Are Vitamin Supplements Necessary for Women’s Health?

Overview

You may know that it’s important to be getting all your vitamins and minerals, but do you know what those vitamins and minerals are? And do you know how to get them? Although dietary supplements and multivitamins are extremely common, most of your vitamin and mineral requirements can be achieved through a balanced diet.

What are vitamins and minerals?

Generally speaking, vitamins are organic compounds produced by plants or animals that our bodies use when we consume those plants or animals. There are 13 essential vitamins used by the human body.

Minerals, on the other hand, are inorganic elements found in soil that are taken up by plants or consumed by animals and similarly passed to us during consumption. There are hundreds of minerals used by the human body; however, the amount of each that is needed varies greatly.

We won’t get into the details of all the vitamins and minerals here, but each one serves a particular function in the body, so it is essential to get the recommended levels of all of them.

Which vitamins are particularly important for women’s health?

Although both males and females require the same vitamins and minerals, the levels that are needed may differ. Below, we describe five vitamins and minerals that are particularly important in the female body.

What is it?	What is it for?	Who needs more?	Where is it found?
Folic acid / folate (Vitamin B9)	- Creating blood cells and DNA for new cells - Preventing neural tube brain defects - Preventing premature birth and low birth weight	- Women who are pregnant or may become pregnant	- Spinach - Oranges - Nuts - Beans - Chicken - Beef - Whole grains
Vitamin B-12	- Creating red blood cells - Enabling neuron function - Promoting fetal development	- Vegetarians and vegans (found mostly in animal products) - People older than 50 (body absorbs less as you age)	- Milk - Eggs - Liver - Poultry - Clams - Sardines - Flounder - Herring - Blue cheese - Nutritional yeast
Vitamin D	- Building strong bones - Preventing osteoporosis - Reducing cellular inflammation - Strengthening the immune system	- People who don’t get much sunlight - African-American, Hispanic, Asian-American people - Postmenopausal women - Obese people - People with IBS	- Tuna - Salmon - Sunlight
Calcium	- Building strong bones - Preventing osteoporosis - Helping messages travel between the brain and muscles	- Girls ages 9-18 (when bones are growing and strengthening) - Postmenopausal women (when bone loss is occurring)	- Low-fat or fat-free yogurt - Cheese - Milk
Iron	- Creating healthy blood cells - Making certain hormones and connective tissue	- Anyone who is menstruating	- Lean red meats - Chicken - Seafood - Oysters - Beans - Dark chocolate - Liver - Spinach - Tofu - Canned tomatoes

How should people get required vitamins and minerals?

Most people should be able to get all the vitamins and minerals they need from food. With the exceptions of women who are or may become pregnant (who may take a folic acid supplement), postmenopausal women (who may take calcium and vitamin D supplements), and vegetarians and vegans (who may take vitamin B-12 supplements), doctors typically do not consider supplements or multivitamins necessary. Supplements are generally safe, however, they are not regulated by the Food and Drug Administration (FDA) in the same way medicines are, so there could be unexpected interactions with other supplements or medicines or they may be simply ineffective.

Summary

The best option to ensure an appropriate balance of vitamins and nutrients is a full and varied diet, consisting of plenty of fruits, veggies, dairy, grains, and proteins. If you are concerned about a vitamin deficiency, however, your doctor may be able to recommend particular supplements or dietary adjustments.

Sources

• "Vitamins and minerals for women". Office on Women's Health. U.S. Department of Health & Human Services. 2021.

• "Advice to women about supplements — use selectively". Harvard Health Publishing. Harvard Medical School. 2022.

• "Is There Really Any Benefit to Multivitamins?". Johns Hopkins Medicine. Johns Hopkins Medicine. 2025.

• "Vitamins and minerals". Better Health Channel. Victoria State Government Department of Health. 2024.