Key Takeaways
Nutrients like folate, iron, and vitamin B12 are especially important for younger women who are menstruating and women who are living through the reproductive years before and during pregnancy.As hormones begin to fluctuate around menopause, nutrients like calcium, vitamin D, magnesium, and omega-3s may be helpful.You can get many of these vitamins through nutrient-dense foods, and supplements can help fill the gaps.

As women age or go through different life phases, such as pregnancy or menopause, nutritional needs can shift significantly. Vitamins and supplements can help fill nutritional gaps while supporting different aspects of health, such as fertility, mood, menstrual health, and heart health.

1. Folate/Folic Acid

Folate, also known as vitamin B9, is commonly taken to support a healthy pregnancy. It helps to prevent low birth weight and neural tube defects in a developing fetus. It’s also important for red blood cell formation and DNA for new cells.

Folate also supports heart health and cellular function in women who are not pregnant. Folate deficiencies can lead to a type of anemia that is more common in women than men.

Folic acid is the synthetic form of folate. Folate is found naturally in many foods including fruits, vegetables, and nuts, while folic acid is found in supplements and fortified foods like cereal.

Folate supplements may interact with the following medications:

Azulfidine (sulfasalazine)Dilantin (phenytoin)Tegretol (carbamazepine)Trexall (methotrexate)

2. Iron

Iron is a mineral that promotes the body’s growth and development. Given that it supports healthy red blood cell production and carries oxygen throughout the body, losing too much iron can lead to iron deficiency anemia.

This makes taking iron supplements especially important for menstruating women. Pregnant women generally need additional iron to supply enough blood for fetal growth and development.

Iron deficiencies can cause hormonal imbalances and menstrual cycle disruptions, which may negatively impact fertility. Maintaining appropriate iron levels is important for all women, especially those who are trying to conceive, because it promotes optimal reproductive health.

Iron may interact with the following medications:

Levodopa (found in Sinemet)
Proton pump inhibitors such as Prevacid (lansoprazole) and Prilosec (omeprazole)
Synthroid (levothyroxine)

3. Calcium

Calcium plays an important role in building, maintaining, and protecting strong bones. Getting enough calcium is particularly important as women approach menopause and their risk of osteoporosis increases.

Adequate calcium intake can help reduce bone loss and lower the risk of fractures. It also supports muscle function.

Aside from its impact on bone health, calcium also plays a role in hormonal regulation and ovulation.

Calcium may interact with the following medications:

Lithobid (lithium)Quinolone antibiotics such as Cipro (ciprofloxacin)Synthroid (levothyroxine)Tivicay (dolutegravir)

4. Vitamin B12

Vitamin B12 helps keep the body’s nerves, blood cells, and metabolism healthy. The ability to absorb B12 from food may decrease as women age, making supplementation especially beneficial for those 50 years or older.

Supplementation may also be useful during pregnancy to support fetal development and for those following a vegetarian or vegan diet.

Vitamin B12 may interact with the following medications:

Glucophage (metformin)Medications taken to reduce stomach acid such as Prilosec (omeprazole), Prevacid (lansoprazole), and Zantac (ranitidine)

5. Vitamin D

Vitamin D helps you absorb calcium to build strong bones and protect bone health. It also plays a role in reducing inflammation, supporting immune function, and regulating mood.

Additionally, vitamin D supports ovarian function and helps regulate menstrual cycles. Vitamin D deficiency has been linked to irregular periods, polycystic ovary syndrome (PCOS), and reduced fertility.

Many women, particularly those with limited sun exposure or more melanated skin tones, may not get enough vitamin D, making supplementation important.

Vitamin D supplements may interact with the following medications:

Cholesterol-lowering medications such as Lipitor (atorvastatin), lovastatin, and Zocor (simvastatin)Thiazide diuretics such as Microzide (hydrochlorothiazide)Xenical (orlistat)

6. Omega-3 Fatty Acids

Omega-3s are healthy fats that support heart health, brain function, and joint health. They are usually found in fish and flaxseed. They may also help manage menstrual discomfort and reduce inflammation. During pregnancy, they support fetal brain and eye development.

Omega-3 fatty acids may interact with blood-thinning medications such as Coumadin (warfarin). 

7. Magnesium

Magnesium supports muscle and nerve function, energy production, and heart health. It may also help regulate blood sugar and blood pressure. Additionally, it can help ease symptoms of premenstrual syndrome (PMS), such as mood swings and cramps.

Magnesium plays an important role in the ovulation process. It can also help address some of the underlying symptoms and health concerns associated with PCOS in addition to blood sugar regulation.

Many women don’t get enough magnesium through diet alone, making supplementation an option to help achieve optimal levels.

Magnesium may interact with certain medications, such as:

8. Multivitamin/Prenatal Vitamin

Not all women need a multivitamin or prenatal supplement. Routine multivitamin or prenatal use may not offer significant benefits for women who are not vitamin-deficient. However, some people may benefit from routine multivitamin use, including those who:

Don’t get enough vitamins and minerals from food aloneAre on restrictive dietsHave a poor appetite

It is recommended that women who are pregnant or planning to become pregnant take a prenatal supplement daily. Given that nutritional requirements increase during pregnancy, a prenatal vitamin can help ensure appropriate nutrient intake.

In addition to the other vitamins on this list, these nutrients are especially important before and during pregnancy:

Product formulations for both multivitamins and prenatal supplements can vary, so it is important to review the ingredients and talk with your healthcare provider before taking them.

When to Consider Supplements

Choosing healthy, nutrient-dense foods is how most women get the nutrients they need. Women who may want to consider supplements include:

Those who are pregnant or trying to become pregnantWomen who are postmenopausalWomen who follow restrictive diets

If you fall into any of these categories, consider speaking with a healthcare provider to determine if supplementation is appropriate and which supplements may be helpful.

Potential Risks and Interactions

Most dietary supplements are considered safe, but they are not regulated by the U.S. Food and Drug Administration (FDA). They should be taken under the supervision of a healthcare provider. Some supplements can be dangerous if taken in excess.

It is important to note that certain blood levels may need to be tracked and monitored prior to and during supplementation. Each supplement has individual risks and interactions.