The Wavelength

The Ultimate Guide To Vitamins and Minerals For Women

Micronutrients, or vitamins and minerals, are essential for good health. Each micronutrient has a specific role in the body, and they work together to keep a well-functioning system. For women, vitamin and mineral requirements are different from men's and vary depending on life stage.

Knowing which nutrients to focus on can help you make more educated choices of foods and supplements. In this guide, you will find a breakdown of essential vitamins for women and micronutrients for women at different life stages. We'll break down their function in the body and how to best meet daily requirements.

Reproductive Years

A woman's reproductive age, also known as the childbearing age, is the period when the body is most suitable for pregnancy. According to the World Health Organization (WHO), a woman's reproductive age is from 15 to 49 years. There are specific nutrients for women at this life stage that require close attention as they play a role in health before and during pregnancy and for years to come.


Folate is a B vitamin (B9) involved in protein metabolism and the formation of genetic material such as DNA and RNA. It also indirectly lowers homocysteine levels, a compound that plays a role in maintaining heart health.

Folate is a critical vitamin throughout all life stages, but most notably during pregnancy for proper fetal development as it assists with the production of healthy red blood cells. In fact, a folate deficiency during pregnancy increases the risk for birth defects such as neural tube defects, so supplementing with folic acid (a synthetic form of folate) is essential during this period.

However, folic acid is not easily converted into its active form, folate, when consumed in the form of supplements. That's why it's best to look for high quality L-methylfolate calcium, a highly bioavailable type of folate that it's readily available for the body to use.

Daily Requirements

  • 19-50 years: 400 mcg
  • Pregnant: 600 mcg
  • Breastfeeding: 500 mcg
  • 51+ years: 400 mcg

Dietary Sources

In order to meet the nutritional needs of folate during this life stage, a combination of food and supplementation is recommended. The best dietary sources of folate include:

  • Dark green and leafy vegetables such as kale, spinach, asparagus, brussels sprouts, broccoli, turnip greens, and romaine lettuce
  • Legumes such as beans, lentils, peas, chickpeas, and peanuts
  • Sunflower seeds
  • Whole grains such as brown rice, oats, quinoa, and farro
  • Animal protein such as beef liver, seafood, and eggs
  • Fortified foods such as breakfast cereals and orange juice

Vitamin B12

Vitamin B12 is essential for women of all ages to maintain a well-functioning nervous system as it assists with the formation of red blood cells and DNA. A vitamin B12 deficiency causes megaloblastic anemia, a condition where blood cells don't develop normally, causing severe fatigue and weakness. Vitamin B12 is also crucial during pregnancy to support the proper development of the baby's brain and nerve cells.

Daily Requirements

  • 19-50 years: 2.4 mcg
  • Pregnant: 2.6 mcg
  • Breastfeeding: 2.8 mcg
  • 51+ years: 2.4 mcg

Dietary Sources

Vitamin B12 is found naturally in a wide variety of animal foods, and it is also added to fortified foods. For those consuming a vegan or vegetarian diet, B12 supplementation is needed. Foods containing vitamin B12 include:

  • Red meat such as beef and pork
  • Poultry such as chicken and turkey
  • Seafood and fish
  • Eggs
  • Dairy products such as milk and yogurt
  • Fortified foods such as breakfast cereal, protein powders, and nutritional yeast


Iron is an essential mineral the body needs for growth and development. It plays a crucial role in producing blood cells and the transport of oxygen throughout the body. Low iron levels can cause iron-deficiency anemia, a condition in which there are too few red blood cells in the body, resulting in fatigue and weakness.

In their reproductive years, women lose iron during their monthly periods, so requirements are higher and supplemental iron may be beneficial. Iron requirements are even higher during pregnancy to meet the demand for blood for the growing fetus. An iron deficiency during pregnancy can pose developmental risks for the baby.

Dietary iron is available in two forms – here and non-heme iron. Heme iron is found in animal-based foods and is more readily absorbed by the body, while non-heme iron is found in plants and is not as bioavailable. One way to increase iron absorption from plants is to pair it with ascorbic acid (vitamin C) and avoid consuming coffee with iron-rich foods.

Daily Requirements

  • 19-50 years: 18 mg
  • Pregnant: 27 mg
  • Breastfeeding: 10 mg
  • 51+ years: 8 mg

Dietary Sources

  • Animal protein such as red meat, organ meats, poultry, eggs, fish, and shellfish
  • Leafy greens such as collard greens, spinach, and kale
  • Cruciferous vegetables such as broccoli, brussels sprouts, and cabbage
  • Legumes such as beans, lentils, soybeans, chickpeas, and peas
  • Seeds such as sunflower seeds, chia seeds, flax seeds, and hemp seeds

During and Post-Menopause

Menopause is a natural transition in a woman's life when her menstrual cycles come to an end. During this stage, women experience many hormonal changes that cause symptoms such as hot flashes and poor sleep. Although nutrition plays a vital role in ameliorating these symptoms, nutritional requirements remain the same.

After menopause, however, nutrient requirements change. For example, iron requirements drop because women at this stage no longer lose blood through their cycles. However, requirements for other nutrients increase as the body loses some of its ability to absorb or metabolize them. Here are the most important nutrients to consider:


Calcium is a mineral that supports the formation and maintenance of bones and teeth. It also helps the body with muscle contraction, heart rhythm regulation, and nerve function. Conversely, inadequate calcium intake causes the body to take calcium from the bones, where calcium is stored, making them weaker.

The degree to which calcium is absorbed and utilized by the body is referred to as calcium bioavailability. Some plant-based foods have higher calcium bioavailability than animal foods, but they usually provide less calcium per serving size and may contain substances known as phytates that reduce calcium absorption.

In older adults, especially post-menopausal women, bone is broken down at a faster rate than it is built. This happens due to a decrease in estrogen production that in turn reduces calcium absorption and increases urinary calcium loss. This puts them at a higher risk for osteoporosis, a disease that weakens bones and increases the risk for sudden fractures. In fact, women are four times more likely to suffer from osteoporosis than men. Therefore, calcium requirements are highest during this life stage.

It is recommended that women be proactive when it comes to bone health in early adulthood. They can do so by ensuring their calcium consumption through diet and supplementation, as well as incorporating resistance training into their routine.

Daily Requirements

  • 19-50 years: 1,000 mg
  • Pregnant: 1,000 mg
  • Breastfeeding: 1,000 mg
  • 51+ years: 1,200 mg

Dietary Sources

  • Dark leafy greens such as bok choy, collard greens, and kale
  • Dairy products like milk and yogurt
  • Nuts and seeds such as almonds, chia seeds, and sesame seeds
  • Legumes such as beans, chickpeas, and lentils
  • Fish such as salmon and sardines
  • Fortified drinks such as plant milk and orange juice

Vitamin D

Vitamin D has many important roles: It helps the body absorb calcium, making it essential for bone health, modulates immune function, and plays a role in reducing inflammation. The body produces vitamin D when the skin is exposed to sunlight. However, aging can lower the body's ability to make vitamin D, which can consequently reduce the absorption of calcium and increase the risk of bone fractures in older women.

Similar to calcium, vitamin D requirements are higher for women post-menopause. Vitamin D can be obtained from sunlight, some foods, and supplements. There are two types of vitamin D – vitamin D2, which is found in plant sources and fortified foods, and vitamin D3, which is found in animal-based foods and is more effective at improving vitamin D status.

Daily Requirements

  • 19-50 years: 15 mcg
  • Pregnant: 15 mcg
  • Breastfeeding: 15 mcg
  • 51-70 years: 15 mcg
  • 70+ years: 20 mcg

Dietary Sources

  • Fish such as salmon, tuna, and sardines
  • Milk and dairy products
  • Cod liver oil
  • Beef liver
  • Egg yolk
  • Fortified foods such as plant milk, orange juice, and breakfast cereal

Vitamin B12

As we age, the body's ability to absorb vitamin B12 is reduced. Although daily requirements are not higher for this life stage, women over the age of 50 should pay special attention to this nutrient and may consider supplementing it to ensure proper absorption.

The Role of Multivitamins for Women

Health supplements can be an important part of women's health. Even if you are consuming a balanced diet, your body may not be able to absorb nutrients efficiently. Additionally, it may be challenging for women to consume a nutritious diet consistently. Therefore, supplements can play an important role in helping women meet the increased nutrient needs at different life stages and bridge any nutrient gaps safely and conveniently.

Blueshift Nutrition's Super Multi AM + PM can help support women in their different life stages with the appropriate nutrients in effective quantities. The Super Multi AM w/Iron is optimal for women in their reproductive years as they contain supplemental iron to meet increased needs due to a women's menstrual cycle. The Super Multi AM is formulated without iron, making it ideal for women post-menopause.

Blueshift's Super Multi PM is complementary to the AM formulations to ensure nutrient delivery all day without overwhelming the body. They are suitable for both omnivore and vegan women, helping you meet your needs without sacrificing your dietary choices.

Key Takeaways

As women go through different life stages, their bodies and nutrient needs change. Vitamins and minerals are strong determinants of health, especially for women in their reproductive stage and post-menopause. Meeting nutritional needs through food and supplements can help women thrive throughout all life stages.

Blueshift Nutrition's Super Multi AM+PM Superblends are an effective, safe, and tasty way to do that. What's more, these comprehensively formulated daily nutrition drinks are designed to include essential micronutrients that are often missing from most multivitamin pills. Plus, they are split into an AM and PM blend to more effectively deliver these nutrients and support your overall health.