Information About Daily Vitamins & Minerals Needed For Adult Women

Although the government provides general vitamin and mineral intake recommendations for all adults, some research indicates that women should prioritize several vitamins and minerals. Certain nutrients may be more beneficial for adult women than other populations, and women may want to increase intake of certain nutrients during pregnancy. While these vitamins and minerals may offer significant benefits, you should consult a medical professional before altering your diet or taking supplements.

Vitamin C

The daily recommended intake of vitamin C is not sufficient for women. The Linus Pauling Institute at Oregon State University explains that vitamin C helps your body build collagen, which provides structure to your ligaments, bone and blood vessels, among other body parts. The institute suggest that adult women consume 75 mg per day, while those breastfeeding should consume 120 mg. In addition, pregnant women should consume 85 mg of vitamin C daily.

Folic Acid

Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D. notes that while the daily recommended intake of folic acid is 400 mg, adult women should consume 800 mg daily. If you are pregnant, Zeratsky suggests increasing your daily folic acid intake to 1,200 mg each day. As the University of Maryland Medical Center explains, folic acid helps your body form red blood cells and DNA.

Vitamin D

Vitamin D is vital for all children and adults, but research indicates that postmenopausal women should increase vitamin D intake beyond recommended levels. According to a study published in the August 2007 issue of "Evidence Report/Technology Assessment," postmenopausal women who consumed vitamin D supplements, alone and in conjunction with vitamin C, had better bone health.

Calcium

According to Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., you should increase calcium intake as you age. Zeratsky suggests that adult women below the age of 50 consume 1,000 mg of calcium each day, while those older than 50 consume 1,200 mg. Consuming too little calcium may put you at risk of osteoporosis.

Vitamin K

Vitamin K is another vitamin involved in bone health. According to the Linus Pauling Institute at Oregon State University, postmenopausal women may benefit from consuming more than the 90 mg of vitamin K recommended each day; research suggests it may improve bone mineral density and reduce the risk of fractures.