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Finding The Right Vitamins For Your Age

It is clear there is a reason why all expert nutritionists recommend paying attention to the daily intake of vitamins. And it is also a fact that vitamins play a crucial part in maintaining a healthy and normally functioning body. However, it is also correct to assume that the vitamin intake needs may vary and are, in fact, different for different age groups. So, what vitamins should you take or pay attention to, in order to make sure you give your body what it actually needs? To answer this question, here is an introductive list of the vitamins that are the most important for different age groups.

In your 20s and 30s

A younger age is always associated with a better health status. Add to that a good diet and a healthy lifestyle and you should be fine. But even so, there are a few vitamins that are essential for your overall being and that you should pay more attention to, even at this age:


You need to make sure your intake of calcium is sufficient because it is a critical element in maintaining your bones and teeth healthy and fortified. It also strengthens your blood vessels and has a key role for a balanced hormonal secretion. There are many calcium supplements, in different combinations, that you can choose from if you consider it necessary. However, you can also increase your calcium intake by making sure you have enough dairy products and dark leafy greens in your diet.

Vitamin D

Even though it is referred to as a ‘vitamin’, Vitamin D acts rather as a hormone in your body. It plays a very important part in maintaining your bones healthy, your immune system active and your normal cell growth. One of its key characteristics is its ability to transport calcium and phosphorus throughout the body. So, less Vitamin D means less calcium gets transported to the bones, and it is already known how important calcium is to bones. Another reason to pay attention to the Vitamin D intake is that it has been shown that a Vitamin D deficiency can lead to depression in younger women. The best food sources for this vitamin are fatty fish like salmon, mackerel, or cod liver, eggs and, of course, sun exposure.


It is very important to make sure you have healthy levels of iron in your body, as both menstruating and pregnant women are prone to iron loss. Iron plays a key role in oxygen transportation and cell growth, so a deficiency can cause weakness and fatigue, leading even to anemia. You can use dietary supplements, or make sure you have enough servings of red meat, fish, poultry, lentils or beans in your diet.

Folic acid

This is extremely important for pregnant women or for women who consider becoming pregnant in the near future. It has been clearly established that folic acid deficiencies are associated with birth defects, so make sure you have your daily intake. High levels of folic acid can be found in foods like beef liver, dark leafy greens, nuts, dairy, citrus, melons, asparagus, berries, or eggs to name just a few.


In your 40s

Women in their 40s should, pretty much, pay attention to their intake of the same vitamins as women in their 20s or 30s. Calcium is still recommended as prophylaxis for osteoporosis and the same goes for vitamin D. Iron is still on
the list, whether you are pregnant or not, because women in their 40s are still subject to iron loss and folic acid is, again, crucial in case of pregnancy.


Magnesium is a good and recommendable addition to your vitamin list. The first reason is that it creates a very powerful and useful combo with calcium and vitamin D, enhancing each other’s absorption rate and health benefits. Moreover, magnesium works very well in keeping insomnia and depression away and in helping you handle fatigue and stress more efficiently. Apart from the dietary supplements, magnesium can be found in foods such as nuts, grains, or seeds.

In your 50s and 60s

At this age, the intake of calcium and magnesium is still extremely important because women who are 50 years or older are at risk of suffering from osteoporosis. Low levels of calcium and vitamin D translate into weakened bones that are at high risk of fractures.

Vitamin B12

Supplementing the diet with vitamin B12 becomes very important after a woman gets into her 50s. The reason is that their intestinal tract has a harder time absorbing vitamin B12 than it had when they were younger. This fact increases the risk of vitamin deficiency. Vitamin B12 is very important in maintaining a healthy and normal functioning nervous system. It also plays a role in the formation and consolidation of DNA and the formation of healthy red blood cells. High levels of vitamin B12 are found in foods such as beef, liver, clams, salmon, tuna and, basically, in most of the cooked animal products.


It is a powerful antioxidant that is known to protect against cardio-vascular diseases and certain types of cancer. The best food sources for lycopene are cooked tomatoes and watermelons.


These are diet supplements with specially designed formulas for women, and adults in general, that are 50 years or older. These formulas usually contain less iron and more vitamin B12, in order to respond to the needs that appear at this age.

Of course, this list is not exhaustive, but meant to help women of different ages get an idea about what vitamins their bodies need the most to keep them functioning smoothly. There are many other vitamins that are essential for maintaining a good general health at any age. Such other examples are vitamin C, which has a key role in metabolism and is also a big help for the immune system, vitamin E, betacarotene, which helps maintain a good vision, vitamin K, omega-3 fatty acids and so on.

Ideally, the main source of your vitamin intake should be a healthy diet, but even so, nutritional gaps may occur. The best thing to do is to consult your physician whether you need to take any dietary supplements or what multivitamin combination would be the best for you.

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