Vitamins for Women: What You Need at Different Life Stages
Women's needs change throughout life: different nutrients are needed in youth, when planning a pregnancy and after menopause. That is why there is no single "best" vitamin complex for women.
In this article you will find out which nutrients women most often lack, how to match supplements to your life stage, and when to get tested first.
In brief. Women before menopause more often lack iron.1 Folic acid is important when planning a pregnancy.2 After menopause, calcium and vitamin D are particularly important.3 Vitamin D is relevant for all women during the dark months of the year.4
Supplements by life stage
| Stage | What to pay attention to | Good to know |
|---|---|---|
| Before menopause | Iron, vitamin D | About 16 mg of iron per day is needed.1 Choose a supplement after checking your ferritin. |
| When planning a pregnancy | Folic acid, vitamin D | 400 µg of folic acid per day for at least one month before conception and up to 3 months after conception.2 |
| During pregnancy and breastfeeding | Folate, iodine, DHA, vitamin D | Discuss supplements with your doctor or midwife.5 |
| After menopause | Calcium, vitamin D | At least 1,200 mg of calcium and 20 µg of vitamin D per day from all sources help to reduce bone mineral loss.3 |
| Vegan diet | Vitamin B12, iodine, iron | B12 is not obtained from plant foods.6 |
Iron: the most common deficiency in women
Women lose iron through menstruation, so they need more of it than men.1 Iron contributes to the reduction of tiredness and fatigue and to the normal formation of red blood cells.7
Example. If your periods are heavy and you feel tired and pale, first have a blood test. If your ferritin is low, a doctor will choose an iron dose. It is better not to take high doses without testing.8
Folic acid when planning a pregnancy
Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.2
This statement applies specifically to folic acid. If you choose a supplement with methylfolate, it is worth discussing this with your doctor.
Vitamins for hair, skin and nails
Some nutrients contribute to the maintenance of normal hair, skin and nails:7
- hair – biotin, zinc, selenium;
- nails – zinc, selenium;
- skin – biotin, zinc, vitamin A, niacin, riboflavin.
However, if you already get enough of these nutrients, an additional supplement will not improve the condition of your hair or nails. If your hair has started to fall out heavily, talk to a doctor: the cause may be, for example, iron deficiency, stress or illness.9
How to choose a multivitamin for women
- With or without iron. For women before menopause, a product with iron is often suitable; after menopause, usually one without it.
- Plant extracts. Some complexes contain plants that are not recommended during pregnancy. If you are expecting, choose products intended for pregnant women.
- Add it up. If you take several supplements, check that you are not duplicating the same nutrients.
Selected products for women
Commercial information. These are products available in our shop. This is not an effectiveness ranking. Before buying, check the composition and instructions for use on the product page.
Multivitamins & Minerals Woman - 90 vegan capsules - Osavi
Multivitamins for women: one serving (3 capsules) contains 14 mg of iron, 15 µg of vitamin D, 200 µg of folate and plant extracts, including Chinese angelica. Do not use this product during pregnancy without a doctor's advice.10
Folic Acid + Vitamin D3 - 180 tablets - Holland & Barrett
Each tablet contains 400 µg of folic acid and 10 µg of vitamin D3; 1 tablet per day. Suitable when planning a pregnancy.11
Iron, 18mg - 120 vcaps - NOW Foods
Iron bisglycinate, 18 mg of iron per capsule; 1 capsule per day with food. Suitable when iron deficiency has been confirmed by a test. Do not combine with multivitamins containing iron.12
Liposomal Vitamin B12, Methylcobalamin 100mcg - 60 vegan capsules - Osavi
Vitamin B12 in the form of methylcobalamin, 100 µg per capsule; 1 capsule per day. Suitable for vegans and vegetarians.13
Frequently asked questions
Does vitamin B6 help hormonal balance?
Vitamin B6 contributes to the regulation of hormonal activity.7 It is obtained from a variety of foods, so it is worth choosing a supplement only after consulting a doctor and following the dose specified by the manufacturer.
Do I need multivitamins if I eat a varied diet?
Usually not. However, vitamin D during the dark months of the year and folic acid when planning a pregnancy are often needed even with a varied diet.24
Which tests are worth having?
Haemoglobin, ferritin, vitamin B12 and vitamin D are the most commonly checked. A doctor will decide which tests to carry out.
Scientific sources
- EFSA NDA Panel. Scientific opinion on dietary reference values for iron. EFSA Journal. 2015;13(10):4254. doi:10.2903/j.efsa.2015.4254
- Komisijos reglamentas (ES) Nr. 1135/2014 dėl leidimo naudoti teiginį apie maisto produktų sveikatingumą, susijusį su ligos rizikos mažinimu (folio rūgštis). EUR-Lex
- Komisijos reglamentas (ES) Nr. 1228/2014 dėl leidimo naudoti tam tikrus teiginius apie maisto produktų sveikatingumą, susijusius su ligos rizikos mažinimu. EUR-Lex
- NHS. Vitamin D. nhs.uk
- NHS. Vitamins, supplements and nutrition in pregnancy. nhs.uk
- NIH Office of Dietary Supplements. Vitamin B12 – Fact Sheet for Health Professionals. ods.od.nih.gov
- Komisijos reglamentas (ES) Nr. 432/2012, kuriuo nustatomas leidžiamų teiginių apie maisto produktų sveikatingumą sąrašas (konsoliduota redakcija). EUR-Lex
- NHS. Iron deficiency anaemia. nhs.uk
- NHS. Hair loss. nhs.uk
- Osavi. Multivitamins & Minerals Woman, 90 capsules. Product label.
- Holland & Barrett. Folic Acid + Vitamin D3, 180 tablets. Product label.
- NOW Foods. Iron, 18 mg, 120 capsules. Product label.
- Osavi. Liposomal Vitamin B12, Methylcobalamin 100 mcg, 60 capsules. Product label.
Disclaimer. This article is for information purposes only and does not replace a consultation with a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and do not replace a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic illness or if you are taking medicines, consult a healthcare professional.
