The Best Women’s Health Supplements By Age Group


It’s not about what age you are – it’s about how well you age.

The journey of aging can be a beautiful experience that should be embraced by more women. However, some things may not feel or look as effortless with age. There is no way to turn back the clock on time, but you can enjoy the process of healthy aging if you understand what’s going on with your body and take steps to maintain your health. That’s where the supplements that have shown to promote women’s health, come in.

Throughout a woman’s life, her body’s nutritional and biological needs shift. Depending on her age, lifestyle, diet, and life stage, there are different natural female health supplements that a woman should consider taking.

grandmother, daughter, and granddaughter jump on a grey couch together

At any age, supplements and a healthy routine are both vital!

Women’s health: the best supplements for your age

If you are a woman trying to maximize your health, keep hormones at bay, or even slow down the signs of aging, it’s essential to know how your nutritional needs shift and evolve with every stage of life.

Women in their adolescent & teens years

Just because a lot of young women in the U.S. consume plenty of calories, doesn’t mean they’re getting the recommended amounts of essential nutrients they need.

Did you know?
According to the Dietary Guidelines for Americans 2010, the top sources of calories for adolescents age 2 to 18 in the U.S. are desserts, pizza, and soda. (1)

The focus should instead be on eating calcium-rich foods, such as kale, broccoli, figs, or almonds. Teens should aim to consume at least 1,300 mg of calcium through their diet daily. This means they should be eating healthy calcium-rich foods, such as almonds, broccoli, kale, or figs. Recommended dosage: teens should consume 1,300 mg of calcium daily. (2)

Think you may have an iron deficiency?
According to the Centers for Disease Control and Prevention, adolescent girls have an increased risk of iron deficiency when they start menstruating. Talk to your doctor about taking a multivitamin supplement containing iron and incorporating more iron-rich foods in your diet, such as spinach, poultry, egg yolks, and iron-fortified cereals. Be careful not to take too much, as it can cause constipation.
Recommended dosage: 15 milligrams of iron per day for girls ages 14 to 18. (3)

Women in their 20s

If you are a woman in her 20s, chances are you are extremely busy in school, with work, or at home with kids. It’s easy for a woman to fall into unhealthy eating and lifestyle habits during her twenties. And it’s no surprise you may have started noticing your skin, energy levels, and overall health starting to suffer.

Waking up feeling dizzy? Magnesium can help that and much more.
Magnesium is a mineral involved in over 300 reactions in the body, and yet it is one of the more common nutrient deficiencies in 20-something women. This puts a lot of young women at risk for high blood pressure, blood sugar, excess body fat around the waist, heart palpitations, and mood swings triggered by PMS. The recommended dosage of magnesium is 360 mg/ daily. (4)

Did you know?
Magnesium, as well as a combination of magnesium and B6, has been shown to effectively combat PMS symptoms when taken daily. (5)

Inside often? You probably aren’t getting enough vitamin D.
There’s a good chance you are not getting enough natural vitamin D from sunlight exposure for immune and hormone support. Many of us who work indoors should start feeling the effects of supplementing vitamin D3 in about 6-8 weeks. Vitamin D dosage: 600 IU Daily. (6)

Working out a lot? Try getting more potassium in your diet!
If you’re breaking a sweat often, you may want to consider taking a potassium supplement. Potassium is crucial for blood pressure, kidney function, and bone health. Potassium also is one of the most common nutrient deficiencies among women in their twenties, and it’s been shown to be especially helpful at preventing muscle cramps post workout. Potassium supplements only have 99 mg per serving, so experts recommend finding sources in your diet. The recommended dosage potassium: 4,700 mg from food sources. (7)

a bowl of a variety of cut up fruits

Need more potassium in your diet? Aim to get at least four fresh servings of fruit daily.

Feeling the effects of drinking alcohol? Ask your practitioner about milk thistle.
Have you ever considered what binge-drinking in your 20s may be doing to your liver and your skin? Studies suggest that milk thistle can improve liver function by reducing liver inflammation and damage. (8)(9) It has also been shown to combat acne. In one study over eight weeks, people who took 210 milligrams of milk thistle daily had a 53% decrease in acne lesions. (10) The recommended dosage of milk thistle: 210 mg daily.

Did you know?
Women taking high dose oral contraceptives (i.e., birth control) have been shown to have significantly lower levels of B6, B12, and folate compared to women who do not use them. (11)(12)

Do you have heavy menstruation cycles? Ask your doctor about iron supplements
Iron is an especially important supplement for women to consider taking in their 30s. Iron deficiency can be common in women who have heavy menstrual cycles, athletes, pregnant women, and women who don’t eat much meat in their diet. (13) Taking an iron supplement can support optimum health for a woman in her thirties, but you want to be careful not to overdo it. Taking too much iron can cause abdominal pain, vomiting, and other unpleasant symptoms. The recommended dosage of iron: 18 mg daily.

Women in their 30s

Many women in their 30s gain a bit of weight as their metabolism slows down. This is also often the time when many women start to exhibit digestive problems.

Having digestive issues? Try supplementing with probiotics.
A majority of women have digestive issues as they get older. These digestive issues are triggered by many factors. Some examples include frequent intake of antibiotic medications, high-stress levels, allergies, food sensitivities, poor diets full of processed foods, and extreme dieting low in healthy fats. Studies have shown that probiotics can help ease the symptoms of irritable bowel syndrome and can even prevent some forms of diarrhea. Recommended dosage: taking daily probiotic supplements for one to two weeks may improve conditions such as infectious or antibiotic-related diarrhea. (14)

pregnant woman sitting with doctor and talking

Pregnant women need 50% more iodine than other women. (15)

Thinking of having kids? Make sure you are taking folic acid.
Folic acid, which is also known as folate and B9, is especially important to take as a supplement if you are a woman trying to conceive. Folic acid is responsible for DNA replication, reduces the risk of neural tube defects in fetuses, and promotes healthy hair, skin, nails, and a positive mood. It’s a good idea to start taking folic acid before you conceive. The recommended dosage of folic acid: 400 mcg per day and 500-600 mcg per day if pregnant or breastfeeding. (16)

Did you know?
If you are supplementing with iron, most doctors recommend having your ferritin levels checked once a year. Ferritin is a protein that stores iron in the body, releasing it when your body needs it.

Women in their 40s

Women in their 40s generally have a unique set of nutritional needs. During this life stage, many women are preparing to enter perimenopause, which is the stage right before menopause. It’s usually when women start to experience hot flashes, experience hair loss and also start seeing signs of osteoporosis.

Keep up your vitamin D and calcium intake!
Once you reach 40, it’s all about preventing osteoporosis. Taking a vitamin D supplement has been shown to lower the risk of falls in older women. (17) The recommended dosage: 1,000 mg of calcium daily + 600 IU Vitamin D3 daily. (18)

Fish oil, which is jam-packed with healthy omega-3 fatty acids, is a great supplement for supporting a women’s overall health in her forties. Omega-3s support brain and heart health. The recommended dosage for fish oil: 1,100 mg daily. (19)

Did you know?
Generally, 3,000 mg of fish oil is considered safe for adults to consume. (20)

The vitamin B-complex is made up of 8 vitamins and it is a good idea to consider taking in your forties. The 8 B vitamins include Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. They work together and individually to support mood, digestion, heart, and sleep health. The recommended dosage is up to your doctor about a specific blend. (21)

Collagen supports skin elasticity while keeping it supple and firm. While your body naturally produces it, collagen production starts to decline as you age. It also makes your nails strong and shiny. By the age of 50, a woman may have lost up to half of the collagen in her skin, but taking collagen supplements can slow down and prevent the loss of further collagen. The recommended dosage of collagen: 50 ml daily for at least 12 weeks. (22)

collagen protein in wooden bowl and on wooden spoon

One of the main building blocks of the body, collagen makes up about 30 percent of your total body protein and 75 percent of your skin.

Women in their 50s

Reaching your 50s marks a milestone. You’ve entered the golden years! Though the hormonal changes that accompany turning fifty make hitting nutritional quotas for certain vitamins more of a challenge.

Experiencing menopause? Consider taking calcium and vitamin D.
Menopause is often the most significant change that affects a woman’s body in her fifties. Since estrogen helps maintain bone mass, a majority of women become more vulnerable to bone loss after menopause. Studies have shown that postmenopausal women are calcium deficient and have increased bone loss. (23) Recommended dosage: Take at least 600 IU of vitamin D and bump up your calcium intake to 1,200 mg of daily. The calcium can be divided into two daily doses of 600 mg (preferably calcium citrate).

Did you know?
Studies have shown that stomach acid levels begin to decline in adults in their 50s, which makes it harder for them to absorb vitamins and minerals found in foods. (24)

Worried about being forgetful? Start taking a B12 supplement!
After 50, our gut is not able to absorb B12 as well as it does when we’re younger. The Institute of Medicine advises that adults over the age of 50 get their B12 in the form of supplements instead of food sources. (25) The recommended dosage for B12 is 2.6mg daily. (26)

Did you know?
Women over fifty are four times more susceptible to osteoporosis than men. (27)

Taking an iron supplement? You may want to stop post menopause.
Once a woman moves beyond menstruation, they should stop taking an iron supplement unless otherwise instructed by their practitioner. Some research suggests high iron levels increase the risk of certain cancers. (28) The recommended dosage for iron beyond the point of menstruation is a lowered dosage from 18 mg to 8 mg daily.

Women in their 60s

Taking medications for heartburn or acid reflux? You may need more vitamin B12.
As you get older, your gut isn’t able to absorb B12 as efficiently as it used to. In addition, if you suffer from heartburn or acid reflux, you may be taking an over the counter prescription called proton-pump inhibitors (PPIs) or histamine-2 receptor antagonists (H2RAs). Studies have shown that taking these drugs for more than two years increases the risk of vitamin B12 deficiency. Even a mild B12 deficiency puts older adults at a much higher risk for dementia and depression. (29) The recommended dose is 2.4 micrograms daily. (30)

Feeling foggy? Take Omega-3s for memory and brain function!
As you age, your brain cells gradually lose the ability to absorb DHA, which in turn compromises memory retention and brain function. Supplementing with Omega-3s has been shown to increase the growth of brain cells, improve mood, enhance memory, and boost blood flow well into your 60s. (31)(32) The recommended dose for Omega-3 is 1,100 mg daily.

woman in a kitchen holding a jug and laughing

Taking the right supplements may avoid chronic pain for women in their 60s!

Problems with chronic pain? Supplement with vitamin D!
You have probably heard that vitamin D is essential for bone health, but did you know it can be taken to help relieve chronic pain? New research shows vitamin D can reduce chronic pain. (33) Unfortunately, the body’s ability to synthesize vitamin D from sunlight declines as we age, so it is best taken in supplement form. The recommended dose: 600 IU daily.

Women in their 70s and beyond

Along with your B12 and calcium supplements, you may want to consider adding protein powder to your diet in your 70s and beyond.

Don’t have any appetite for food? Start taking protein powder.
Once women reach the age of seventy and beyond, the ability to build muscle mass deteriorates. And on top of that, most women experience a steep decline in appetite. Supplementing with protein powder or pills can help a woman in her 70s increase lean body mass and muscle. The recommended dose for women 70+ is 20 to 30 grams of protein powder mixed into a daily shake. (34)(35)

Talk to your doctor about daily supplements for women’s health

Before you begin taking any supplements specific to women’s health, it’s always a good idea to talk to your doctor or practitioner.

Maybe modern science hasn’t cracked the code to stop aging, but research has proven that supplements can help make a real difference in how we age.

By keeping up with a few essential routine health screenings, integrating beneficial habits into your life, and taking supplements shown to promote women’s health, you can be your best at your current age and beyond!

  1. https://www.researchgate.net/publication/46425995_Dietary_Sources_of_Energy_Solid_Fats_and_Added_Sugars_Among_Children_and_Adolescents_in_the_United_States
  2. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
  3. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
  4. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
  6. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  7. https://ods.od.nih.gov/pdf/factsheets/Potassium-Consumer.pdf
  8. https://www.ncbi.nlm.nih.gov/pubmed/27517806
  9. https://www.ncbi.nlm.nih.gov/pubmed/9027949
  10. https://www.omicsonline.org/effects-of-oral-antioxidants-on-lesion-counts-associated-with-oxidative-stress-and-inflammation-in-patients-with-papulopustular-acne-2155-9554.1000163.php?aid=10078
  11. https://blogs.cdc.gov/yourhealthyourenvironment/2014/03/12/are-we-getting-enough-vitamins-and-supplements/
  12. https://www.ncbi.nlm.nih.gov/pubmed/1146727
  13. https://www.who.int/vmnis/anaemia/prevalence/summary/anaemia_data_status_t2/en/
  14. https://nccih.nih.gov/health/probiotics/introduction.htm
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
  16. https://ods.od.nih.gov/factsheets/Iodine-Consumer/
  17. https://www.ncbi.nlm.nih.gov/pubmed/22536766
  18. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age
  19. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#en30
  20. https://www.ncbi.nlm.nih.gov/pubmed/30000958
  21. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/
  23. https://www.ncbi.nlm.nih.gov/pubmed/21702289
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2693682/
  25. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  26. https://ods.od.nih.gov/pdf/factsheets/VitaminB12-Consumer.pdf
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5380170/
  28. http://cebp.aacrjournals.org/content/23/1/12
  29. https://pdfs.semanticscholar.org/6c5e/fec0ec7180091cfe15c48b4deb8f6be1e0f1.pdf
  30. https://www.ncbi.nlm.nih.gov/pubmed/10448529
  31. https://www.ncbi.nlm.nih.gov/pubmed/24470182
  32. https://www.ncbi.nlm.nih.gov/pubmed/26890759
  33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666851/
  34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555150/
  35. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/