Diet Supplements for Women

The National Women's Health Information Center (NWHIC) maintains that meals should provide all of the basic daily nutrients, including minerals and vitamins, but there are certain groups of women who may require additional dietary supplements. These include women over age 50, pregnant women, breastfeeding mothers, and women with dark skin pigmentation or those with minimal daily exposure to the sun. Each of these groups has special additional dietary needs.

Vitamin B12

Women require B12 for DNA synthesis, proper functioning of the neurons and formation of red blood cells, according to the National Institutes of Health's Office of Dietary Supplements (ODS). Females over 14 years old should have 2.4 micrograms of the vitamin, except during pregnancy when 2.6 micrograms are required. Women who breastfeed their babies require 2.8 micrograms of the vitamin. Vitamin B12 is a commonly used supplement for women eating a strictly vegetarian diet or limiting the amount of red meat they eat, according to the NIH. The ODS states that women with pernicious anemia, intestinal problems and low stomach acidity typically require supplements.

Folic Acid

The NWHIC recommends women take supplements for folic acid. Pregnant women, or those who may become pregnant in the future, require folic acid to reduce the chances of giving birth to a child with developmental disabilities. Supplement pills and foods containing folic acid (B9), such as peas, oranges, liver, and leafy green vegetables, should total a minimum of 400 micrograms of folic acid in a women's diet each day, according to the NWHIC.

Vitamin C

Vitamin C (ascorbic acid) allows for healthy bones, skin, teeth, eyes and gums. It also is essential for maintenance of connective tissue between the tendons and ligaments, according to the NIH. A diet without adequate intake of fresh fruits and vegetables must be supplemented by vitamin C to prevent fatigue, increased bruising and dental problems. Dr. Jason Morrow of the Vanderbilt University Medical Center states that women require a daily allowance of 75 to 90 milligrams of vitamin C. Women who breastfeed, smoke or have recently undergone major surgery require additional doses as recommended by their physicians.

Vitamin E

Vitamin E is "...a collective name for a group of fat-soluble compounds with distinctive antioxidant activities," according to the ODS. Vitamin E is thought to protect women against the effects of free radicals (molecules with an unshared electron that damage cells). The daily recommended dosage for females over the age of 14 is 15 milligrams, with nursing mothers requiring an additional 4 milligrams, according to the U.S. Food and Drug Administration (FDA).

Calcium and Vitamin D

Calcium, combined with vitamin D to help absorb the calcium, is required to build a healthy heart, muscles and nerves. While both sexes are in danger of osteoporosis as the body ages, women are more susceptible to the disease. The FDA recommends women take a daily dose of 2,00 International Units (IU measures potency of the vitamin) of vitamin D. Women with dark skin and those who do not have daily exposure to the sun should take vitamin D supplements, according to the NWHIC. For calcium, the ODS recommends 1,300 mg for women ages 14 to 18 or who are pregnant or breastfeeding. All women 19 to 50 years old, 1,000 mg, and for above 50 the recommendation is 1,200 mg.