Changes in the body require women over 40 to rethink their vitamin intake to ensure they are getting enough nutrition to offset the losses that come with aging. According to the Cleveland Clinic, osteoporosis, one of the most common diseases among postmenopausal women, affects 54 percent of the female population. Early vitamin intervention can help to prevent the condition. Skin conditions, heart disease and energy levels are other conditions that women can postpone or reduce with sufficient vitamin intake.
Calcium and Vitamin D
Calcium absorption relies on sufficient amounts of vitamin D. Nearly 99 percent of the calcium in the body is used to maintain bone and teeth structure, while the other one percent supports blood vessels, muscle contraction, hormone production and nerve stimulation, according to the National Institutes of Health's Office of Dietary Supplements. Peak bone mass occurs around age 30, after which bones deteriorate faster than they regenerate, requiring additional supplements. Women between the ages of 40 and 50 need about 1,000 milligrams of calcium a day from food sources and supplements. To ensure proper calcium absorption, women need about 400 international units of vitamin D per day.
Vitamin C
Because the human body does not produce vitamin C naturally, it must be obtained through food and vitamin supplementation, according to the Linus Pauling Institute. Skin health is most affected by the levels of vitamin C because it is the primary requirement for collagen production. Brain function that affects moods, bones, ligaments, tendons and blood vessels also relies on vitamin C for healthy development. Vitamin C also serves as an antioxidant and can help to clear the body of free radicals that target aging skin and cause a plethora of other conditions ranging from heart disease to infection and digestive disorders. Women who smoke need higher levels of vitamin C, at least 100 milligrams per day, to counter the toxic effects of smoking. As a whole, women should get at least 75 milligrams of the water-soluble vitamin per day, with a maximum safe dosage closer to 2,000 milligrams.
Iron and Vitamin A
Women over 40 who are still menstruating are in particular danger of developing low iron levels that result in poor oxygen delivery and low energy levels. Vitamin C and meat protein aid in iron absorption, while soy and tea can inhibit absorption. Women over 40 should receive about 18 milligrams of iron per day through food sources and vitamin supplements, while women over 40 who are pregnant require as much as 27 milligrams of iron a day. Once women reach menopause, they can reduce their iron consumption to 8 milligrams a day. Vitamin A is a vital component of proper iron utilization. Without sufficient vitamin A in the system, the body cannot effectively use iron stores, leading to fatigue, difficulty staying warm and decreased immunity, according to the Office of Dietary Supplements. Women over 40 need about 2,300 international units of vitamin A to maintain sufficient iron absorption levels.
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