We hardly need to tell you that women’s nutritional needs change significantly over time. As the years have gone by, your body’s needs have quietly, yet noticeably to you, evolved. What worked for you at 25 might not cut it at 35, 45, and beyond - and that’s okay! We’re about to clue you in on which daily vitamins will help you stay energised, strong, and feeling your most balanced self through every stage of life.
Why Women Need Specific Vitamins by Age
Thanks to our metabolisms, fertility, bone health, and those pesky, ever-fluctuating hormones, women's nutritional needs shift greatly over time. High-pressure lifestyles, poor dietary habits, and a whole host of other external stressors inevitably contribute too. Think of it this way…
In your 20s, your body is laying the groundwork, building up your long-term strength and inner and outer resilience. In your 30s, hormonal changes alongside often higher stress levels from possible career developments and other life pressures mean your needs change once again. In your 40s and beyond, maintaining muscle and bone density, hormonal balance, and energy becomes the focus. Beyond this, menopause can significantly change how your body stores and utilises certain nutrients. Safe to say, it’s a rollercoaster.
Therefore, finding the right mix of vitamins and minerals to support your personal energy levels, immune system, and overall well-being is crucial at every age, and that’s where we come in…
What Vitamins Should I Take Daily for a Woman in Her 20s?
You might feel invincible in your 20s, but now’s the time to lean into good habits, and build a strong foundation for lifelong health.
So what are some top recommended vitamins and minerals for women in their 20s?
First up, B-complex vitamins. They’re essential for energy production, metabolism, and brain health. Great for keeping you functioning at full capacity even on those early mornings, long days, and late nights. Our B12 Dissolving strips are particularly helpful for improving your mood and keeping energy levels topped up.
Next, it’s iron. Iron helps your body to replace what’s lost during menstruation. It also supports a healthy oxygen flow throughout your body.
Additionally, Vitamin D and calcium. Together, these vitamins work to strengthen bones and teeth while simultaneously supporting your immune system.
As for your diet, a healthy balance of leafy greens, lean proteins, and whole grains is always a good idea. Plus, a high-quality multivitamin, like our M-Vit Multivitamin supplements, to fill in the gaps on busy days and weeks! This formula has been specially formulated to keep both your mental and physical health in top form.
What Vitamins Should I Take Daily for a Woman in Her 30s?
If you feel as though your 30s are bringing up new and unexpected nutritional demands you’re not alone. Career stresses, family life, and hormonal changes are all contributing factors. Meanwhile, nutrition becomes a key part of maintaining your energy, mood, and even your skin health.
Best vitamins for women over 30 include:
Omega-3s which support heart health, reduce inflammation, and nourish your skin from within, and collagen and antioxidants (like the vitamin C and more found in our collagen booster supplement). These help maintain skin elasticity and combat the internal and external effects of stress.
Meanwhile, magnesium calms the nervous system, supports better sleep, and regulates hormones, whilst Vitamin D keeps bones strong and helps maintain steady energy levels.
The takeaway? Even with a healthy diet, a daily supplement can help ensure you’re getting consistent amounts of these key nutrients - especially when you're busy!
What Vitamins Should I Take Daily for a Woman in Her 40s+?
As women move into their 40s, hormone production and metabolism gradually slow. They also begin to lose bone density, and the body becomes less efficient in absorbing key nutrients (oh the joys!). Supporting these shifts through nutrition, of course, becomes more important than ever. The good news? It’s totally achievable and you can feel like yourself again!
Top vitamins for women in their 40s and beyond:
- Vitamin D and calcium: The dream team for bone and muscle strength.
- Collagen: Collagen promotes skin elasticity and healthy connective tissue for elevated skin and joint health
- Vitamin B12: found in our dissolvable B12 supplement strips, this powerful little vitamin boosts energy, supports brain function, and helps prevent fatigue.
- Magnesium: Reduces stress, supports quality sleep, and maintains strength through muscle health.
A nutrient-rich diet paired with probiotics and mindful supplementation will help you feel steadier, more energised, and consistently balanced through this stage of life too.
How to Choose the Right Supplement Routine
Finding your perfect daily vitamin mix doesn’t have to be complicated. That said, different people need different things so don’t be discouraged if finding the right balance takes a little trial and error.
Your best bet for getting it right the first time? Do your research. Well, let us research for you. Take note of the things you’re feeling and experiencing and use our guides above and below to find the supplements and lifestyle routine that’ll help you continually thrive!
Focus on keeping things simple, consistent, and aligned with your daily habits. Start with recommended dosages listed on the label and adjust only with guidance from a healthcare professional. The most important part? Consistency. Choose vitamin forms you actually enjoy and can stick with. At meal times, that means healthy, nutrient-rich foods you actually enjoy and know you’ll eat regularly. For supplements, our dissolvable strips are much simpler and much more enjoyable to consume than tablets.
Aim for your routine to become natural, stress-free (and dare we say, an enjoyable!) part of your day.
Key Things to remember when building out your supplement routine:
- Prioritise your specific supplement needs: Whether it’s your energy levels, your skin, your fertility, or hormonal balance, tailor your supplement intake to directly address those needs rather than taking a one-vitamin-fits-all approach.
- Check your diet first: supplements are great, but you should always aim to get most of your key nutrients from whole foods. Supplements are there to support, not replace.
- Be consistent: Vitamins work best when taken regularly over time. Don’t be discouraged if you don’t notice an instant difference.
- Consult your GP or nutritionist: This one’s especially important if you’re pregnant, breastfeeding, or managing a health condition. They can advise you on foods you should be prioritising and suggest any supplements you may need at this stage.
A Final Thought…
It’s true that the best vitamins for women depend on your age, lifestyle, and goals — but one thing never changes: your body thrives when it’s nourished. With the right mix of nutrients from food and additional supplements to give you a boost, you can feel strong, focused, and full of vitality no matter how many candles are on your cake.
For more health help and advice whenever you need it, explore Mydiso’s wellness and supplement guides. Learn more about which vitamins you should take daily for a woman of your age, and discover the best way to support your health, fully and naturally.