By MegaFood
Do women need different vitamins at different ages? Actually, yes! That’s not to say a woman needs to overhaul her supplement regimen every year. There are certain times in which women require different nutrients at different levels. The multivitamin a woman takes in her 20s needs to be updated when she hits her 40s and menopause is on the horizon. Another update is needed post-menopause.
Meanwhile, certain vitamins and minerals remain tried and true throughout these various life stages — meaning they’re as important to take when a woman is in her teens and 20s as they are when she’s in her 50s and beyond.
To discover which vitamins women should take daily — and what to look for in a multivitamin based on age — we consulted NYC-based registered dietitian Amy Shapiro.
Why Do Women Need Different Vitamins and Minerals at Different Life Stages?
When it comes to the vitamins women should take on a daily basis, there’s no one-vitamin-fits-all recommendation for every age.
For starters, nutritional needs are highly personal based on a number of factors, such as genetics, medical history, diet and lifestyle. Plus, it’s important to note that a woman’s nutrient requirements naturally shift as the years go by. “At different stages in our lives, we require different nutrients to keep up with health goals, activity and hormones,” Shapiro explains. “As these all change, we require different amounts.”
What Vitamins Should a Woman Take Daily?
Again, different multivitamins (and other dietary supplements) can help women reach shifting nutrient requirements throughout their lifetime. However, certain vitamins and minerals are present in many multivitamins, no matter the age for which they’re recommended.
“B vitamins [as well as] vitamins A, C, E, D and K are the main ones that come to mind as not really needing to be edited or changed much,” Shapiro shares.
She also adds that magnesium, potassium and omega fatty acids are generally recommended nutrients that can support well-being throughout a woman’s lifetime, whether they’re delivered through diet, supplementation or both sources.
What Are the Main Nutrient Requirements That Differ for Women Throughout Life’s Stages?
Menstruation — and its cessation prior to, during and after menopause — is a major factor that impacts a woman’s evolving vitamin and mineral needs.
Shapiro lists the following vitamins and minerals as ones that typically shift depending on age (and considering menstruation and menopause):
- iron
- folic acid
- calcium
- some B vitamins
- selenium
- magnesium (for some)
For instance, women who don’t or no longer menstruate will require less iron than those who do. That’s because iron is typically lost during menstruation and needs to be replenished.
What Are the Main Considerations Women at Any Age Should Keep in Mind When Shopping for a Multivitamin?
Shapiro suggests starting with age then being mindful of several other elements.
First, she advocates for being a conscious consumer and thoroughly investigating labels. “When shopping for a multivitamin, first read the label and see how many vitamins equals a serving,” she advises. Doing so will help determine exactly how much of each nutrient is delivered on a daily basis. Additionally, for specific goals (like increasing energy, correcting for iron deficiency, or maintaining bone health), Shapiro suggests reading the label to “make sure you are getting a high percentage daily value of that nutrient. Also, if you need a different concentration of a specific vitamin or mineral, then you may need to supplement with that directly.”
While multivitamins can help cover many of the nutritional bases, there will likely be certain vitamins and minerals that need to be prioritized, increased and/or added to a daily regimen to address any health concerns and support personal goals.
Again, it’s worth reiterating that nutrition and supplementation should still be quite individualized based on a woman’s unique lifestyle. For example, those who follow a vegetarian or plant-based diet may benefit from taking a dedicated vitamin B12 supplement to support healthy cellular energy levels.
Finally, a woman may choose to take a multivitamin that was formulated by a doctor or offers one-daily convenience. She may even prefer one crafted by a value-driven B Corporation. MegaFood not only checks these boxes, but also offers a full line of One Daily women’s multivitamins tailored for different age groups.
Nutrients to Look for in Your Multivitamin for Women in their 20s and 30s
13 Essential Nutrients That Should Be in Your Multivitamin
Taking a multivitamin to support optimal health seems like a no-brainer. But not all multivitamins are created the same. Different brands have different levels of nutrients and different nutrient combinations. Ultimately, being armed with the knowledge of which nutrients to look for in a multivitamin will make it easier to choose the right one.
What vitamins should I take?
So what exactly are the most important vitamins and nutrients that women in their 20s or 30s should look for in a daily multivitamin? It is important to supplement with a variety of vitamins and nutrients, not just one. We’ve rounded up the 10 most important vitamins to look for in a women’s multi.
1. Magnesium
An essential nutrient, magnesium is essential in supporting muscle and nerve function and energy production. According to the Mayo clinic, chronically low levels of magnesium can lead to higher rates of increased blood pressure, heart disease, type 2 diabetes and osteoporosis.
2. Iron
Iron is required for the production of hemoglobin, the protein inside red blood cells that carries oxygen from the lungs to other parts of the body. Yet 7.8 million women in the United States are iron deficient, which is why supplementation is so important. In addition to taking a multivitamin with iron, don’t forget to load up on iron-rich foods like shellfish, steak, spinach, lentils and tofu.
3. Vitamin D
Vitamin D aids in the absorption of calcium and phosphorus, both of which are crucial for building and maintaining strong bones. Chow down on salmon, sardines, eggs and mushrooms for additional sources of Vitamin D. And step outside to get a dose of the sunshine vitamin!
4. Calcium
Calcium is used by your body to support healthy teeth and bones. It is most abundant in dairy products, like milk, cheese, and yogurt, as well as dark leafy vegetables, like spinach and kale. It is the most abundant Mayo Clinic reports that it may have benefits beyond just bone health ad perhaps protects against cancer, diabetes, and high blood pressure.
5. Zinc
Zinc is a nutrient that helps your immune system and metabolism function properly. Most healthy diets provide enough zinc through sources like chicken, meat, and some fortified breakfast cereals.
6. Folate
Folate is important in the formation of red blood cells and is especially essential for pregnant women. It is a natural form of vitamin B9 and according to the Mayo Clinic can help reduce the risk of birth defects of the brain and spine.
7. Vitamin A
Vitamin A does a lot! It’s vital for vision and a strong immune system as well as to keep the heart, lungs, and kidneys functioning properly. For an extra boost of vitamin A, eat foods like sweet potato, squash, kale, and liver.
8. Vitamin C
Vitamin C is famous for its role in immune function. This powerful antioxidant is also necessary for the biosynthesis of collagen, limiting the damaging effects of free radical damage and metabolizing protein. Kiwis, lemons, strawberries, guavas, kale, broccoli, and yellow peppers are great natural sources of vitamin C.
9. Vitamin E
Vitamin E helps fight free radicals while also playing an important role in vision, blood, brain, skin, and reproductive health. Sunflower seeds, almonds, and hazelnuts are loaded with vitamin E.
10. Vitamin K
Vitamin K is needed for blood clotting and building healthy bones. Up vitamin K consumption with a heaping helping of green leafy vegetables like spinach, kale and collard greens.
11. B Vitamins
B vitamins — thiamine, riboflavin, niacin, folic acid, pantothenic acid, B6, biotin and B12 — are essential for overall health. These vital nutrients support immune, nervous system, metabolic, brain and cardiovascular function.
According to a new national survey by the American Psychological Association, 48 percent of Americans reported an increase in stress over the past five years. B vitamins are also easily depleted during times of emotional, mental and physical stress.
Because B vitamins are water-soluble, they aren’t stored in the body and must be ingested daily. Fish, meat, poultry, eggs, dairy products, leafy green vegetables, beans, seeds and nuts rank among the best food sources of B vitamins.
12. Iodine
Iodine is needed for the synthesis of thyroid hormones, which impacts growth, metabolism and brain development. Because this trace element can’t be produced by the human body, it must be consumed. Besides the supplements in your medicine cabinet, eating seaweed, cod, tuna and dairy products is a good way to increase iodine intake.
13. Zinc
Zinc supports the immune system and cellular metabolism. Red meat and shellfish — most notably oysters — contain high levels of zinc.
Keep in mind that nutritional demands can change. Pregnant women, for instance, have unique nutritional needs. MegaFood offers multivitamins based on and age different life stages as well as multi-talented multis for streamlined support.
Multivitamins for Men in Their 30s, 40s and 50s
“Aren’t multivitamins mostly for women to give them, you know, more iron and stuff as they get older?”
At MegaFood, we hear this question often from guys — and we understand why. It does seem as though much of the conversation around multis is geared toward the changing nutritional needs of women and, yes, especially with iron and magnesium.
So now we’re talking to the guys: You (yes, you!) can benefit from supplementing your diet with a multivitamin formulated to deliver just the right nutrients in doses that support optimal health during your 30s, 40s, 50s and beyond.
Certainly, when it comes to nutrition, there’s no substitute for eating fresh, nutritious food. The problem today is most people aren’t eating enough of the good stuff, while the food itself is less nutritious. So think of a multi as your personal nutritional insurance policy, and an easy, everyday way to fuel the life you love.
When choosing a multi, consider the three factors of age, convenience and potency. Let’s break each down just a bit.
The Age Factor
Your nutritional needs change as you age. The nutrients you may need more of when you’re younger, you may need less of when you’re older, and vice versa. As you age, supporting bone strength, memory and a healthy prostate may become top of mind, so we offer multis formulated for your changing bodies during your 30s, 40s, 50s and beyond.
The Convenience Factor
Everyone loves sitting down to a good meal, right? But when was the last time you thought about sitting down to a good supplement? Convenience matters a lot, and we love that you can take your multi with or without food; before, during or after a workout; when you wake up or before you go to bed. Some you take once daily, others twice a day.
The Potency Factor
No two men’s bodies behave in exactly the same way, so MegaFood multis allow for you to adjust for potency. For each age group, you can choose our proprietary blend Men’s One Daily or you can opt for the doctor-formulated multi line. (More on this later.)
The Quality Factor
This one is your bonus category! At MegaFood, we craft our premium supplements with real food from trusted farm partners and added nutrients because we believe your body recognizes real food. In addition, our manufacturing facility is cGMP (Good Manufacturing Practices) certified by NSF; each product lot is subjected to rigorous testing in our ISO 9001 certified laboratory to ensure purity and quality standards are met. And most importantly, all our multis are non-GMO Project Verified, certified glyphosate-residue free, tested for 125+ pesticides and herbicides and gluten-, dairy- and soy-free.
Ready to meet a multi that addresses your unique needs?
MegaFood’s Men’s Multivitamins
Get one-and-done convenience with a one-daily multi crafted just for you during varying phases of your life. Our one-daily multivitamins pack quite a punch in a single tablet, and are a great option if you’re starting supplementation for the first time, have a diet rich in fresh whole foods and/or you’re taking several other supplements.
- Men’s One Daily
- Men Over 40 One Daily
- Multi for Men 55+
