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The Vitamins Women Need by Age [Infographic]

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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.

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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.

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Geraldine
GR8NESS Writer
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.
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