Women need higher amounts of certain vitamins and minerals at different life stages. If you are in your child-bearing years, you need additional supplements to support a growing fetus. During your senior years, you may need higher amounts of minerals to keep your bones from becoming too brittle. Following a balanced diet and eating from all food groups will provide adequate amounts of vitamins and minerals, but you may need to take a dietary supplement as well. Check with your doctor before you begin taking any vitamin or mineral supplements.
Vitamin A
Vitamin A is one of the four fat-soluble vitamins that are metabolized and stored by the fat in your body. It helps regulate your immune system by creating white blood cells, reports the Office of Dietary Supplements. White blood cells work hard to fight off infections and harmful bacteria. Vitamin A also keeps your vision strong and is essential for overall eye health. You need 700 mcg of vitamin A each day. This amount increases to 750 mcg if you are pregnant and to 1,200 mcg if you are lactating.
B Vitamins
Vitamin B-12 keeps your body's nerve and blood cells strong. You need 2.4 mcg of B-12, or 2.6 mcg if you are pregnant and 2.8 mcg if you are breast-feeding. Folic acid, or B-9, is essential for all women of child-bearing age because it helps prevent birth defects, such as neural tube defects, according to the Centers for Disease Control and Prevention. You need 400 mcg of folic acid each day.
Vitamin C
Vitamin C helps your immune system heal wounds and fight infections. If you are not pregnant or breast-feeding, you need 75 mg of vitamin C every day. Being pregnant increases that to 85 mg, and if you are breast-feeding, you need 120 mg of vitamin C.
Vitamin D
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium. Women are at risk for brittle bones and osteoporosis, and having adequate amounts of vitamin D may help prevent these conditions. Your body can make vitamin D when the skin is exposed to sunlight, but you may also need a supplement. All women, including pregnant and lactating women, need 600 International Units, or IU, of vitamin D. After the age of 70, you need up to 800 IU.
Vitamins E and K
Vitamin E acts as an antioxidant and may help ward off chronic diseases, such as cancer. Every day you need 15 mg of vitamin E, which increases to 19 mg if you are breast-feeding, according to the National Academy of Sciences. You need 80 mcg of vitamin K each day to help your blood clot. Without it, you would lose large amounts of blood from the smallest cuts. Both E and K are fat-soluble vitamins.
Macro-Minerals
Macro-minerals are the types of minerals that your body needs in larger amounts. Calcium is an important mineral for women since it helps keep bones strong. As an adult woman you need 1,000 mg of calcium, but up to 1,200 mg after the age of 50. Pregnancy or lactation do not increase your needs, according to the Office of Dietary Supplements. Magnesium also keeps your bones strong. You need 310 to 320 mg of magnesium, which increases to 360 mg during pregnancy and lactation. Low iron levels can cause anemia, which makes you feel fatigued. Make sure that you get 18 mg of iron daily. This amount decreases to 8 mg after age 50.
Trace Minerals
Trace minerals are necessary for bodily functions, but only in very small amounts. Chromium may help maintain your weight by enhancing the effects of insulin in your body. It helps insulin break down and store fat, carbohydrates and protein. You need 25 mcg of chromium, but only 20 mcg after age 50. Copper is a trace mineral that helps your body utilize iron. You need 1.3 mg of copper daily.
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