The National Institutes of Health reported that over 50% of adults in the United States take at least one dietary supplement each day. Some settle for multivitamins, supplements that contain a variety of vitamins and minerals in one tablet. There are others who drink three to four supplements in a day like Turmeric, Vitamin E, Zinc and Vitamin C.

Supplements are there to provide added nutrition. It complements our daily diet and adds to the nutrients we take in each day. If our food is not complete with the nutrients we need, the supplements can assist. Just remember that supplements are not medicines. It doesn’t treat or cure a specific illness.

Women require specific nutrients

The nutritional needs of women change as they mature. Vitamins and minerals needed by females aged 19 to 30 are different from those aged 31 to 50. Women who are past 50 also require additional dietary supplements.

But as a staple, a woman’s daily supplement needs must include B-vitamins and Vitamins A, C, D, E and K. Calcium and Magnesium are also required. Aside from that, every woman must strive to be fit and healthy.

Women must eat fresh fruits and vegetables every day. Staying away from processed meat is a must, as well. Eating fish is preferred compared to red meat, but you can eat some of it occasionally. There’s no need to deprive yourself of foods that you like, but you have to eat in moderation. You can also consume a bit of those sugary foods and some healthy fatty foods, as well. Limit your consumption, though.


Nutrients for women aged 19 to 30 years old


While in your 20’s, you need to load up on Calcium. Why? By the time you turn 31, your bone density will weaken and for some, osteoporosis starts to happen. To combat this, you have to drink 1,000 mg of Calcium every day. You can also get Calcium from foods like salmon, almonds, green leafy vegetables, beans and cereals. Calcium is also responsible for keeping the muscles in tiptop shape while preserving the body’s nerves and heart health.

Vitamin D

Vitamin D is great in facilitating nutrient absorption in the body. It means that when a supplement is taken with Vitamin D, the nutrients in the supplement are enhanced and well-received by the person. Scientists believe that regular consumption of Vitamin D lessens the chances of contracting certain cancers and heart ailments. Anyway, for your info, the body produces Vitamin D through the skin when the sun “touches” it. But you can’t bask under the sun for a long period of time – talk about skin cancer and sun burn. At least, you can also get Vitamin D from these foods: fortified milk, tuna and salmon, among others.


When a woman is deficient in iron, it can lead to anemia. This is the reason why Iron is necessary in order to produce enough red blood cells that aid in keeping the body healthy. There are meat and plant sources wherein you can get some iron, but it is never enough. You still have to take an Iron supplement together with Vitamin C for maximum absorption. If you are pregnant, you need 27 mg of Iron each day. Regularly, a woman is required to consume up to 18 mg, but women past 50 years of age can go on with only 8 mg per day.

Nutrients for women aged 31 to 50 years old


This nutrient is very much needed by pregnant women because it helps in the brain development of their fetus. It is also known as Folic Acid and aside from enhancing the baby’s brain progress, it also assists in their spinal cord formation. Anyway, if you are pregnant, you’re required to consume 600 mcg of folate. When breastfeeding, you have to take at least 500 mcg. Regularly, 400 mcg is enough for a woman’s daily dose of folate.


Almost all functions and systems in the body require the assistance of Magnesium. Everything from bone development to brain processing, Magnesium is needed. Older women have to take this nutrient more than younger women because bone loss is imminent at their age. Magnesium can also lower all types of body levels like sugar and blood pressure. For foods rich in Magnesium, eat more of spinach, whole grains, legumes and nuts. Make sure you take 300 to 320 mg per day of this nutrient.


Nutrients for women aged 51 years old and above

As already mentioned above, women have to consume Calcium and Vitamin D on a daily basis. For women over the age of 51, they need to take 1,200 mg of Calcium and 600 IU of Vitamin D every day.

Fish Oil

Fish oil comes from fish, of course, and you can also eat it from the likes of salmon, mackerel and sardines. It is very nutritious and can curb effects of diseases of the heart, stroke, certain cancers and arthritis. Together with a healthy daily diet, Fish Oil supplement will protect the body from suffering serious illnesses. The American Heart Association recommends consumption of Fish Oil from healthy sources for at least two times a week.

Vitamin B12

Most vitamin supplements contain Vitamin B12 because it maximizes red blood cells function and boosts the brain. Lack of it, the person can display behaviors like anxiety and may even show some hallucination tendencies. This is why women above 51 years old need this supplement due to their maturity. Their bodies and minds are slowly deteriorating and they need this nutrient to counter the effect. Anyway, foods like red meat, fish, eggs and some dairy products can supply some Vitamin B12.

If you are thinking of taking dietary supplements, visit your physician first and have a check-up. While these dietary supplements are considered very safe, it is still best to seek medical advice.

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