Vitamins for women: needs by life stage
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There is no single vitamin list that suits all women. Needs shift with menstruation, pregnancy, breastfeeding and menopause. Here we go through what matters most at each life stage – and when a supplement is justified.
Fertile years (around 18–45)
During the monthly bleeds women lose iron, and iron deficiency is one of the most common deficiencies in this phase. Iron contributes to the reduction of tiredness and fatigue (EFSA). Folate is also central if pregnancy may become relevant.
- Iron: meat, legumes, dark green leafy vegetables; combine with vitamin C
- Folate: green leafy vegetables, legumes, wholegrains
- Vitamin D: extra during the winter months
If you feel worn out, it can pay to check a few common causes – see always tired?
Pregnancy and breastfeeding
The need for several nutrients increases. Folate/folic acid is recommended even before pregnancy to reduce the risk of neural tube defects, and health authorities recommend 400 µg of folic acid per day for anyone planning a baby.
| Nutrient | Why in this phase |
|---|---|
| Folic acid 400 µg | Fetal development, before and early in pregnancy |
| Vitamin D 10 µg | Skeleton in both mother and child |
| Iron | Increased blood volume; taken when a deficiency is confirmed |
| Omega-3 (DHA) | Contributes to the normal brain and eye development of the fetus |
Always seek advice from a midwife about doses during pregnancy. More on omega-3 in particular can be found in omega-3 during pregnancy.
Perimenopause and menopause
When oestrogen falls, the risk of osteoporosis increases, and vitamin D and calcium become most important. Vitamin D and calcium are needed for the maintenance of normal bones (EFSA). Keep your vitamin D at the right level all year round, especially after 50.
- Vitamin D: 10–20 µg per day, more for older people
- Calcium: dairy, green leafy vegetables, fortified drinks
- B12: absorption can decline with age
Read more about this transition in perimenopause: symptoms and when it begins and about what's worth taking in supplements during menopause.
Teens and young adults
During the growth years the need for several nutrients increases. When menstruation begins, iron requirements rise, and the skeleton is built most up until the mid-20s – which is why calcium and vitamin D are important already here. A one-sided diet or strict dieting in the teens can cause deficiencies that persist for a long time.
Vegetarian and vegan diets
A plant-based diet can be nutritionally complete, but a few nutrients require a little extra planning regardless of life stage.
- B12: found practically only in animal foods – a supplement is needed on a vegan diet
- Iron: plant iron is absorbed less well; combine with vitamin C
- Omega-3: an algae-based supplement if you don't eat fish
- Calcium and vitamin D: fortified plant drinks help
More on B12 in particular can be found in the article on B12 deficiency.
Vitamins that matter throughout life
Some nutrients women need at every age.
- Vitamin D: immune system and skeleton, hard to get through diet in the Nordics
- B vitamins: contribute to normal energy metabolism and reduced tiredness
- Vitamin C: immune system and better iron absorption
When do you need a supplement?
A varied diet with vegetables, legumes, wholegrains, fish and some dairy covers most of it. A supplement is above all justified when planning a pregnancy (folic acid), during the winter months (vitamin D), on a vegan diet (B12) or with a confirmed deficiency. If you're unsure, your health centre can take a test before you start. If you want to sleep better in any phase, we've gathered advice in sleep better.
Frequently asked questions
Does every woman need a multivitamin?
No. Most people who eat a varied diet get what they need from food. A multivitamin can be reassuring in phases with greater needs, such as pregnancy or with a one-sided diet. But it doesn't replace a good diet, and megadoses do no good – often single supplements cover the need better.
Which vitamin do women most often lack?
Iron and vitamin D top the list. Iron deficiency is common during the fertile years because of menstruation, and vitamin D is low in many people during the Nordic winter months. B12 deficiency occurs in vegans and older people. A blood test shows where you stand.
Can you get too many vitamins?
Yes, especially fat-soluble vitamins such as A and D are stored in the body and can become harmful in very high doses. Stick to recommended amounts and upper intake limits. From ordinary food, overdosing is practically impossible – the risk applies to supplements in high doses.
Do birth control pills affect vitamin needs?
Some studies suggest that birth control pills may affect levels of, among others, B vitamins and certain minerals somewhat. The effect is usually small for someone who eats a varied diet. If you feel tired or have other problems, it's worth raising with your doctor rather than guessing your way to a supplement.