People of all sexes need the same nutrients, but the amount can vary by sex, age, and life stage. Vitamins and minerals of particular importance to females include iron, calcium, and vitamin D.
Females are more prone to iron deficiencies than males, as well as to osteoporosis, or weakened bones, later in life. Getting enough iron can prevent anemia, while calcium and vitamin D help keep the bones strong.
People only need to take supplements if they do not get enough nutrients from their diet or, in the case of vitamin D, from sunlight. People can ask a doctor or dietitian for personalized guidance.
This article looks at some of the vitamins and minerals females need at different stages of life.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.
In the United States, the Food and Nutrition Board (FNB) advises on nutrition guidelines. It sets the recommended dietary allowances (RDAs) and adequate intake (AI) levels for nutrients across all age groups and sexes.
An RDA is the amount of that nutrient that would meet the needs of 97% to 98% of people in a given group. The AI is the average amount people get per day. Scientists use AI when there is not enough data to establish an RDA.
The following tables use information from the FNB and the Office for Dietary Supplements (ODS). They list the RDAs for some vitamins and minerals for females of various ages.
This table shows the vitamin requirements for females ages
| 9 to 13 years | 14 to 18 years | 19 to 30 years | 31 to 50 years | |
|---|---|---|---|---|
| Vitamin A (mcg) | 600 | 700 | 700 | 700 |
| Vitamin C (mg) | 45 | 65 | 75 | 75 |
| Vitamin D (mcg) | 15 | 15 | 15 | 15 |
| Vitamin E (mg) | 11 | 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 |
| Pantothenic acid (mg) | 4* | 5* | 5* | 5* |
| Biotin (mcg) | 20* | 25* | 30* | 30* |
| Choline (mg) | 375* | 400* | 425* | 425* |
| Calcium (mg) | 1,300 | 1,300 | 1,000 | 1,000 |
| Iron (mg) | 8 | 15 | 18 | 18 |
| Iodine (mcg) | 120 | 150 | 150 | 150 |
The following table shows the requirements for females ages 51 years and older, those who are pregnant, and those who are breastfeeding:
| 51 to 70 years | 70 years or above | During pregnancy | While breastfeeding | |
|---|---|---|---|---|
| Vitamin A (mcg) | 700 | 700 | 750 to 770 | 1,200 to 1,300 |
| Vitamin C (mg) | 75 | 75 | 85 | 115 to 120 |
| Vitamin D (mcg) | 15 | 20 | 15 | 15 |
| Vitamin E (mg) | 15 | 15 | 15 | 19 |
| Vitamin K (mcg) | 90* | 90* | 75 to 90* | 75 to 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) | 1,200 | 1,200 | 1,000 to 1,300 | 1,000 to 1,300 |
| Iron (mg) | 8 | 8 | 27 | 9 to 10 |
| Iodine (mcg) | 150 | 150 | 220 | 290 |
This is not a comprehensive list of all nutrients a person needs, and individual needs may vary.
Adult females of reproductive age, which spans from puberty to menopause, have specific nutritional needs due to menstruation and other factors. They need to make sure they get enough:
Iron
Blood contains iron. People who have periods can be prone to iron deficiency and anemia due to blood loss.
According to a
Sufficient iron levels are important for:
- energy production
- wound healing
- immune function
- red blood cell formation
- growth and development
However, there are different types of iron, which have differing levels of bioavailability. Bioavailability refers to how easy it is for the body to absorb a nutrient.
Heme iron, which comes from animal products, is more bioavailable than non-heme iron, which comes from plants. Previous reports suggest the absorption rates for each type are:
- 25% to 30% for organ meats
- 7% to 9% for leafy greens
- 4% from grains
- 2% from legumes
This can mean people are absorbing less iron than they think, particularly if they eat a vegetarian or vegan diet.
Taking iron with vitamin C
Calcium and vitamin D
Calcium and vitamin D are essential for bone health in all people. However, females are more likely to develop weaker bones than males. This is because of how bones grow and develop in females.
For all sexes, bone density increases during childhood and early adulthood. Around ages 25 to 35 years, bone density peaks and stops increasing. As a person ages, it begins to decline.
This occurs sooner and more rapidly in females because of menopause, as hormone levels influence bone growth. Females also tend to have smaller bones and a lower peak bone mass than males on average.
As a result, making sure bones are as strong as they can be when younger can help reduce the risk of osteoporosis later on. Getting enough calcium and vitamin D is an important part of this.
People can get calcium from foods, such as dairy products. While some foods contain vitamin D, it is often difficult to get enough from food alone. Sunlight exposure or supplements can help.
Zinc
A
Zinc is essential for the functioning of the immune system. It also supports the synthesis of protein, wound healing, growth, and pregnancy.
Having a vegetarian or vegan diet or a digestive condition can mean a person
Folate (vitamin B9)
Folate, also known as vitamin B9, is an essential nutrient, especially if a person could become pregnant.
Folate reduces the risk of fetal complications, especially those involving the spine and brain. It also helps create red blood cells and aids protein digestion.
A
Folate vs. folic acid
People often use the terms “folate” and “folic acid” interchangeably, but there is a difference.
Vitamin B9 comes in different forms. Folate naturally occurs in foods such as beans, green leafy vegetables, and citrus fruits, whereas folic acid is present in supplements and fortified foods.
Some people have a gene that makes it harder for them to process folic acid. However, according to the
Females ages 18 years and older who are not pregnant should get 400 mcg per day, particularly if they plan to become pregnant in the future.
As menopause approaches, nutritional needs may change. As menstruation stops, the body loses less iron, lowering the RDA.
However, falling estrogen levels and the aging process can increase the risk of different types of deficiency.
B vitamins
B vitamins are crucial to overall health. The need for various B vitamins may increase after menopause.
The requirement for vitamin B6 rises from
Vitamin B6, B12, and other B vitamins help with:
- red blood cell production
- energy production
- protein metabolism
- ability to think
- nervous system function
Vitamin D and calcium
The risk of osteoporosis increases during and after menopause. As a result, calcium and vitamin D continue to be important at this age.
The RDA of calcium for females over age 50 years is higher than for younger adult females, at 1,200 mg to 1,300 mg.
However, while many nutritional supplements for older females contain calcium, it is unclear if supplementing is beneficial.
According to the
There is also some concern that calcium supplements may increase the risk of cardiovascular disease, although again, the research on this has been mixed.
Wherever possible, it may be best to get calcium from the diet. Some good sources of calcium include:
- dairy products
- fortified orange juice
- tofu with calcium sulfate
People over 70 years old need more vitamin D than those 50 to 70 years old. The RDA for this age group is
Most other requirements are the same as in younger postmenopausal adults, but it may become more difficult to absorb some nutrients. Regular checkups and monitoring can help if deficiencies are a risk.
Factors that may alter the vitamins and minerals females need include:
High activity levels
People who exercise a lot or have physically demanding jobs may need to consume more nutrients to stay healthy.
A 2021 review involving female athletes notes that this group commonly experiences deficiencies at some point for a range of reasons, such as accidental undereating, knowledge gaps, and time constraints.
Common deficiencies include iron, calcium, and vitamin D. Female athletes may need more than the RDA of some nutrients, such as iron, to replace what they lose.
Heavy periods
Heavy periods can raise the risk of iron deficiency.
Anyone who has concerns about their periods or heavy menstrual bleeding should speak with a doctor, both about preventing anemia and investigating whether there could be an underlying cause.
Pregnancy and breastfeeding
Diet and nutrition are important for pregnancy and breastfeeding. Most requirements tend to be higher at this time. Some examples include:
- Vitamin D: A 2021 review notes that, while the typical recommendation for vitamin D is 10 mcg to 15 mcg, stores can get low toward the end of pregnancy, especially if that happens during winter.
- Folate: Folate helps reduce the risk of congenital anomalies. The RDA for folate is
600 mcg during pregnancy and 500 mcg while breastfeeding. - Choline: Choline is also essential for the health of both the parent and the fetus.
Studies suggest that most people’s intake of choline during pregnancy is below the recommended 450 mg per day. Many prenatal vitamins do not contain choline. - Iodine: Iodine is important for healthy brain development. The RDA is
220 mcg for pregnant people and 290 mcg for those who are breastfeeding.
Learn more about which foods to eat and which ones to avoid during pregnancy.
Vegan or vegetarian diet
Females who follow a plant-based diet may need to plan their meals to ensure that they consume enough of each nutrient.
For example, vitamin B12 mostly occurs in animal products. Therefore, vegans and vegetarians may need to take supplements or eat foods fortified with vitamin B12. Examples of these include some breakfast cereals and milk alternatives.
A plant-based diet may also contain low levels of iron, iodine, calcium, and selenium. A doctor can advise whether or not certain supplements are beneficial.
Some food sources of important vitamins and minerals for females include:
| Nutrient | Food sources |
|---|---|
| • fortified breakfast cereals • oysters • beef, especially liver • white beans • lentils • spinach • tofu • dark chocolate | |
| • yogurt • milk • cheese • fortified orange juice • sardines or salmon with bones • fortified milk alternatives | |
| • cod liver oil • oily fish, such as trout or salmon • UV-grown mushrooms • fortified milk or milk alternatives | |
| • beef liver • spinach • black-eyed peas • fortified cereals • rice • asparagus • Brussels sprouts | |
| • chickpeas • beef liver • tuna • salmon • chicken • bananas • fortified cereals |
Females need the same nutrients as others, but in some cases, they need differing amounts at different stages of life.
Females can be more prone to nutrition-related conditions, such as iron deficiency anemia. Getting enough vitamins and minerals can also prevent other conditions, such as osteoporosis or pregnancy complications.
Not everyone needs to take supplements, though. Where possible, it is best to get nutrients from a varied diet, or from sunlight in the case of vitamin D.
People with concerns about their nutrient levels can speak with a doctor or dietitian to get personalized advice.