How to Feel Your Best at Every Age: The Best Vitamins for Women
Women’s health is dynamic, and your nutritional needs shift as your hormones, metabolism, and lifestyle evolve.
The LunHer Take
Your nutrient needs evolve with age. Women in their 30s, 40s, and 50s have different biological demands.
Taking the right supplements can make a big difference on your energy, mood, and long-term health.
Supplements can help fill nutritional gaps, but they work best alongside a balanced lifestyle.
Depending on your diet, lifestyle, routine and life stage, some supplements may hold distinct advantages over others.
Women in their 30s, 40s, or 50s have very different biological needs, and often have unique goals related to their health. Choosing the most appropriate vitamins and supplements can be challenging, so here’s a simple breakdown on which vitamins and supplements should be considered at the various stages of life.
What Supplements to Take: Women in Their 30s
When you’re in your 30s, it’s all about building a strong foundation for your hormones, your future fertility, and your energy. During this stage in life, you may want to consider folic acid, iron, and antioxidants.
1. Folic acid (also known as folate or vitamin B9)
Your body can’t make folic acid on its own so you get it from foods or supplements. Folic acid, also referred to as folate or vitamin B9, has numerous beneficial properties. It may support brain health, healthy DNA formation, supports cell growth and reproduction, enhances verbal fluency and memory, and is believed to potentially enhance one’s mood. The recommended daily allowance from the NIH is 400mcg of folic acid however if you are pregnant or planning to get pregnant the recommendation is higher at 600mcg.
Folic acid is especially important for women who are thinking about having children and for women who are pregnant, and thus is a key ingredient in prenatal vitamins. In fact, while most people think of prenatal vitamins as something to take once you’re already pregnant, it may be more beneficial to start taking them before becoming pregnant. When taken at least 3 months before pregnancy and throughout, prenatal vitamins may help reduce the chance of birth defects. Whether you are planning to get pregnant or not, taking folic acid during these years may help maintain optimal health. In fact, The U.S. Preventive Services Task Force recommends all women of childbearing age to supplement with folic acid.
2. Iron
Iron is an important supplement for women in their 30s. It is critical for red blood cell formation and it helps pump oxygen throughout the body. Oxygen is vital for both cognitive function and cellular energy levels. The recommended daily allowance of iron for women in their 30s is 18mg. Common food sources of iron include animal products (think organ meats like liver and red meats) and plant based sources (think spinach, broccoli, quinoa) along with fortified foods (think cereal). If you have heavy periods or eat a plant-based diet, you may need more than average.
Taking an iron supplement can support your health, but be careful not to over-supplement with iron as there are many side effects that may occur. Excess iron can be toxic so making sure you work with your healthcare provider is important to monitor your levels through blood work. Iron overdose can be especially dangerous for kids, so if you are taking iron supplements, take care to ensure that they’re out of the reach of children.
3. Antioxidants such as Vitamin C
Antioxidants are made in the body and most plant based foods contain them. Vitamin C is one of the many antioxidants naturally found in fruits and vegetables, like oranges, broccoli, and tomatoes. The best way to get it is to consume these foods raw like in a salad or smoothie. Vitamin C helps support the immune system, supports iron absorption, and supports the creation of collagen, which supports skin’s youthful, soft, and elastic appearance.
What Supplements to Take: Women in Their 40s
Your 40s are a time of transition. Perimenopause may bring hormone shifts, mood swings, or changes in energy. The right nutrients can help you stay grounded and support your changing body.
1. Fish Oil
Women in their 40s generally have a unique set of nutritional needs. Women at this stage are preparing to enter perimenopause, the stage that precedes menopause, and may start to experience ordinary symptoms that may be a result of hormonal changes. Omega 3’s are found in fish oil and algae and they help make hormones that regulate several metabolic pathways. As a result, fish oil may be a great supplement to support overall health during this time. Studies have shown that it may also support heart and brain health, both of which are essential for maintaining well-being beyond the 40s.
When looking for fish oil, look for sustainably sourced, third-party tested options.
2. Vitamin B-Complex
A vitamin B-complex is made up of 8 vitamins that are essential for energy, stress support, and hormone balance. B vitamins can regulate the stress response and manage hormones related to stress such as cortisol. Active forms (like methylated B12 and folate) are easiest for your body to use, especially important as nutrient absorption starts to slow.
What Supplements to Take: Women in Their 50s
As you enter menopause, your needs shift again. This is the time to double down on bone support, heart health, and long-term resilience. High priority supplements for women in their 50s include vitamin D, calcium, turmeric, and omega-3 fatty acids.
1. Vitamin D and Calcium
These two work in tandem to support bone density and prevent age-related loss. Vitamin D is essential for strong bones and overall health. For women in their 50s, the RDA for vitamin D is 600 IU or 15 mcg and the RDA for calcium is 1200mg. Both nutrients need to be present in the body in sufficient levels. Studies show that most people do not get the recommended daily allowances from diet alone.
In general, studies have shown that absorption of nutrients such as calcium may be more challenging with age. The NIH mentions that we start off with 60% calcium absorption as infants then the percentage decreases to 25% in adulthood and continues to decline with age. Vitamin D and Calcium work synergistically in the body. Vitamin D helps the body absorb calcium from food, and both nutrients may help promote bone health.
2. Turmeric
Turmeric supplements are made from turmeric root, a plant grown in India and other regions. It’s a yellow spice commonly used in Indian food, like curries, and has been used in traditional Indian medicine for centuries. Curcurmin is one of the main active ingredients in turmeric however intestinal absorption is not the best. Turmeric has powerful antioxidant-like properties that have been shown to support joint health and likely supports brain health when used consistently in adequate quantities.
The Bottom Line
Whether you're in your 30s or navigating post-menopause, one thing stays true: You deserve to feel good in your body. Supplements aren’t a magic fix but they can be powerful allies when used alongside sleep, movement, hydration, and a nutrient-dense diet.
It’s important to pay attention to your body’s needs as they evolve, and to understand the unique factors influencing your health. If you do decide to take supplements to help achieve your health goals, select those made from the highest quality ingredients possible.
