Women need the following minerals and vitamins;


We all know that lack of can cause anemia. Women need more supply, especially when having heavy menstrual bleeding or during pregnancy. They can get iron from food sources, including leafy vegetables nuts, fish, or eggs. But for better absorption, animal sources are a better bet.


Magnesium has numerous benefits in the body, including cognitive and physical development, growth, and optimum health in pregnancy. Women need it, more so at age 40 and beyond for strengthening bones and teeth. It also helps in managing blood pressure and lowering heart disease risk. You can get it from leafy vegetables, fortified cereals, and legumes.


Consuming foods rich in calcium helps strengthen bones at all ages. It is even more significant during menopause because the body reduces estrogen production; a factor that leads to osteoporosis and heart disease. I recommend taking 1200 mg of calcium every day to lessen the risks.


Most pregnant women are advised to intake supplements or foods rich in folate. Do you know why? Well, this nutrient is valuable for reducing the risk of baby defects, including issues with the spinal cord. I usually tell my clients to start taking it before conceiving and during pregnancy. It is also important when breastfeeding.

Vitamin D

As mentioned earlier, women at menopause experience less estrogen release, which can risk conditions like osteoporosis and heart disease. For this reason, vitamin D consumption is helpful to strengthen their bones and lessen this possibility. We get vitamin D from sunlight, and food sources, including tuna, milk, and salmon.

Vitamin C

All women feel great when their skin is complimented. To brighten your skin, many dermatologists will remind of picking products with vitamin C, if not eating it directly from food. Vitamin C increase collagen production, which helps reduce fine lines, wrinkles, and other aging signs, especially at age 40 or more.


Everybody requires iodine for formation of thyroid hormone. However, pregnant women require it in more supply for their developing baby. Its sources include iodized salt, grains, and cheese. But I do not suggest consuming excessive salt because it may increase the risk of blood pressure.

Vitamin B12

Vitamin B12 supports blood cells and healthy nerves formation. But it ay be hard for vegan and older women to acquire enough since it comes from animal foods like pork, beef, and eggs. It is mostly important to find alternative sources like supplements to improve health.

Anastasia Filipenko

Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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