The Vitamins Women Need by Age [Infographic]

We celebrate all shapes and sizes because we see nothing but beauty.

GR8NESS isn’t something you do; it’s how you live.

Infuse mindfulness and awareness into everything you do.

Refresh, renew, and reconnect with your inner self to nurture your wellbeing.

Connect with all of humanity and discover your true self.

We celebrate all shapes and sizes because we see nothing but beauty.

A life in motion is a life well lived. Move. Discover. Grow.

True health lies in finding the perfect balance of mind, body, and spirit.

Chronic pain can be debilitating. Regain control of your body and mind.

Remedies sourced from nature help heal pains, both seen and unseen.

Feed your body properly and you’ll nurture more than just the physical.

GR8NESS isn’t something you do; it’s how you live.

Ease the way you move through life with simplicity and intelligence.

Strengthening your relationships helps you celebrate who you’ve become.

Raising children is the job of a lifetime. And you never get to retire.

Our planet is a marvelous gift. Become the change the world needs by helping it heal.

They’re an extended part of your family. Care for them the way they deserve.

Infuse mindfulness and awareness into everything you do.

While you cannot escape the stresses of life, you can find shelter inside yourself.

Calming anxiety, easing depression, and discovering peace of mind are within your grasp.

Everyday tools, training, and techniques to convince your brain it can be so much more.

From mantras for self-love to changing the way you look at wellness.

Refresh, renew, and reconnect with your inner self to nurture your wellbeing.

The journey of self-discovery is never-ending. Embrace your journey.

Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.

Connect with all of humanity and discover your true self.

Dive into your practice and experience something new every day. Give your mind some space to grow.

Feed your mind with powerful positive statements to help you believe in yourself.

In a fast-paced world, sometimes the best thing you can do is to breathe.

Incorporating vitamins in your wellness plan is a great way to boost your health at any age. But, with close to 13 different vitamins and many minerals to choose from, finding the right ones for you can be a challenge. While most people think vitamins are only needed when older, the majority of adults suffer from vitamin deficiencies. As a woman, receiving the right vitamins for your age will help you make sure your levels are optimal and that your body is receiving the nutrients it needs to be GR8.

CLICK TO VIEW INFOGRAPHIC

Vitamin Requirements for Women Under 30

Whether you’re planning to have a child or not, the years before you turn 30 are all devoted to many biological changes happening in your body. Make sure your vitamins are supporting your body where needed.

Calcium and Vitamin D

The power duo of vitamins. Calcium is a crucial element for healthy muscles and nerves. Even though you’re not worried about bone density right now, making sure your bones are healthy today will keep you safe tomorrow. Vitamin D promotes calcium absorption, which is why you can’t have one without the other.

Antioxidant Power

Vitamins C and E are both potent antioxidants to help support your immune system, boost collagen production, and improve your skin to remain healthy and youthful. You can choose to apply these vitamins topicals to treat skin injuries such as acne scars. But, supplementing with them orally is just as essential to support healthy cells.

Iron

If you struggle with heavy menstrual bleeding, if you’re vegan or vegetarian, iron is a must-have in your supplement list. Too little iron can lead to anemia and other health issues, make sure you include iron-rich foods in your diet and complement with supplements.

Vitamin Requirements for Women between 30 and 50

At this stage, women are preparing for peri-menopause. Incorporating vitamins that support overall health is your best strategy, as well as vitamins targeted to heart and brain health.

Vitamin B Complex

A complex made up of 8 different vitamins B1, B2, B3, B5, B6, B7, B12, and folic acid. Each of these vitamins helps support digestion, sleep health, mood, and helps with energy levels. Not to mention, they support cardiovascular health and maintain hair, nails, and skin health.

Fish Oil

Packed with healthy omega-3 fatty acids, to support overall health and maintain well-being. Make sure to choose a wild-caught fish oil to make sure you’re staying away from mercury and any other toxic components.

Folate or Vitamin B9

Whether you’re planning to become pregnant or not, folic acid can help maintain brain health and cell reproduction, as well as your mood. This is why folate is often a key ingredient in prenatal vitamins.

Vitamin Requirements for Women After 50

By the time you’re in your 50s, bone loss starts to accelerate, which is why calcium and vitamin D are imperative at this point. Other vitamins, such as vitamin B12, can help reduce your risk of dementia.

Vitamin D and Calcium

While vitamins D and calcium have been part of your vitamin intake for years, it’s more important than ever before. Make sure you boost your intake of these vitamins significantly.

A Note from GR8NESS

Remember, these are general guidelines when it comes to vitamins. Your body is as unique as you are; your vitamin needs might not be the same as someone else. Always consult with your doctor to make sure your vitamin levels are balanced and customized to your needs.

Geraldine is a GR8NESS Contributing Editor who writes about self care, clean makeup and beauty, mental health, and relationships – as well as natural remedies and fitness. She’s a coffee enthusiast with Venezuelan roots, a former ballerina, and the sunscreen patrol. Most of the time, you can find her working on her skincare routine or trying a new dance workout.

Learn More

While a woman can't have an actual period while pregnant, there are common causes of bleeding during pregnancy. It is typically light bleeding, though it can be mistaken for a normal period, especially during early pregnancy. Some women do claim to have periods while they are pregnant. But according to...

Approximately 42 million women in the U.S. suffer from painful menstrual cramps. And 3.5 million of these women suffer from cramps that are so debilitating they are unable to function for 1-2 days each month. If you are one of these women, you know what I'm talking about. And to...

As women, our periods are something very personal. During those days, we’re most in-synch with our bodies than ever before. We listen to everything that our body is trying to tell us – slow down, drink more water, get rest, eat that chocolate bar. Many doctors track our menstrual cycle...

It's no secret that our health needs change as we age and that men and women can experience different health concerns. For example, women often need a specialized gut health game plan or need guidance on issues such as pregnancy pain. Many women find themselves wondering things like, "When do...