Nutrients for Women: what to look out for?

„Am I actually taking the right thing?“ – sooner or later almost every woman asks this question while looking through the shelves full of preparations. Studies, job, sport, different phases of life: everyday life changes, and with it certain nutrients come more into focus. Nutrient requirements are as individual as the person themselves – nevertheless there are a few nutrients that come up particularly often with women.

In short: in the everyday life of many women, a conscious look is worthwhile above all at iron, folate, calcium and vitamin D as well as magnesium and B vitamins. With a plant-focused diet, vitamin B12, iodine and omega-3 are added. The basis always remains a varied diet – supplements close gaps but do not replace them.

Why some nutrients are in focus for women

The basic requirement for many vitamins and minerals is similar for women and men. With individual nutrients, however, differences arise – for example through an on average lower calorie intake. Then nutrient density becomes more important: more nutrient has to be „delivered along“ per calorie. A conscious look at iron, folate and the bone nutrients calcium and vitamin D is therefore sensible for many women.

Instead of blanket recommendations, the rule is: a wholesome diet with plenty of vegetables, pulses, whole grains, fruit and good fat sources covers a great deal. Targeted supplementation can close gaps when these actually exist – ideally after consulting a doctor. Whether a preparation is worthwhile in an individual case is honestly classified in Supplements: sensible or a waste of money?.

Iron: oxygen transport and energy

Iron is one of the minerals mentioned particularly often in nutritional conversations with women. The body needs iron, among other things, for the formation of red blood cells and the transport of oxygen in the blood. Good plant sources are pulses such as lentils and chickpeas, oats, pumpkin seeds, whole grains and green vegetables. Meat supplies iron in a well-available form – anyone eating little or no meat should therefore pay particular attention to plant sources and their absorption.

A practical tip: vitamin C from fruit, bell pepper or a squeeze of lemon at the same meal noticeably improves the absorption of plant-based iron; coffee and black tea directly with the meal, by contrast, can inhibit it. Among the approved statements are: iron contributes to a normal oxygen transport, to the normal formation of red blood cells and of haemoglobin, to a normal energy metabolism, to a normal cognitive function and to the reduction of tiredness and fatigue. How to recognise and prevent a deficiency is explained in Recognising and preventing iron deficiency.

Folate, calcium and vitamin D for blood and bones

Folate (the natural form of folic acid) contributes to normal blood formation, to cell division, to a normal homocysteine metabolism and to the reduction of tiredness. In pregnancy, folate contributes to the growth of maternal tissue – here an early, medically supervised supply is a well-known topic. When trying to conceive, please seek medical advice early. Details on the forms in Folic acid and folate: effect and form.

Calcium contributes to the maintenance of normal bones and teeth as well as to normal muscle function and to normal signal transmission between nerve cells. Vitamin D likewise contributes to the maintenance of normal bones and additionally supports the normal absorption of calcium – so the two complement each other well. How much vitamin D is sensible is explained in Vitamin D: dosage, blood level, winter; for the popular combination, Vitamin D3 and K2 is worthwhile.

Magnesium and B vitamins in everyday life

Magnesium is involved in over 300 metabolic processes and contributes to normal muscle function, to the normal function of the nervous system, to normal psychological function, to a normal energy metabolism and to the reduction of tiredness. Good sources are nuts, whole grains, pulses and dark chocolate. Which form fits and when the best time is are shown in Which magnesium is the best? and Magnesium: morning or evening?.

The B vitamins work as a team and support, among other things, energy metabolism, the nervous system and psychological function – a concise overview is given by B vitamins at a glance. If your goal is rather energy and balance in everyday life, Which supplement suits your goal? helps with orientation. In case of persistent tiredness or other complaints, the rule is: please seek medical advice.

Do not forget iodine and vitamin B12

Iodine is not always taken in sufficiently through diet in Germany. It contributes to a normal thyroid function, to normal cognitive function, to the normal function of the nervous system and to a normal energy metabolism. Important sources are iodised table salt, sea fish and dairy products – details in Iodine: effect, requirement, thyroid. In case of existing thyroid issues, please seek medical advice.

Vitamin B12 is usually well covered with a mixed diet, but occurs almost exclusively in animal foods. It contributes to a normal energy metabolism, to the normal function of the nervous system, to normal psychological function and to the normal formation of red blood cells.

What research is investigating

Well-established textbook knowledge is the role of iron for oxygen transport and blood formation, of folate for cell division and blood formation, and of calcium and vitamin D for the bones. Equally established is that a lower calorie intake makes the nutrient density of the diet more important.

Further research is looking at how the requirement changes over the different phases of life and how strongly individual factors such as diet type and everyday life play into it. Much of this is highly dependent on the individual case. It is therefore honest to say: instead of combining many preparations „on suspicion“, it is worth taking a targeted look at gaps that actually exist – ideally with medical guidance.

Nutrients across the phases of life

The focus shifts with the years. The following overview gives a rough orientation as to which nutrients are more often a topic in which phase – individually, of course, the requirement remains very different:

This table does not replace individual advice – it only helps to narrow down your own topic more quickly. How the requirement concretely shifts from 40 is described in Nutrients for women from 40.

Plant-focused diet: what to additionally watch out for

More and more women eat vegetarian or vegan. This is well feasible but requires attention to individual nutrients. Besides iron and iodine, these are above all vitamin B12 (with a vegan diet, targeted supplementation is necessary) and the long-chain omega-3 fatty acids EPA and DHA, for which algae oil is a plant source. A detailed guide is given by Nutrients for vegans.

Honestly classified

What is established: for the mentioned nutrients there are clear, approved statements, and some of them are, for understandable reasons, a more frequent topic for women. What remains open and individual: whether and to what extent you should actually supplement. Anyone wanting to know precisely is best advised to have a blood count taken by a doctor rather than taking a whole range across the board. That way, supplementation can be targeted and economical. How the focus shifts with the years is described in Nutrients for women from 40.

Matching products from Scheunengut

For the mentioned nutrients you will find matching categories: in Women in every life situation we bundle frequently requested products, while under Vitamins, minerals & trace elements you search in a targeted way. For individual nutrients it is worth looking at Iron and Vitamin D. All products are laboratory-tested and made in Germany.

Frequently asked questions (FAQ)

Which nutrients are especially important for women?

Often in focus are iron, folate, calcium and vitamin D as well as magnesium and B vitamins. With a plant-focused diet, vitamin B12, iodine and omega-3 are added. The basis remains a varied diet – supplementation is done specifically where gaps actually exist.

Should women take additional iron?

Not across the board. Iron is often a topic for women because the body needs it for blood formation and oxygen transport. Whether supplementation makes sense, however, should be decided not on suspicion but after a medical assessment – such as a blood count. Vitamin C with a meal improves the absorption of plant-based iron.

Which nutrients are important when trying to conceive?

When trying to conceive, folate is a well-known topic, since it contributes to cell division and, in pregnancy, to the growth of maternal tissue. An early, medically supervised supply is customary. Please clarify this individually and early with a doctor.

What should women watch out for on a vegan diet?

Besides iron and iodine, above all vitamin B12, which occurs almost only in animal foods and must be supplemented specifically on a vegan diet, as well as the omega-3 fatty acids EPA and DHA, for which algae oil is a plant source. A blood count helps to supplement in a targeted rather than blanket way.