Nutritional needs change throughout a woman’s life. From adolescence through menopause and beyond, the vitamins and minerals your body needs can vary depending on age, diet, reproductive stage, medical conditions, medications, and other individual factors. While a balanced diet remains the foundation of good health, targeted supplementation can help fill nutritional gaps when needed.
Adolescence and Early Adulthood (Ages 13 to 25)
The teenage and early adult years are important for growth, bone development, and establishing healthy nutritional habits. Some nutrients deserve particular attention during this stage.
Iron
Menstruation increases iron needs, and adolescents who have heavy periods may be particularly vulnerable to iron deficiency. Iron deficiency can cause fatigue, weakness, difficulty concentrating, and, when severe, iron-deficiency anemia.
However, not every young woman needs an iron supplement. Taking iron when it is not needed can cause side effects and, in excessive amounts, can be harmful. Good dietary sources include meat, poultry, seafood, beans, lentils, fortified cereals, and leafy green vegetables. If heavy periods or symptoms suggest possible iron deficiency, your healthcare provider can determine whether blood testing or supplementation is appropriate.
Calcium and Vitamin D
Adolescence and early adulthood are important years for building bone mass. Teenagers ages 14 to 18 need approximately 1,300 mg of calcium daily, while adults ages 19 to 50 generally need 1,000 mg.
Vitamin D helps the body absorb calcium and plays an important role in bone health. Food should be the primary source of nutrients whenever possible, but vitamin D supplementation may be appropriate for people who do not get enough or who have been found to have inadequate levels.
Folate
Folate is essential for DNA production and cell division. Adequate folic acid is particularly important for women who could become pregnant because neural tube development occurs very early in pregnancy, sometimes before a woman knows she is pregnant.
The CDC recommends that women and teen girls who could become pregnant consume 400 micrograms of folic acid every day through supplements, fortified foods, or both, in addition to consuming folate from a varied diet.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in foods such as salmon, sardines, walnuts, flaxseeds, and chia seeds. They support cardiovascular and overall health.
Omega-3 supplements have also been studied for menstrual pain, with some research suggesting they may help reduce dysmenorrhea. However, they should not be considered a replacement for medical evaluation, particularly when menstrual pain is severe or interferes with daily life.
Reproductive Years (Ages 25 to 40)
During the reproductive years, nutritional needs can vary depending on whether a woman is menstruating, trying to conceive, pregnant, breastfeeding, or managing a medical condition. Supplementation should be based on individual needs rather than age alone.
Prenatal Vitamins and Folate
Women who could become pregnant should pay particular attention to folic acid. The CDC recommends 400 micrograms of folic acid daily for women who could become pregnant.
During pregnancy, nutritional requirements increase, and prenatal vitamins are often recommended to help provide nutrients such as folic acid, iron, iodine, and other vitamins and minerals.
Prenatal vitamins vary in their ingredients and amounts, so your healthcare provider can help you choose one that is appropriate for your needs.
Magnesium
Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function, energy production, and normal blood glucose regulation.
Good food sources include nuts, seeds, legumes, whole grains, and leafy green vegetables. Magnesium supplements have been studied for conditions including migraine and some premenstrual symptoms, but evidence does not support recommending a high-dose magnesium supplement to every woman.
Supplemental magnesium can cause diarrhea and may interact with certain medications, so discuss supplementation with your healthcare provider if you are considering it.
Vitamin B6
Vitamin B6 supports normal metabolism, nervous system function, and red blood cell production. It has also been studied for premenstrual symptoms and is sometimes used as part of treatment for nausea and vomiting during pregnancy.
However, more is not necessarily better. High doses of vitamin B6 taken for prolonged periods can cause nerve damage. If you are pregnant or considering supplementation for PMS or nausea, discuss the appropriate dose with your healthcare provider.
Inositol
Myo-inositol and other forms of inositol have been studied in women with polycystic ovary syndrome (PCOS), particularly in relation to insulin sensitivity, ovulation, and metabolic health.
Some studies suggest potential benefits, but the evidence is still developing, and supplement formulations and doses vary. Inositol should be considered as a possible component of an individualized PCOS management plan rather than a replacement for established medical treatment.
Vitamin D
Vitamin D is important for bone health and several other functions in the body. The recommended dietary allowance for most adults ages 19 to 70 is 600 IU per day, increasing to 800 IU after age 70.
Some individuals may require additional supplementation based on their health, diet, or vitamin D status, but routinely taking high doses is not appropriate for everyone. Your healthcare provider can determine whether testing or supplementation is appropriate for you.
Perimenopause (Ages 40 to 52)
Perimenopause is the transition leading up to menopause. During this stage, hormone levels fluctuate, and women may experience changes in menstrual cycles, hot flashes, sleep, mood, and other symptoms.
Supplements may help address nutritional needs, but they should not be viewed as a substitute for evidence-based treatment when symptoms are significant.
Calcium and Vitamin D
Maintaining adequate calcium and vitamin D intake becomes increasingly important as women approach and move through menopause.
Women ages 51 and older generally need 1,200 mg of calcium per day. The recommended dietary allowance for vitamin D is 600 IU daily through age 70 and 800 IU daily after age 70.
Getting calcium primarily through food is generally preferred. Supplements can help fill dietary gaps when necessary, but excessive calcium or vitamin D intake can be harmful.
Magnesium
Magnesium supports normal muscle, nerve, and bone function. It is sometimes promoted for sleep, anxiety, or menopausal symptoms, but evidence for using magnesium specifically as a treatment for perimenopause remains limited.
If you are considering magnesium supplementation, your healthcare provider can help determine whether it is appropriate and which form and dose may be suitable for you.
Omega-3 Fatty Acids
Omega-3 fatty acids support cardiovascular health and can help lower triglyceride levels in certain patients. Fatty fish such as salmon, sardines, and trout are excellent sources.
While cardiovascular risk increases with age, omega-3 supplements should not be considered a general treatment for menopause or a replacement for established cardiovascular risk management.
CoQ10
Coenzyme Q10 plays a role in cellular energy production and has been studied in reproductive medicine, including among women undergoing fertility treatment.
Some research suggests that CoQ10 may have potential benefits for certain women undergoing fertility treatment, but evidence is still developing. It should not be presented as a proven way to improve egg quality or guarantee better fertility outcomes.
If you are trying to conceive, discuss supplements with your fertility or women’s health provider.
Menopause and Beyond (Ages 52 and Older)
After menopause, maintaining bone, cardiovascular, and overall health becomes increasingly important. Nutritional needs should be assessed individually rather than assuming that every woman needs the same supplement routine.
Calcium, Vitamin D, and Vitamin K
Calcium and vitamin D are important for maintaining bone health after menopause. Vitamin K also plays an important role in normal blood clotting and bone metabolism.
Vitamin K2 supplements are sometimes marketed as a way to direct calcium into bones and away from arteries, but evidence is not strong enough to recommend vitamin K2 supplements routinely for every postmenopausal woman.
People taking warfarin or certain other anticoagulants should not start vitamin K supplements without discussing them with their healthcare provider because vitamin K can interfere with anticoagulation.
Collagen
Collagen supplements are marketed for skin, joints, and bone health. Some studies suggest that collagen peptides may modestly improve measures such as skin hydration and elasticity, although research remains limited and products vary.
Collagen is not an essential supplement for every woman after menopause. A balanced diet that provides adequate protein, vitamin C, and other nutrients remains important for maintaining healthy skin, muscles, bones, and connective tissue.
B12
Vitamin B12 is essential for healthy red blood cells, neurological function, and DNA production.
The risk of B12 deficiency can increase with age, particularly among people with certain gastrointestinal conditions, those following vegan or vegetarian diets, and people taking medications such as metformin or acid-suppressing drugs.
B12 deficiency can cause fatigue, weakness, numbness or tingling, and neurological changes. People with risk factors may benefit from discussing B12 testing with their healthcare provider.
Probiotics
The gut and vaginal microbiomes change throughout life, and researchers continue to study how these changes relate to women’s health.
Probiotic supplements have been investigated for several gastrointestinal and vaginal conditions. However, there is not currently enough evidence to recommend a particular probiotic strain or supplement for all postmenopausal women.
Different probiotic products contain different microorganisms and doses, and their effects are not interchangeable. Talk with your healthcare provider about whether a probiotic is appropriate for your specific concern.
Important Considerations Before Starting Supplements
Supplements are not one-size-fits-all, and more is not always better. Before beginning any new supplement regimen, consider the following:
- Do not assume you need a supplement simply because it is marketed for your age group. Your diet, health history, medications, and individual needs matter.
- Discuss supplements with your healthcare provider, particularly if you take medications, are pregnant, are trying to conceive, or have an underlying health condition.
- Choose reputable products and, when possible, look for independent third-party testing for quality and purity.
- Be cautious with megadose formulations. Excessive amounts of certain vitamins and minerals can be harmful.
- Remember that supplements support but do not replace a nutrient-dense diet, regular physical activity, preventive care, or appropriate medical treatment.
Your nutritional needs are as individual as you are. The goal is not to take the most supplements—it is to identify and address the nutrients your body actually needs.
Working with a women’s health provider can help you make informed decisions about supplementation based on your age, health history, reproductive stage, diet, medications, and individual risk factors.
📍 Schedule your women’s health appointment with IVANA MD in Missouri City, TX. 📞 346-585-4077. 4220 Cartwright Road, Suite 201, Missouri City, Texas 77459.
References
Teede, H. J., Tay, C. T., Laven, J. J. E., Dokras, A., Moran, L. J., Piltonen, T. T., Costello, M. F., et al. (2023). Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Fertility and Sterility, 120(4), 767–793. https://doi.org/10.1016/j.fertnstert.2023.07.025
National Institutes of Health, Office of Dietary Supplements. (2025). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin B6: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
National Institutes of Health, Office of Dietary Supplements. (2025). Omega-3 fatty acids: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
National Center for Complementary and Integrative Health. (2024). Probiotics: What you need to know. https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
