What vitamins and minerals does a woman need?

A practical guide for ages 25 to 50

Have you ever found yourself feeling exhausted despite doing all the right things? You’re not alone. Between work, family, stress, sleep changes, and shifting hormones, many women notice energy dips, brittle nails, mood swings, or workouts that feel harder than they used to.

When people ask, “What vitamins and minerals does a woman need?” they’re often hoping for a simple list. The truth is more personal than that, but it’s not complicated. Your needs depend on your life stage, your diet, your periods, your pregnancy plans, and even how much sun you get.

Start here: food first, supplements second

For the majority of vitamins and minerals, the best doses are those that come from a healthful diet, not one made up of processed foods or with supplement pills. Food brings fiber, protein, and beneficial plant compounds that supplements do not. Supplements may be beneficial, but they are a tool and not a meal replacement.

A good approach is

• Build a “base” diet with protein, colorful plants, whole grains, dairy or fortified options, and healthy fats.
• Check common gaps for women (iron, vitamin D, calcium, iodine, magnesium, folate).
• Add supplements only for a clear reason (diet limits, lab results, pregnancy planning, heavy periods, or a clinician’s advice).

The nutrients many women fall short on (and why they matter)

Iron (especially with periods)

Iron is a transport vehicle for oxygen in your blood. You lose iron each time you bleed monthly. A deficiency of iron can manifest as fatigue, shortness of breath with exercise, headaches, pale skin or hair shedding. Some women are more aware of their restless legs or feeling cold more frequently.

Food sources:

• Red meat, turkey, and chicken
• Beans and lentils
• Spinach and other greens
• Iron-fortified cereals

A tiny, impactful trick: Vitamin C helps your body absorb the plant-based iron. Combine beans and peppers, say, or spinach and citrus. Tea and coffee can also interfere with iron absorption when consumed at the same time as meals, so separating them might help.

Supplement note: Iron supplements can make you constipated and upset your stomach. Do not take iron “just in case” without guidance, though: Too much iron is not harmless.

Folate (vitamin B9) for pregnancy planning and beyond

Folate is important for DNA and cell growth. It is important early in pregnancy because it prevents neural tube defects, and that development occurs very early, sometimes even before a woman knows she is pregnant.

Food sources:

• Lentils, black beans, chickpeas
• Leafy greens
• Avocado
• Fortified grains

If pregnancy is possible in the near future, ask a clinician about folic acid or folate intake. Many prenatal vitamins include it for a reason.

Vitamin D (mood, bones, immune support)

Folate is needed for the growth of DNA and cells. Its importance in the early parts of pregnancy is because it prevents neural tube defects, and that development happens very early on, sometimes even before a woman knows she’s pregnant.

Food sources:

• Fatty fish (salmon, sardines)
• Egg yolks
• Fortified milk, yogurt, and some plant milks

Because food sources are limited, vitamin D is one nutrient where supplements are often used. A blood test can show whether you’re low, and your clinician can suggest an appropriate dose.

Calcium (bone strength now, not just later)

A lot of women focus on their bones at menopause, but we build bone our whole life. It’s essential for bones and teeth and is also involved in muscle function and nerve signaling.

Food sources:

• Milk, yogurt, cheese
• Fortified plant milks and fortified tofu
• Sardines with bones
• Kale and bok choy (more absorbable than some other greens)

If dairy doesn’t work for you, fortified foods can be a solid option, but check labels. Not every plant milk is fortified.

Magnesium (muscles, sleep, stress, constipation)

The mineral magnesium supports muscle function, quality of sleep, and normal signaling from the nerves. When women don’t have enough, they may feel cramps, constipation, twitchy muscles, or trouble sleeping. That may also play a role in blood sugar control.

Food sources:

• Pumpkin seeds, almonds, cashews
• Black beans, edamame
• Whole grains
• Dark leafy greens
• Dark chocolate (yes, it counts, but keep portions reasonable)

Note to other supplements: magnesium can be useful in addressing constipation, though some forms can lead to diarrhea. If you’re looking to try a magnesium supplement for sleep or perhaps using magnesium for cramps, consult a clinician or pharmacist about which form best suits your intention.

Iodine (thyroid support, pregnancy needs)

Iodine helps your thyroid make hormones that affect energy, temperature, and metabolism. Many women cut back on iodized salt and eat less dairy or seafood, which can reduce iodine intake.

Food sources:

• Iodized salt (a small amount goes a long way)
• Seafood
• Dairy
• Eggs

If you’re pregnant or trying to conceive, iodine needs are higher. Many prenatal vitamins include iodine, but not all do, so it’s worth checking the label.

Vitamin B12 (energy and nerve health, higher risk for vegans)

Red blood cells and nerve function are also supported by vitamin B12. It’s a vitamin that is naturally found in animal foods, and vegans are at greater risk of being low. And some vegetarians don’t make the cut, depending on how many eggs and how much cheese they eat.

Food sources:

• Fish, meat, poultry
• Eggs and dairy
• Fortified cereals and nutritional yeast (check labels)

If you avoid animal foods, a reliable B12 supplement is usually recommended. Symptoms of low B12 can include numbness, tingling, fatigue, and memory issues. Don’t ignore these signs.

Zinc (skin, immune function, wound healing)

Zinc supports immune health and skin repair. It can matter for women dealing with frequent colds, slow wound healing, or certain skin concerns.

Food sources:

• Meat and shellfish
• Pumpkin seeds
• Beans and lentils
• Dairy

Plant zinc is less absorbable than animal sources, so vegetarians may need to be more intentional.

Selenium (thyroid support in small amounts)

Selenium supports thyroid function and antioxidant activity. You don’t need much, and too much can be harmful.

Food sources:

• Brazil nuts (very high; often just one nut can be enough)
• Seafood
• Eggs
• Meat

Because the range between “enough” and “too much” is smaller, avoid high-dose selenium supplements unless advised.

Omega-3s: not vitamins, but often a missing piece

Omega-3 fats (EPA and DHA) support heart health and brain function. They’re not vitamins or minerals, but they come up often when women talk about mood, inflammation, and overall health.

Food sources:

• Salmon, sardines, trout
• Algae-based options (for vegans)
• Chia and flax (these provide ALA, which converts poorly to EPA and DHA)

If you don’t eat fish, talk with a clinician about algae-based omega-3 supplements.

A quick needs snapshot by life stage (25 to 50)

Your nutrient needs shift with your schedule and hormones, even if you’re eating “pretty healthy.”

Life stage or situation	Nutrients to watch	Why it matters
Heavy or long periods	Iron, sometimes magnesium	Iron losses can be significant; cramps may worsen with low magnesium
Trying to conceive	Folate, iodine, iron, vitamin D	Early fetal development depends on steady intake
Pregnancy	Folate, iodine, iron, vitamin D, choline	Higher demands for blood volume and fetal growth
Breastfeeding	Iodine, vitamin D, B12 (if vegan), omega-3s	Supports baby’s growth and maternal stores
Busy, high-stress years	Magnesium, vitamin D, B vitamins	Sleep and food quality can slide, increasing gaps
Approaching perimenopause	Calcium, vitamin D, magnesium, protein	Bone and muscle support becomes more important

If you’re using hormonal birth control, have digestive issues, or take acid-reducing meds, ask a clinician if that changes what you should monitor.

How to choose a supplement without wasting money

The supplement aisle can feel like a glittery trap. A few rules keep it practical:

Don’t stack products that repeat the same nutrients

A multivitamin plus a hair-skin-nails formula plus a greens powder can quietly add up to high doses of the same vitamins. More isn’t always better, especially with fat-soluble vitamins (A, D, E, K).

Look for third-party testing

Quality varies. If a brand uses third-party testing (USP, NSF, or similar), that’s a sign they’re checking what’s actually in the bottle.

Match the supplement to your reason

Examples:

• If you’re low in vitamin D on labs, take vitamin D, not a “women’s energy blend.”
• If you have heavy periods and low ferritin, focus on iron with a plan for side effects.
• If you’re vegan, prioritize B12 (and consider iodine, iron, and omega-3s).

Be careful with “beauty” megadoses

High-dose biotin can interfere with some lab tests. High vitamin A can be risky in pregnancy. If a label looks extreme, it probably is.

Signs you might be low (and when to get checked)

Many symptoms overlap with stress, sleep loss, thyroid issues, and depression, so don’t self-diagnose. Still, these signs are worth a conversation and sometimes labs:

• Ongoing fatigue that doesn’t improve with rest
• Hair shedding, brittle nails, frequent cracks at the corners of the mouth
• Muscle weakness, cramps, or tingling
• Frequent illness
• Low mood that feels new or persistent
• Heavy periods, shortness of breath with mild exertion, pale skin

Common lab checks your clinician might consider include CBC, ferritin, vitamin D, B12, thyroid panel, and sometimes magnesium (though blood magnesium doesn’t always reflect total stores).

Building a “nutrient safety net” with simple meals

You don’t need perfect eating. You need repeatable basics that cover your gaps.

Here are a few low-effort combinations that naturally hit common nutrients:

• Greek yogurt with berries and pumpkin seeds (calcium, protein, magnesium, zinc)
• Salmon bowl with rice and roasted broccoli (vitamin D, omega-3s, selenium, fiber)
• Lentil soup with a side of citrus or bell pepper salad (iron plus vitamin C, folate)
• Fortified plant milk smoothie with spinach and peanut butter (calcium, vitamin D if fortified, magnesium)
• Eggs on whole-grain toast with avocado (B12, choline, healthy fats)

If you tend to skip meals, start with one anchor meal per day. A steady lunch can do more than a cabinet full of pills.

Safety reminders that protect your health

Even “natural” supplements can cause problems.

• Pregnancy and pre-pregnancy: Avoid high-dose vitamin A unless your clinician approves, and choose a prenatal designed for pregnancy.
• Thyroid meds and iron or calcium: These can interfere with absorption. Spacing doses matters.
• Blood thinners: Vitamin K and some supplements can interact; check with your clinician.
• Kidney issues: Mineral supplements can be risky without medical guidance.

If you’re unsure, bring your bottles to a medical appointment or ask a pharmacist to review them.

Conclusion

If you have wondered, what are the vitamins and minerals a woman needs? focus first on the nutrients most women tend to be low in: iron (especially if you’re having periods), vitamin D, calcium, folate (taking it as a supplement and through food is usually a good idea), iodine (coming mostly from fish and dairy), magnesium, and B12 (if you avoid animal foods). Then, you match your choices to your life stage and symptoms, not to trends.

A straightforward action most can take is to choose two upgrades you will be able to maintain, like eating a calcium-rich food each day and discussing vitamin D (or iron) when you visit with your clinician. Your body keeps honest records; small consistent choices tend to add up.

Estimated reading time: 9 minutes

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