Both men and women need the same vitamins and minerals in their diets for everyday functions; however women need higher amounts of certain nutrients. Your body utilizes vitamins and minerals most easily when they come from natural food sources. If you are unable to get enough of the vitamins and minerals you need, you may need to add a dietary supplement, but check with your physician first.
Folate
Folate is a water soluble B vitamin that is especially important for women of childbearing age. Your body doesn't store water soluble vitamins, so you must consume adequate amounts each day. Foods naturally contain folate, but you can also get the synthetic form, called folic acid, that is found in vitamins and fortified foods. Folate helps create and maintain new cells, which is a function needed during pregnancy. Having enough folate in your diet can also reduce the risk of neural tube defects in the fetus. These defects occur within the first three weeks of growth, often before you are aware of the pregnancy. You need 400 mg of folate per day, which increases to 500 mg if you are lactating and 600 mg if you are pregnant, says the Office of Dietary Supplements. A 3/4 cup serving of fortified cereal contains up to 400 mg of folate, 1/2 cup of cooked spinach has 100 mg and four boiled asparagus spears provide 85 mg.
Calcium
Calcium helps keep your bones and teeth strong and is the most abundant mineral in the body. Women are at risk for osteoporosis during menopause. Bone loss can occur at rapid speeds with osteoporosis, but having adequate calcium in your diet can curb these effects. You need 1,000 mg of calcium each day until the age of 50. After the age of 50, increase your calcium intake to 1,200 mg, says the University of Maryland. Low-fat yogurt provides up to 415 mg of calcium per cup, skim milk has 300 mg per 8 oz. glass and fortified orange juice can have up to 260 mg per 6 oz. serving.
Vitamin D
Vitamin D is a fat soluble vitamin that helps your body absorb and utilize calcium. Since it is fat soluble, your body can store what it doesn't use. Vitamin D is often referred to as the "sunshine vitamin," meaning your body can create it when your skin is exposed to sunlight. You need 600 IU of vitamin D daily, but this amount increases to 800 IU after the age of 70. A 3 oz. serving of salmon provides about 450 IU, 3 oz. of canned tuna contains 150 IU and 8 oz. of fortified orange juice has around 100 IU of vitamin D.
Iron
Women have a high risk of iron deficiency, known as anemia, which is related to blood loss during menstruation. Iron helps transport oxygen in the blood and plays a role in the production of red blood cells. When you don't have enough iron in your body, you feel fatigued, have a pale complexion and have dizzy spells, explains MayoClinic.com. You need 18 mg of iron each day, but this amount decreases to 8 mg when menopause occurs. Beef chuck contains nearly 3.5 mg per 3 oz. serving, fortified oatmeal provides 10 mg per cup and kidney beans have about 5.5 mg per cup.
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