women of different ages

Many people fulfill the nutrient needs of their bodies by taking enough vitamins in the form of a healthy and varied diet. However, females have different nutritional needs as compared to men.  A female’s nutritional needs are different during the various stages of her life. (Also Read: Natural Foods to Improve Uterus Health)

Read ahead to learn what vitamins and other essential nutrients a female needs throughout different stages of her life.


Girls of the age 9 to 19 (Childhood and Adolescence)

young teenage girls

  • Calcium


Recommended Daily Intake- 1, 300 mg per day

Foods rich in Calcium- Broccoli, Kale and Chinese cabbage

calcium rich diet

The bones of girls during their growing years are in a phase of constant growth. In case of deficiencies, the risk of breakage, injuries and damage can be high. Calcium is essential for children and teens as they need to allow their bones and teeth to grow stronger. The healthier the bones are during childhood and adolescence, the lesser is the risk of bone loss in later life.  (Also Read: Is Milk good for Piles Patient? )


  • Iron

Recommended Daily Intake- 8 mg before menstruation, 15 mg afterward menstruation

Recommended Foods- Beef, Turkey, Chicken, Tuna, Halibut, and Lentils


Iron is crucial in the healthy maintenance of the blood cells. This becomes even more important for menstruating girls during puberty. With each period, iron is drained from the girl’s body, which in turn weakens her immunity, provokes lethargy and diminishes overall focus. It is very important for menstruating girls to maintain a proper intake of iron to keep up their health.
(Also Read: Effective Tips on How To Get Periods Early )

Women in 20s and 30s (Child-bearing Age) 

group of young women

  • Folate

Recommended Daily Intake-  400 mcg

Recommended Foods- Spinach, Kale, Avocados

foods rich in folate

Women in their 20s settle into full-fledged adulthood. As their bodies change, so do their nutritional needs. To prepare the body for child-bearing ahead, a female’s body needs to be introduced to many new vitamins. Folate is responsible for the creation of new cells in the body and is also known for its preventative properties. It acts as a defensive and protective shield against neural tube damage. As the neural tube damage begins developing properly before conceiving, a regular and high intake of folate is a great way to make sure that the body is protecting itself prior to pregnancy. (Also Read: Pregnancy diet chart- what to eat during pregnancy)


  • Calcium and Vitamin D 

Recommended Foods- Cheese, eggs, salmon

iron foods

Women in their 20s undergo several bodily and hormonal changes. So, there are no exceptions, when it comes to the bones. During the 20s, the bones are in constant repair

and need a high vitamin D intake for fast and assured absorption of calcium. A deficiency of vitamin D during this age could cause weak, brittle, easily breakable bones. 


Women in the 40s to 50s ( Menopause) 

old woman

  • Iron

Recommended Daily Intake- 18 mg per day

old woman eating eggs

Females who are in their perimenopausal stage are at a higher risk of having iron deficiencies. Iron is an essential mineral for the reproductive organs and their functioning, energy production, wound healing, immune functioning, red blood cell formation, and growth and development. 



  • Calcium and vitamin D

Recommended Daily Intake- 1,000 mg 

old people having milk

As female ages, she is at an increased risk of developing “osteoporosis”, a condition which increases the risk of fractures and weakens the bones. A proper intake of calcium and vitamin D is very important for strong bone health during these years.

Women over 50s 

old woman with grandaughter


  • Vitamin B-6, B-12, and folic acid

Recommended Daily Intake- 1,200 mg

Women over 50 years of age need more of the vitamin Bs than ever. Vitamin Bs, including vitamin B-6 and vitamin B-12 are very important for overall health and wellness. (Also Read: 10 Health Risks Women Face After Menopause)

vitamin B6 foods

Vitamin B-6 is responsible for over 100 enzyme reactions in the body and is also important for immune health. Vitamin B-6, vitamin B-12, and folic acid also help the body in the production of RBCs, energy production, protein metabolism, cognitive development and functioning of the nervous system. The deficiency of these essential nutrients can cause serious health problems. 



  • Calcium and vitamin D

Recommended Daily Intake- 1,500 mg

Recommended Foods-  Cheese, figs, rhubarb

vitamin D foods

Due to a lack of estrogen, a woman’s body needs a high amount of calcium requirements after menopause to prevent osteoporosis. The deficiency of calcium and vitamin during the 50s heightens the risk of bone damage, breakage, and osteoporosis. 



  • Magnesium


Recommended Daily Intake- 320 mg

Recommended Foods- Fish, tomatoes, beans

magnesium foods

After menopause, the female body has a reduced ability to absorb magnesium in the liver. Proper nutrition and a high intake of magnesium can be helpful to ensure that the body is meeting the levels. Magnesium is also a vital nutrient for bone density and aids in muscle strength. Apart from that, magnesium also benefits the heart and helps regulate blood pressure.

Also Read: 10 Medical Issues Related to Women’s Health

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