitamin B9, which comes in different forms, according to the
Folic acid is a synthetic form of folate. It is present in supplements and some fortified foods. Taking folate supplements may help prevent problems in a fetus’s developing spine or brain.
Women aged 18 years and older who are not pregnant need
Iron
Many women experience iron deficiency during their reproductive years. Iron is a mineral that is essential for reproductive organs and functions.
It is also important for:
- energy production
- wound healing
- immune function
- red blood cell formation
- growth and development
The RDA for iron for women aged 19–50 years is
As menopause approaches, nutritional needs may change. Falling estrogen levels and the aging process can increase the risk of different types of deficiency.
Vitamin B6, B9 (folic acid), and B12
B vitamins are crucial to overall health. The need for various B vitamins may increase after menopause.
Vitamin B6, B9 (folic acid), and B12 help with:
- red blood cell production
- energy production
- protein metabolism
- cognitive development
- nervous system function
Research also indicates that B vitamins may lower the risk of many conditions that impact older women more frequently.
The requirement for vitamin B6 rises from
There is also a
According to the FNB,
Vitamin D and calcium
During menopause, estrogen levels fall, and the risk of developing osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and vitamin D are essential for good bone health.
So, women should ensure that they adopt a diet and lifestyle that enable them to maintain levels of these vitamins.
Vitamin D
The RDA of vitamin D for adult women under 70 years of age is
Vitamin D deficiency is a common issue at this age. Women should ask about undergoing a test to see if they need to take supplements.
Calcium
Some people also take calcium supplements for bone health, but it is unclear whether or not this is a good idea.
One
A
The RDA of calcium is
Vitamin D is essential to bone health and helps maintain muscle mass. As people age, they naturally begin to lose bone and muscle mass. People over the age of 70 years need more vitamin D than younger people.
Exposure to sunlight provides most of a person’s vitamin D, but vitamin D is also available in supplement form, oily fish,
Women’s activity levels and overall health status can affect their dietary needs.
Women who are very active
Women who exercise a lot or have physically demanding jobs may need to consume more nutrients to stay healthy.
Research from 2014 suggests that female athletes and those with active military jobs have a higher risk of deficiencies in vitamin D and calcium. This can lead to weakened bones and a greater risk of injury.
Those who are very active may also have a greater risk of iron deficiency.
Very physically active women should speak with a doctor or dietitian about tailoring their diet and supplement intake to meet their specific needs.
Women with heavy periods
Excessive blood loss from heavy periods can lead to iron deficiency and anemia. Women who regularly experience heavy periods may benefit from eating more iron-rich foods or taking iron supplements.
Anyone who has concerns about their periods or heavy menstrual bleeding should speak with a doctor.
Pregnancy and breastfeeding
Diet and nutrition are important for pregnancy and breastfeeding. Most requirements tend to be higher at this time.
Researchers estimate that vitamin D deficiency affects
According to recent research, women need around
Choline is also essential for the health of both the mother and the fetus.
Iodine is important for healthy brain development. The RDA is
Folate helps reduce the risk of congenital anomalies. The RDA for folate is
Vegan or vegetarian diet
Women who follow a plant-based diet may need to plan their meals to ensure that they consume enough of each nutrient.
For example, vitamin B12 only tends to occur naturally in animal products. Therefore, vegans and vegetarians may need to take supplements or eat foods fortified with vitamin B12. Examples of these include some breakfast cereals and milk alternatives.
There may also be low levels of iron, protein, calcium, and zinc in a vegetarian or vegan diet. The best way to prevent deficiencies while following one of these is to eat a balanced and varied diet that includes foods such as:
- beans, peas, and legumes
- whole grains
- nuts and seeds
- soy products
- broccoli
- dark green, leafy vegetables, such as spinach, kale, and mustard greens
- fortified breakfast cereals, drinks, and milk alternatives
- nutritional yeast products
During pregnancy, women should supplement with iron, vitamin B12, and vitamin D, as well as folate and other nutrients.
Hispanic and Black American women
A 2012 national survey from the CDC found that American women who were Black or of Mexican descent were twice as likely to have low levels of iron than non-Hispanic white women.
Women from these groups may benefit from eating more iron-rich foods or taking supplements.
Some important nutrients for women and good sources of them include:
- Folate: Sources include spinach, rice, avocado, broccoli, oranges, asparagus, and fortified breakfast cereals.
- Iodine: Sources include seafood, seaweed, eggs, grain products, iodized salt, and unsweetened dairy products.
- Vitamin D: Sources include fatty fish, fortified or pasture-raised or free-range egg yolks, mushrooms, and liver.
- Iron: Sources include red meat, seafood, poultry, spinach, lentils, and soybeans.
- Calcium: Sources include dairy products, fortified milk alternatives and juices, sardines, salmon, tofu, and kale.
A woman’s stage of life, overall health status, and activity levels can affect their nutritional needs.
The best way to meet nutritional needs is to eat a balanced and healthful diet. Sometimes, however, it may be necessary to take supplements.
Anyone who is concerned that they may not be getting enough vitamins or minerals should speak with a doctor or dietitian.
Shop online for vitamins:
- folate
- iodine
- vitamin D
- iron
- calcium
- vitamin B complex
What is the required daily intake of vitamins and minerals?
Vitamins and minerals are micronutrients that are responsible for many life-sustaining biological processes. While most people can get enough from diet alone, others may need to take a supplement. However, to ensure safety, they should do so under the guidance of a doctor or registered dietitian.
Each vitamin and mineral plays a different role in bodily processes. For example, sodium and potassium are crucial for proper function of the central nervous system.
Consuming enough of the required vitamins and minerals is an essential part of eating a balanced diet.
Although a varied diet usually provides the micronutrients a person needs, some people with restrictive diets — such as vegetarians, people with certain medical conditions, and older adults — may need to take a supplement.
Read more to learn how much of each vitamin and mineral an individual should consume, which micronutrients are harmful when a person consumes them in excess, and what common deficiencies there are.
While DV can be a useful starting point, it is not the only term experts use to describe how much of something an individual should consume.
Researchers, dietitians, manufacturers, and government bodies use different abbreviations. This can make reading nutritional labels challenging.
Below are
common terms a person may encounter when reading food or supplement labels:- DV: This abbreviation is often present on food packaging. It indicates the recommended amount of a certain nutrient to consume each day.
- Recommended Daily Allowance (RDA): This is the recommended intake of nutrients that meets the nutritional requirements of most healthy people. RDA is
usually the same as the DV. - Adequate Intake (AI): When researchers do not have enough evidence to calculate an RDA of a specific nutrient, they will make an estimation reflecting most recent research.
- Tolerable Upper Intake Level (UL): This indicates the maximum amount a person can consume without experiencing adverse effects.
- Dietary Reference Intake (DRI): This is a general term that includes RDA, AI, and UL.
In most cases, people will not consume too much of a particular vitamin or mineral, especially when they are getting it from food.
Overconsumption
usually happens when an individual takes a nutritional supplement. Vitamin and mineral toxicity is rare, and it only occurs when a person consumes a certain nutrient in very large amounts.It is important to note that not all vitamins and minerals are harmful when a person consumes them in excess.
Water-soluble vitamins dissolve in water, so when a person consumes too much of these, the body usually gets rid of the excess in the urine. Vitamin C and B vitamins are all water-soluble.
However, fat-soluble vitamins
dissolve in fat and oils. This means that fatty tissues and the liver store them, and they can build up over time. In some cases, they could reach toxic levels. This isparticularly common in people who consume too many fat-soluble vitamins.Fat-soluble vitamins include:
- vitamin A
- vitamin D
- vitamin E
- vitamin K
Not all fat-soluble vitamins are harmful when an individual consumes them in large amounts. For instance, it is
generally safe to consume a surplus of vitamin D, although people should avoid consuming megadoses of this vitamin over long periods of time.Consuming excess amounts of certain minerals, such as calcium, magnesium, zinc, and selenium,
can cause adverse effects.Usually, mineral or vitamin overconsumption results from excessive intake of a certain micronutrient through the use of multivitamins or supplements.
When someone consistently exceeds the DV of certain vitamins and minerals, they may experience some side effects. The body uses each micronutrient differently, and therefore each can cause different symptoms.
In the table below, we outline
potential symptoms of acute or chronic toxicity due to overconsumption of specific vitamins and minerals:Vitamin or mineral Side effects vitamin A peeling skin
liver damage
vision lossniacin burning, itching sensation
low blood pressure
a buildup of fluid behind the eyecalcium gastric reflux
constipation
kidney stones
reduction in the absorption of iron, zinc, and magnesiummagnesium diarrhea
nausea
abdominal crampingselenium irritability
hair and nail brittleness
skin rashes and sores
nauseaSome vitamin and mineral deficiencies are particularly common. Some of these
include :- vitamin A
- vitamin B6
- vitamin B12
- vitamin D
- vitamin E
- iron
- folate
- vitamin C
- calcium
- magnesium
Most people can get these vitamins and minerals from a varied, balanced diet, which includes fruit, vegetables, whole grains, lean meat, healthy fats, and dairy products.
However, there are many reasons a person may not be able to get the nutrients they need through diet alone.
The following could contribute to inadequate nutrient intake or absorption:
- age
- certain medications
- some medical conditions
- pregnancy
- breastfeeding
- diet
In these cases, people
may need to take a supplement to meet the DV of certain nutrients.Multivitamins are supplements that contain a combination of different vitamins and minerals.
Individuals often take multivitamins to “cover their bases.” However, many multivitamins contain high levels of nutrients a person may already be consuming enough of in their diet.
Some diets, such as vegetarian or vegan diets or the diets of people with allergies or food intolerances, may be lacking in certain nutrients. Therefore, a person may need to supplement their diet with specific vitamins, minerals, or both.
For example, people following a vegan diet are
at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. They may need to take a supplement or multivitamin to meet their needs.If someone is considering taking a vitamin or mineral supplement, they should consult a doctor first. The doctor can order a simple blood test to check for any deficiencies.
Taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts
could result in severe side effects.If a person is concerned about taking too many supplements, they should seek guidance from a healthcare professional.
If someone thinks their consumption of specific vitamins or minerals is either too high or too low, they should consult a doctor.
A simple vitamin and nutrition blood or urine test
can help determine which micronutrients a person is lacking. A doctor can then provide guidance on which supplements are suitable for the individual to take. The doctor may also refer them to a dietitian for nutritional assistance.The FDA sets out guidelines on how much of each vitamin and mineral a person should consume per day. Health experts refer to this as DV.
While most people can meet these values through food alone, individuals following restrictive diets or with certain health conditions may need to take dietary supplements.
People should always contact a doctor before taking new supplements or multivitamins, as consuming too much of certain nutrients can have adverse effects.
Source - Medical News Today
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