Written by Malena Sanchez Moccero
Medically reviewed by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)

From vitamin D to iron and folate, women’s nutritional needs evolve over time. Here’s how to know what your body might be missing—and how to get those essential nutrients naturally or through safe supplementation.

Why Vitamins Matter for Women

Between busy schedules, hormonal shifts, and the natural changes that come with aging, women face unique nutritional challenges. Even with a balanced diet, it’s easy to fall short on key vitamins and minerals that affect everything from energy and mood to bone, heart, and reproductive health.

Understanding which vitamins matter most—and when—can make a real difference in your long-term well-being. You don’t need a high-level wellness routine, but getting the right nutrients can genuinely transform how you feel day to day.

Essential Vitamins and Minerals for Women

1. Iron Woman: Why Ferritin Might Be Your New Best Friend

Like Popeye with his spinach, your cells need iron to power through.

Why it matters: Iron supports oxygen transport in the blood and helps prevent anemia. Many women of reproductive age are at higher risk of deficiency due to menstruation.
Natural sources: Lean red meat, lentils, beans, spinach, tofu.
Signs of deficiency: Fatigue, pale skin, dizziness, brittle nails.

Tip: Pair iron-rich foods with vitamin C (like citrus or bell peppers) for better absorption.

2. Calcium: The Foundation of Strength

Why it matters: Crucial for bone health and muscle function. Women are more prone to osteoporosis, especially after menopause.
Natural sources: Dairy products, fortified plant milks, almonds, leafy greens.
Signs of deficiency: Muscle cramps, weak nails, bone fractures.

3. Vitamin D: The Sunshine Vitamin

Why it matters: Works hand in hand with calcium to support bone density and immune health. Many adults don’t get enough sunlight exposure to maintain optimal levels.
Natural sources: Sunlight, salmon, egg yolks, fortified cereals.
Signs of deficiency: Fatigue, bone pain, frequent infections.

4. Folate (Vitamin B9): The Unsung Hero of Every Happy Cell

Why it matters: Essential for red blood cell formation and DNA synthesis. Particularly important before and during pregnancy to support healthy fetal development.
Natural sources: Leafy greens, citrus fruits, avocados, lentils.
Signs of deficiency: Weakness, irritability, poor concentration.

5. Vitamin B12

If your energy feels more “running on empty” than refreshed, low B12 could be a factor.

Why it matters: Supports nerve function and energy metabolism. Vegans and vegetarians are at higher risk of deficiency since B12 is primarily found in animal products.
Natural sources: Fish, eggs, dairy, fortified plant-based milks or cereals.
Signs of deficiency: Tingling in hands or feet, fatigue, mood changes.

6. Magnesium: The Chill Pill You Actually Need

Why it matters: Helps regulate mood, sleep, and muscle relaxation. Low levels are often linked to chronic stress and poor sleep quality.
Natural sources: Nuts, seeds, dark chocolate, whole grains.
Signs of deficiency: Muscle cramps, anxiety, restless sleep.

7. Omega-3 Fatty Acids

Why it matters: Support brain, heart, and joint health, and may help reduce inflammation. Particularly beneficial during pregnancy and menopause.
Natural sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts.
Signs of deficiency: Dry skin, fatigue, joint stiffness.

Common Vitamin Deficiencies at Different Life Stages

In your 20s and 30s: Iron and folate deficiencies are common due to menstruation and pregnancy. Energy-supporting B vitamins are also key for women balancing work, family, and stress.

In your 40s: Perimenopause can influence metabolism and hormone balance. Calcium, vitamin D, and magnesium become especially important for bone health and emotional well-being.

In your 50s and beyond: After menopause, estrogen levels decline, increasing the risk of osteoporosis and cardiovascular disease. Prioritize calcium, vitamin D, omega-3s, and adequate B12 intake to support cognitive health.

Lifestyle Factors That Influence Vitamin Needs

• Vegetarian or vegan diets may lack B12, iron, and omega-3s.
• Chronic stress can deplete magnesium and B vitamins.
• Limited sun exposure lowers vitamin D levels.
• Intense physical activity increases iron and antioxidant needs.
• Birth control pills may affect folate and vitamin B6 metabolism.

Supplementation: When and How

While a balanced diet should always come first, supplementation can help fill nutritional gaps—especially when blood tests confirm a deficiency or lifestyle factors limit certain nutrients.

Smart tips:

• Choose supplements formulated for your life stage (prenatal, women 50+, etc.).
• Look for brands tested by third parties.
• Avoid megadoses unless prescribed.
• Pair iron with vitamin C, and avoid taking calcium and iron together.

Important: Always consult a healthcare professional or registered dietitian before starting supplements—especially if you’re pregnant, breastfeeding, or taking medication.

Your body’s needs change over time—and your nutrition should evolve with them. By focusing on whole foods, noticing subtle signs of deficiency, and supplementing thoughtfully when needed, you can support your energy, mood, and long-term health at every stage of life.Call it self-care, call it biohacking—or simply call it listening to what your body has been asking for all along.