Women's Health Nutrients
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Women's Health Nutrients
Women's nutritional needs are distinct from men's and change significantly across the lifespan. This guide covers the most important nutrients for women's health at every stage — from the reproductive years through to menopause and beyond.
Iron
Iron deficiency is the most common nutritional deficiency in women worldwide. Menstruation, pregnancy, and breastfeeding all increase iron requirements. Symptoms of deficiency include fatigue, breathlessness, brain fog, pale skin, and low mood.
Recommended intake: 14.8mg daily for women of reproductive age; 8.7mg daily after menopause.
Food sources: Red meat, liver, lentils, spinach, fortified cereals. Pair with vitamin C; avoid with tea, coffee, or calcium.
Supplementation: Iron bisglycinate or citrate are the best-tolerated forms. Test ferritin before supplementing — aim for above 50 mcg/L.
Folate / Methylfolate
Essential for DNA synthesis and cell division. Critical before and during pregnancy for neural tube development. Also supports cardiovascular health by reducing homocysteine throughout life.
Recommended: 200mcg daily for general health; 400–800mcg daily when trying to conceive or pregnant. Use methylfolate (5-MTHF) for better absorption.
Vitamin D
Vitamin D deficiency is extremely common in the UK, particularly in winter. It affects immune function, mood, bone health, hormonal balance, and fertility. Most women benefit from year-round supplementation.
Recommended: 1,000–2,000 IU daily. Test levels and supplement to achieve 75–150 nmol/L.
Omega-3 (EPA + DHA)
Omega-3 fatty acids support hormonal balance, reduce inflammation, support cardiovascular health, and are critical for brain function. EPA supports mood; DHA supports brain structure and fetal development.
Recommended: 500–1,000mg combined EPA+DHA daily. Increase to 200–300mg DHA during pregnancy and breastfeeding.
Magnesium
Magnesium is involved in over 300 enzymatic reactions and is commonly deficient in women. It supports sleep, mood, muscle function, blood sugar regulation, and bone health. Particularly important during PMS, pregnancy, and menopause.
Recommended: 300–400mg daily as magnesium glycinate. Take in the evening.
Calcium
Essential for bone health throughout life. Requirements increase during pregnancy, breastfeeding, and after menopause. Most women do not meet requirements through diet alone.
Recommended: 700–1,200mg daily from food and supplements combined.
Food sources: Dairy, fortified plant milks, leafy greens, almonds, sardines with bones.
Vitamin B12
Essential for energy, neurological function, and mood. Deficiency is more common in women following plant-based diets and in older women (absorption declines with age). Also important during pregnancy and breastfeeding.
Recommended: 2.4mcg daily; higher if plant-based or over 50. Methylcobalamin is the preferred form.
Zinc
Supports immune function, wound healing, hormonal balance, fertility, and skin health. Deficiency is associated with hormonal acne, hair loss, and impaired immune function.
Recommended: 7–8mg daily for women; higher during pregnancy and breastfeeding.
Iodine
Essential for thyroid hormone production, which regulates metabolism, energy, mood, and reproductive health. Requirements increase significantly during pregnancy and breastfeeding. Many women are mildly deficient, particularly those avoiding dairy and fish.
Recommended: 150mcg daily; 220mcg during pregnancy; 290mcg while breastfeeding.
Vitamin C
Supports immune function, collagen synthesis, iron absorption, and skin health. Requirements increase during pregnancy, illness, and physical stress.
Recommended: 75–120mg daily; higher during pregnancy, breastfeeding, and illness.
Marine Collagen
Collagen production declines with age and accelerates after menopause. Marine collagen peptides (type I) support skin elasticity, joint health, and bone density. Requires vitamin C for synthesis.
Recommended: 5–10g daily with vitamin C.
Frequently asked questions
Do women need different supplements to men?
Yes — women have higher requirements for iron (during reproductive years), folate (particularly preconception), and iodine (during pregnancy and breastfeeding). Women are also more susceptible to vitamin D deficiency and osteoporosis.
Should I take a multivitamin or individual supplements?
A high-quality multivitamin formulated for women can cover the basics, but individual supplementation allows for more precise dosing based on your specific needs and blood test results. Use our Vitalis assessment for personalised recommendations.