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Supplements for Women in All Stages of Life
Supplements for Women in All Stages of Life
Everyone needs vitamins, minerals, and other nutrients to stay healthy and keep our cells, organs, and tissues working well. Ideally, we’d always be able to get all the nutrients we need through the foods we eat. But eating a balanced and nutritious diet can be challenging. In fact, less than 10% of Americans meet the daily recommended intake for vegetables, setting the stage for nutrient deficiencies.1 Women in particular go through unique life stages — like pregnancy and menopause — that come with different nutritional demands and can make it more difficult to get necessary vitamins and minerals from diet alone.
The good news is that there are dietary supplements available to help women stay healthy in each of these important life stages. In fact, more than 60% of adult women and 80% of women over 60 use dietary supplements as a safe way to get the nutrients they need.2
Let's go through some of the most common nutrients women need at key moments in their lives.
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Supplements for Women in All Stages of Life
Supplements for Women in All Stages of Life
Supplements for Women in All Stages of Life
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Everyone needs vitamins, minerals, and other nutrients to stay healthy and keep our cells, organs, and tissues working well. Ideally, we’d always be able to get all the nutrients we need through the foods we eat. But eating a balanced and nutritious diet can be challenging. In fact, less than 10% of Americans meet the daily recommended intake for vegetables, setting the stage for nutrient deficiencies.1 Women in particular go through unique life stages — like pregnancy and menopause — that come with different nutritional demands and can make it more difficult to get necessary vitamins and minerals from diet alone.
The good news is that there are dietary supplements available to help women stay healthy in each of these important life stages. In fact, more than 60% of adult women and 80% of women over 60 use dietary supplements as a safe way to get the nutrients they need.2
Let's go through some of the most common nutrients women need at key moments in their lives.
Young Women
Iron: From when women start their periods until they enter menopause, they are losing iron on a regular basis and are more likely to be iron deficient. Peak bone mass occurs in the late twenties, so it is important that young woman consume enough bone building nutrients calcium and vitamin D during their teens and twenties. In addition, developing women who do not eat fish several times a week should consider a fish oil supplement with omega-3 fatty acids to support heart health and balance excess inflammation.
Fiber is important to keep our gut healthy and help control blood sugar and cholesterol levels. But too many women don’t get the 25 grams of fiber they need each day. A review of more than 250 scientific studies showed that getting enough fiber can decrease the risk of dying from heart disease or cancer by 16%to 24%.3
If you are pregnant or could become pregnant, it’s important to take a multivitamin that includes folic acid, iodine, and choline. Each of these nutrients supports brain and spinal cord development in babies. Often, women also need iron supplements to ensure a healthy blood supply for growing babies. Prenatal multi vitamin also provide other nutrients that are critical to a healthy pregnancy including B12, vitamin D, calcium, and magnesium.
Important Update: Acetaminophen
There’s been a lot of talk recently about misleading claims that taking acetaminophen during pregnancy can cause autism. We’ve pulled together some FAQs and answers to help families.
Learn more and get the facts about acetaminophenVegetarian and Vegan Women
If you follow a plant-based diet, it can be challenging to get sufficient amounts of certain nutrients. For example, vitamin B12 is readily available in eggs and dairy but is not found in most plants. Other nutrients that can fall short in the diet of a vegetarian or vegan include, calcium, iron, zinc, omega-3 fatty acids, and vitamins B12, B2, and D.6
A NOTE ABOUT DYE-FREE PRODUCTS: Dye-free medications and supplements are a great option for individuals who prefer or require products without dyes, such as those with allergies, sensitivities, or personal preferences. Importantly, both dye-containing and dye-free options are held to the same rigorous safety and quality standards. If you’re unsure which is right for you or your family, talk to your pharmacist or healthcare provider. They can help you choose the option that best suits your needs.
Postmenopausal Women
Hormone changes that accompany menopause cause women to lose bone density faster than men. Many women don’t get enough calcium and vitamin D from the food they eat, and need supplements to fill the gaps. It is helpful to estimate the daily amount of calcium you consume and only supplement the missing amount. For example, a cup of milk provides about 300 mg of calcium. There are helpful websites4 or mobile apps5 that can help determine calcium intake from food. Vitamin B12 supplements are also recommended for older women (and men) because as we age, our bodies don’t absorb vitamin B12 as well.
References:
1. Centers for Disease Control and Prevention (CDC). State Indicator Report on Fruits and Vegetables, 2018. Atlanta, GA / 2. Mishra S,Stierman B, Gahche JJ, Potischman. Dietary Supplement Use Among Adults: United States, 2017–2018. NCHS Data Brief No. 399, February 2021 / 3. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet.2019 Feb 2;393(10170):434-445 / 4 International Osteoporosis Foundation. Calcium calculator. Available at: https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator / 5. OF Calcium Calculator. Available at: https://appadvice.com/app/iof-calcium-calculator/956198268 / 6. Craig WJ. Nutrition concerns and health effects of vegetarian diets. Nutr Clin Pract. 2010;25:613-20.
References:
- http://www.washingtonpost.com/wp-dyn/content/article/2005/09/30/AR2005093001998.html
- http://www.mayoclinic.com/health/drug-information/DR602285/DSECTION=precautions-
- http://www.drugs.com/drug-interactions/multivitamin.html
- http://www.naturemade.com/resource-center/articles-and-videos/immune-health/timing-your-vitamins
- http://www.nlm.nih.gov/medlineplus/druginfo/natural/912.html
- http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- http://www.prevention.com/food/healthy-eating-tips/your-breakfast-giving-you-cancer
- http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- http://www.ag.ndsu.edu/pubs/yf/foods/fn1607.pdf
- http://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/ucm110567.htm
Safe Use Tips & Takeaways
Heart Health Takeaways
Taking dietary supplements is not a replacement for a healthy diet. However, supplements are a safe and smart option to fill nutrient gaps. Not all women need to use supplements, but experts agree that there are different groups of women that benefit from taking supplements to get key nutrients during different life stages or diet choices.
When deciding which dietary supplements to use, it is important to think about what you eat. For example, if you work on a fishing boat and eat salmon three times a week, an omega-3 supplement is probably not necessary. However, if you are a vegetarian woman planning to become pregnant, an algae-based omega-3 supplement is the perfect supplement for you. The National Institutes of Health maintains a library of supplement information that can be a helpful resource.
Frequently Asked Questions (FAQ)
What is fluoride?
Fluoride is a natural mineral found in water, soil, and some foods. It strengthens your enamel, repairs early signs of damage, and makes teeth more resistant to acids from bacteria and sugar.
Is fluoride toothpaste still the most effective option, or are fluoride-free formulas just as good?
Fluoride is still the gold standard for cavity protection. Fluoride-free options can clean your teeth, but they don’t offer the same enamel-strengthening power.
Is fluoride safe for daily use?
Yes. When used as directed, fluoride is safe and effective. It’s been trusted and recommended by major health organizations for over 70 years.
How does fluoride actually protect teeth?
It strengthens enamel, repairs early signs of decay, and makes teeth more resistant to acids from bacteria and sugary foods.
Are there any risks to using fluoride long-term?
The main risk—especially for young kids—is swallowing too much, which can lead to mild fluorosis. Using the right amount prevents this. For parents, supervise brushing to ensure kids spit out the toothpaste and don't swallow it.
At what age should kids start using fluoride toothpaste?
As soon as the first tooth appears!
* Under 3 years: a tiny rice-sized smear
* Ages 3–6: a pea-size amount
Supervise brushing so they don’t swallow it.
* Under 3 years: a tiny rice-sized smear
* Ages 3–6: a pea-size amount
Supervise brushing so they don’t swallow it.
Is fluoride still safe and recommended for kids with all the claims online?
Yes. A lot of online claims can be confusing, but decades of research show fluoride is safe and strongly recommended for cavity prevention when used properly.
How much fluoride should my child get from toothpaste?
Use age-appropriate amounts and brush twice a day. If your water isn’t fluoridated, ask your dentist about additional options.
How do I know which kids’ toothpaste claims are real and not just marketing?
Check for the ADA Seal of Acceptance and choose brands your dentist recommends.
Do fluoride-free or “natural” toothpastes protect kids from cavities?
They can help clean teeth, but they don’t provide the same cavity protection as fluoride toothpastes.
Are fluoride-free toothpastes just as effective for adults?
Not for cavity prevention. Fluoride-free toothpastes can help with cleaning and freshening breath, but they do not protect against cavities the way fluoride does. For adults, or anyone who is prone to cavities, fluoride toothpaste remains the most effective option for preventing tooth decay.
Do fluoride alternatives like nano-hydroxyapatite (nHAp) make a difference?
Yes—nHAp can help with sensitivity and early enamel repair. But it hasn’t matched fluoride’s cavity-prevention strength in studies.
How do I compare fluoride vs. fluoride-free options if I have sensitivity or enamel wear?
Fluoride is best for strengthening enamel. nHAp may help with sensitivity. Some people benefit from using both in a balanced routine.
Are whitening toothpastes safe to use with fluoride or fluoride-free products?
Most are safe but can be abrasive. Choose gentle formulas and avoid using them every single day—especially for kids.
What should I look for when choosing an OTC toothpaste?
Pick products with proven active ingredients (like fluoride), check for the ADA Seal, and avoid unnecessary additives or sweeteners.
Does fluoride affect hormones or the brain?
No credible scientific evidence shows fluoride at levels used in toothpaste or fluoridated water disrupts hormones or causes neurodevelopmental harm.
What should I do if my community stops adding fluoride to the water?
Use fluoridated toothpaste, consider fluoride rinses, and talk to a dentist about fluoride supplements for kids.
Do fluoride supplements have side effects?
They’re safe when used under dental guidance and typically recommended for children in areas without fluoridated water.
What’s the best way to make sure I’m getting enough fluoride?
Brush twice daily with fluoride toothpaste, drink fluoridated tap water if available, and ask your dentist for personalized advice if you’re cavity-prone.