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What Vitamins Are Needed for Women After 30?

The vitamins women require after age 30 will help the body manage a wide variety of needs, such as reproduction, bone strength, and heart health. Although food is the best source of vitamins, supplementing with a multivitamin can assure a woman over 30 that she is receiving exactly what her body needs. Vitamins that provide the right amounts of folic acid (B9), vitamin D, and antioxidant vitamins (A,E, and C) are important additions.

  1. Folic Acid

    • Folic acid, also called folate or B9, plays a role in preventing birth defects. The fetus requires folic acid in its earliest stages of development, before a woman even knows she is pregnant, in many cases.

      Therefore, taking 400 to 800 mcg of folic acid daily (recommended by the National Women's Health Information Center) is necessary for any woman who may become pregnant. Folic acid is found in small amounts in leafy vegetables, beans, whole grains, and citrus fruits and is often added to other foods to ensure that the American population ingests enough to maintain health.

    Antioxidant Vitamins

    • Antioxidant vitamins fight the oxidation or aging of the body. Antioxidant vitamins A, E, and C help women over 30 reinforce their cardiovascular health, keep the eyes healthy, and support the immune system. Vitamin C lowers blood pressure and moves fatty acids (good fats such as those found in fatty fish) into the heart muscles to provide energy in the body. Vitamin E is necessary to prevent the formation of blood clots, a cause of heart attack. Vitamin A aids in bone growth, vision, and keeping the immune system healthy. Combined, these antioxidants fight free radicals in the body to prevent signs of aging. Pregnant women or women with liver damage should always consult a physician before supplementing with vitamin A.

    Vitamin D

    • Vitamin D helps strengthen bones and lower the risks of osteoporosis because it helps the body to absorb calcium. Vitamin D can be absorbed by the body when it is exposed to sunlight for 15 to 20 minutes in a 24-hour period. Vitamin D can be ingested by eating egg yolks or liver or drinking fortified milk. The recommended daily allowance for vitamin D for women between ages 30 and 50 is 200 IU. Older women or those identified with rapid bone-density loss will require more, but deciding how much more should occur under the direction of a physician.

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