Individual nutritional needs vary with age and general health status. Some requirements are specific to women, and they change with age.

Women benefit from eating higher amounts of certain nutrients at certain stages of their lives.

The tables below, which use information from the Food and Nutrition Board, list the recommended daily intake of certain vitamins and minerals for women of all ages.

This table shows the requirements for women between the ages of 9 and 50 years:

	9–13 years	14–18 years	19–30 years	31–50 years
Vitamin A (mcg)	600	700	700	700
Vitamin C (mg)	45	65	75	75
Vitamin E (mg)	11	15	15	15
Vitamin D (mcg)	15	15	15	15
Vitamin K (mcg)	60	75	90	90
Thiamin (mg)	0.9	1	1.1	1.1
Riboflavin (mg)	0.9	1	1.1	1.1
Niacin (mg)	12	14	14	14
Vitamin B6 (mg)	1	1.2	1.3	1.3
Folate (mcg)	300	400	400	400
Vitamin B12 (mcg)	1.8	2.4	2.4	2.4
Biotin (mcg)	20	25	30	30
Choline (mg)	375	400	425	425
Calcium (mg)Trusted Source	1,300	1,300	1,000	1,000
Iron (mg)Trusted Source	8	15	18	18
Iodine (mcg)Trusted Source	120	150	150	150

The table below shows the requirements for women aged 51 and over, pregnant and breastfeeding women:

	51–70 years	70 years or above	During pregnancy	While breastfeeding
Vitamin A (mcg)	700	700	750–770	1,200–1,300
Vitamin C (mg)	75	75	85	115–120
Vitamin E (mg)	15	15	15	19
Vitamin D (mcg)	15	20	15	15
Vitamin K (mcg)	90	90	75–90	75–90
Thiamin (mg)	1.1	1.1	1.4	1.4
Riboflavin (mg)	1.1	1.1	1.4	1.6
Niacin (mg)	14	14	18	17
Vitamin B6 (mg)	1.5	1.5	1.9	2
Folate (mcg)	400	400	600	500
Vitamin B12 (mcg)	2.4	2.4	2.6	2.8
Biotin (mcg)	30	30	30	35
Choline (mg)	425	425	450	550
Calcium (mg)Trusted Source	1,200	1,200	1,000–1,300	1,000–1,300
Iron (mg)Trusted Source	8	8	27	9–10
Iodine (mcg)Trusted Source	150	150	220	290

The reproductive years

The reproductive years last from puberty to menopause. Hormonal factors and menstruation can affect a woman’s nutritional needs.

Vitamin B6 and Vitamin D

In 2017, a group of scientists published a study that focused on data from more than 15,000 people. Overall, their results showed that women aged 19 to 50 who were breastfeeding and pregnant women were more likely to be undernourished than the other groups. This included low levels of vitamin B6 (pantothenic acid) and vitamin D.

Vitamin B6 requirements are 1.3 mg per day for those ages 19-50, 1.9 mg per day during pregnancy, and 2 mg per day while breastfeeding.

Iodine

Iodine is essential for the healthy development of the fetal brain during pregnancy.

According to a 2012 national survey in the USA by the Centers for Disease Control and Prevention (CDC), women between the ages of 20 and 39 had lower iodine levels than any other age group in the study.

Women in this age group are most likely to get pregnant. The daily requirement for iodine is 150 mcg, rising to 220 mg during pregnancy and 290 mg during breastfeeding.

However, people should not take iodine supplements unless recommended by a doctor.

Unnecessary iron supplementation may negatively affect thyroid health.

Folate (vitamin B9)

Folate, also known as vitamin B9, is essential during the childbearing years.

Folic acid is a general term for vitamin B9, which comes in various forms and is naturally found in foods such as beans, leafy green veggies, tables, and citrus fruit folic

Folic acid is a synthetic form of folate. It is found in nutritional supplements and some support foods. Taking folate supplements may help prevent problems with the development of the fetus’s spine and brain.

Women 18 years of age and older who are not pregnant need 400 mcg daily. They recommend 600 mcg per day during pregnancy and 500 mcg per day while breastfeeding.

Iron

Many women suffer from iron deficiency during their childbearing years. Iron is an essential mineral for reproductive organs and functions.

Also important for:

• • Energy production
• • wound healing
• • Immune function
• • red blood cell formation
• • the growth

The daily need for iron for women aged 19-50 years is 18 mg. 27 mg during pregnancy and 9 mg during breastfeeding.

Post-menopause

As menopause approaches, nutritional needs may change. Low estrogen levels and the aging process can increase the risk of various types of deficiency.

Vitamin B6, B9 (folic acid), and B12

B vitamins are essential for overall health. The need for different B vitamins may increase after menopause.

Vitamin B6, B9 (folic acid) and B12 help:

• • Red blood cell production
• • Energy production
• • Protein metabolism
• • Cognitive development
• • Nervous system function

Research also suggests that B vitamins may reduce the risk of many conditions that frequently affect older women.

The need for vitamin B6 increases from 1.3 mg to 1.5 mg after the age of 50 years. It can help support the immune system.

There is also a higher risk of vitamin B12 deficiency, although the recommended intake remains unchanged.

According to the US Food and Nutrition Board, 10-30% of older adults do not get enough vitamin B12 because their bodies cannot absorb it properly. The council recommends taking a B12 supplement and consuming more foods fortified with vitamin B12 to meet the daily requirement.

Vitamin D and Calcium

During menopause, estrogen level,s drop, and the risk of osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and Vitamin D are essential for bone health.

Therefore, women should take care to follow a diet and lifestyle that enables them to maintain the levels of these vitamins.

Vitamin D

The daily requirement for vitamin D for adult women under 70 years of age is 15 micrograms.

Vitamin D deficiency is a common problem at this age. Women should ask about getting tested to see if they need to take a supplement.

Calcium

Some people also take calcium supplements to maintain bone health, but it’s not clear if this is a good idea.

A 2015 authoritative review concluded that increasing calcium intake by taking supplements or making certain dietary changes may slightly increase bone mineral density. However, other researchers have raised concerns that getting too much calcium may lead to negative effects, such as those affecting the cardiovascular system.

A 2018 authoritative reference calls for more research before making any solid recommendations about calcium supplementation for specific age groups.

The recommended dietary allowance of calcium is 1200 mg for women over the age of 50. Some good sources of calcium include dairy products and green leafy vegetables.

Over 70 years old

Vitamin D is essential for bone health and helps maintain muscle mass. As people age, they naturally begin to lose bone and muscle mass. People over the age of 70 need more vitamin D than younger people.

Sun exposure provides most of a person’s vitamin D, but vitamin D is also available in supplement form, oily fish, dairy, and some fortified foods.

Vitamins for all needs

A woman’s activity levels and general health status can affect her nutritional needs.

Very active women

Women who exercise a lot or have physically demanding jobs may need to consume more nutrients to stay healthy.

Research from 2014 suggests that female athletes and those who work in active jobs have a higher risk of developing vitamin D and calcium deficiencies. This can lead to weak bones and an increased risk of infection.

Those who exercise a lot may also be more likely to develop an iron deficiency.

Physically active women should talk with a doctor or dietitian about adapting their diet and taking supplements to meet their specific needs.

Women with heavy periods

Excessive blood loss from heavy periods can lead to iron deficiency and anemia. Women who regularly have heavy periods may benefit from eating more iron-rich foods or taking iron supplements.

Any woman who has concerns about her period or heavy menstrual bleeding should speak with a doctor.

Pregnancy and lactation

Diet and nutrition are important for pregnancy and breastfeeding. Most requirements tend to be higher at this point.

Researchers estimate that vitamin D deficiency affects 18-84% of women during pregnancy.

According to the latest research, women need about 4,000 international units (IU) per day to maintain optimal vitamin D levels during pregnancy and up to 6,400 international units (IU) per day while breastfeeding.

Choline is also essential for the health of the mother and fetus. Studies show that most women take less than 450 mg of choline during pregnancy.

Food sources of choline include beef, eggs, and soybeans.

Iodine is important for healthy brain development. The daily requirement is 220 mcg for pregnant women and 290 mcg for breastfeeding women.

Folic acid helps reduce the risk of birth defects. The daily requirement for folic acid is 600 mcg during pregnancy and 500 mcg during breastfeeding.

Vegetarian women’s diet

Women who follow a vegan diet may need to plan their meals to make sure they are getting enough of each nutrient.

For example, vitamin B12 tends to be found naturally only in animal products. Therefore, a vegetarian woman may need to take supplements or eat foods fortified with vitamin B12. Examples include some breakfast cereals and dairy products.

There may also be low levels of iron, protein, calcium, and zinc in a vegetarian diet. The best way to prevent deficiencies is to eat a balanced and varied diet that includes foods such, as:

• • Beans, peas, and legumes,
• • all grains
• • Nuts and seeds
• • Soy products
• • Broccoli
• • Dark green leafy vegetables such as spinach, kale, and mustard greens
• • Fortified breakfast, cereals, beverages, and milk alternatives

During pregnancy, women should be feed iron, vitamin B12, and vitamin, D, as well as folic acid and other nutrients.

Summary

A woman’s life stage, general health status, and activity levels can all affect her nutritional needs.

The best way to meet nutritional needs is to eat a balanced and healthy diet.