spoon full of vitamins and supplements

The Top Vitamins For Women Over 50

herbs and pills in cups and bowls

Our ways of looking at nutrition and health change because our bodies age. One of these points for women occurs after turning fifty, as developments within hormonal makeup, nutrition, body chemistry, and many other factors are in process.

From the reproductive and digestive systems to how we absorb nutrients from food, we need additional help getting the vitamins and nutrients we need to stay healthy as we age.

The five best vitamins for women over 50

One of the best ways for a woman to receive the vitamins and nutrients she cannot obtain from food is through vitamins and supplements. Knowing the specific ones that may be most suitable for you can improve the quality of life and health of women over 50.

Vitamin D

One significant change occurring for many women by the age of 50 is that they start to lose bone density rapidly. Vitamin D deficiency is one of the primary causes of this issue because vitamin D is one of two substances (along with calcium) needed to make new bone tissue and strengthen existing bones. Women need an average of 600 – 800 IU of vitamin D daily.

vitamin d package and pills

Finding vitamins in your diet is difficult because only certain foods contain them; the other option is direct sunlight. For this reason, vitamin supplementation is an ideal choice. Excessive amounts of vitamin D may result in an overdose and the development of hypercalcemia.

Vitamin C

Vitamin C is another heavily essential vitamin for women over 50. Vitamin C helps promote immune health and overall wellness, which is vital for preventing illnesses like the common cold. Vitamin C is readily available in many foods like citrus fruits, making it an ideal part of a healthy diet, but more may be necessary if a person is deficient.

vitamin c

As with any vitamin, there is a risk of overdose if they consume too much.

Vitamin B12

B12 is another of the complex B vitamins that women need to maintain a healthy body, including producing energy from food and other functions. Not only is B12 important, but depending on your dietary choices, it is easy to become deficient in this vitamin because natural food sources are limited to only animal sources. Women need about 2.4 mg of b12 daily.

A table full of natural food sources of vitamin b12 and a blackboard in between it that writes "VITAMIN B12".


Calcium, as we mentioned with vitamin D above, is necessary for bone health in women over 50, and calcium absorption is more difficult for women as they age. The amount of calcium a woman needs over 50 is 1,200 mg daily, with requirements increase with age. 1,200 mg equates to 3 servings of dairy a day. A supplement is necessary to correct the shortage if you are not getting your daily calcium requirements naturally.

glass of milk rich with calcium


Magnesium is one of the crucial minerals for the bodily function of men and women, supporting the production of bone, muscle, and even DNA. It also helps improve vascular and heart health, which becomes increasingly important for women as they age.

Women over 50 should get about 320 mg of magnesium a day.

Good food sources include leafy green vegetables and pumpkin seeds. A supplement can help fill in the gaps if you don’t get enough daily.

Other vitamins and minerals for women over 50

Besides the top 5 listed above, specific other vitamins and minerals may be beneficial, including Omega 3 fatty acids, potassium, other complex B vitamins, and vitamin K. Each of these different substances helps improve bodily functions and improve health.

For omega 3’s, doctors recommend an average of 1-1.5 grams per day, acquired through supplements and a seafood-rich diet. B vitamins are available in many foods, but a supplement can help deliver your remaining requirements.

Women need around 90 mcg of potassium (vitamin K) daily to promote healthy muscles and prevent cramps, tears, and other injuries. Talk with your doctor about your health concerns before beginning a vitamin regimen to avoid any possible complications. Consider getting regular nutrient testing to prevent potential deficiencies and improve health.

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