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Supplements for Women: What to Take at Every Life Stage

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The OneVit Team

The OneVit Team

Updated on

9th April 2026

reading time

11 min

Supplements for Women: What to Take at Every Life Stage

Nutritional needs change as the body moves through different phases of life. For women, these shifts can be particularly pronounced. Hormonal fluctuations, reproductive demands, bone density changes and evolving metabolic priorities all influence which nutrients matter most in each phase.

This guide covers the key supplements worth considering decade-by-decade - in your twenties and thirties, during pregnancy and postpartum, through perimenopause and into your fifties and beyond. It's not about taking every supplement you can. It's about understanding which nutrients your body most likely needs at a given time, and why.

Your 20s: Building the Foundation

Your twenties are a time of high energy demands and busy schedules. Nutrient stores built during this period set the stage for everything that follows.

Iron is one of the most critical nutrients for women in this age group. Menstrual blood loss creates a recurring demand that can be difficult to meet from dietary intake alone. UK National Diet and Nutrition Survey (NDNS) data consistently shows that a significant proportion of women and girls have iron intakes below the Lower Reference Nutrient Intake (LRNI). Among women aged 19 to 64, around one in four have intakes below the LRNI, and among girls aged 11 to 18, the figure has been reported as high as one in two1. Iron deficiency does not always present as full-blown anaemia - even mild depletion can cause fatigue, poor concentration and reduced exercise tolerance2. OneVit Iron provides a well-absorbed form of iron, and pairing it with OneVit Vitamin C enhances non-haem iron absorption significantly3.

B vitamins support energy metabolism, cognitive performance and red blood cell production. Women in their twenties who are physically active, stressed or follow certain diets (particularly plant-based ones) can be more likely to fall short on B6, B12 and folate4. OneVit B Complex delivers all eight essential B vitamins in a single daily tablet.

Vitamin D is relevant across every life stage, but deserves special emphasis for younger women who spend long hours indoors. Between 21% and 38% of UK adults have serum 25(OH)D concentrations below 25 nmol/L during winter5. Vitamin D contributes to the normal function of the immune system and the maintenance of normal bones and teeth, both of which matter when sunlight exposure is limited. Supplementing with OneVit Vitamin D3 & K2 is a straightforward way to maintain adequate levels year-round.

A daily OneVit Complete Multivitamin provides a broad nutritional foundation for women in their twenties whose diets may be inconsistent. It delivers 27 micronutrients including iron, which contributes to the reduction of tiredness and fatigue, and vitamin D, which contributes to the normal function of the immune system. Think of it as a foundation layer that covers the basics while you build out targeted support on top.

Your 30s: Fertility, Energy and Skin Health

The thirties bring a new set of priorities. Many women are considering or actively planning pregnancy, balancing career demands with growing responsibilities, and beginning to think about long-term skin health as the body's natural collagen production starts to gradually decline6.

Folate becomes particularly important if pregnancy is on the horizon. The NHS recommends 400 micrograms of folic acid daily before conception and until week 12 of pregnancy to reduce the risk of neural tube defects7. Folate (as vitamin B9) is included in OneVit B Complex and OneVit Complete Multivitamin, though women actively trying to conceive should confirm they are hitting the 400µg threshold.

Iron remains a priority throughout the thirties, particularly for women with heavier periods. Menstrual iron loss is the single strongest predictor of iron status in premenopausal women, and those with high menstrual losses are at significantly elevated risk of depleted stores8.

Collagen is the most abundant structural protein in the body, and its production naturally declines from early adulthood6. OneVit Marine Collagen Complex combines Type I hydrolysed marine collagen peptides with hyaluronic acid and vitamin C. The formulation includes vitamin C because vitamin C contributes to normal collagen formation for the normal function of skin. OneVit Biotin delivers 10,000µg of biotin per serving. Biotin contributes to the maintenance of normal hair and normal skin, making it a natural complement to collagen supplementation.

Omega-3 fatty acids are worth introducing in your thirties if they are not already part of your routine. EPA and DHA contribute to the normal function of the heart, and DHA contributes to the maintenance of normal brain function and normal vision. They also play a critical role during pregnancy, particularly DHA, which is essential for foetal brain and retinal development. OneVit Omega 3 provides concentrated marine-derived EPA and DHA in easy-to-take softgels.

Energy levels in the thirties can be affected by the cumulative impact of poor sleep, stress and hormonal fluctuations across the menstrual cycle. OneVit B Complex contains B6, which contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. Ashwagandha root extract is one of the most widely used botanicals in Ayurvedic tradition. OneVit Ashwagandha KSM-66 delivers 1,000mg of KSM-66, a high-concentration full-spectrum ashwagandha root extract that has been the subject of multiple published clinical trials13.

Pregnancy and Postpartum

Pregnancy increases the body's demand for almost every micronutrient. While a prenatal supplement prescribed by your healthcare provider should be the cornerstone of supplementation during this period, understanding the key nutrients helps you make informed choices.

Folic acid at 400µg daily is the single most evidence-backed supplement recommendation for pregnancy. Periconceptional supplementation has been shown to reduce the risk of neural tube defects by 50% or more9. Ideally, folic acid intake should begin at least one month before conception, since the neural tube forms within the first 28 days of pregnancy, often before a woman knows she is pregnant.

Iron requirements increase substantially during pregnancy to support expanded blood volume, placental development and foetal growth. Iron deficiency in pregnancy is associated with low birth weight, prematurity and impaired maternal wellbeing10. Postpartum, iron stores may take several months to replenish, particularly after blood loss during delivery.

Vitamin D continues to be important for both maternal and foetal health. The Scientific Advisory Committee on Nutrition (SACN) recommends 10µg daily throughout pregnancy11.

Omega-3 fatty acids, specifically DHA, play a structural role in foetal brain and retinal development. DHA accumulates rapidly in the foetal brain during the third trimester, making adequate maternal intake during this period particularly important. OneVit Omega 3 provides marine-derived EPA and DHA.

Vitamin B12 is essential during pregnancy for neurological development and DNA synthesis. Women following plant-based diets are at particular risk of deficiency, as B12 is found almost exclusively in animal-derived foods. Even women who eat meat may benefit from supplemental B12 during pregnancy due to increased demands.

Magnesium supports hundreds of enzymatic reactions and contributes to normal muscle function, normal functioning of the nervous system and the reduction of tiredness and fatigue. Magnesium supplementation is commonly used during pregnancy, particularly by women experiencing leg cramps.

Always consult your midwife, GP or obstetrician before starting or changing supplements during pregnancy or breastfeeding.

Your 40s: Perimenopause and the Hormonal Shift

Perimenopause typically begins in the mid-forties, though it can start earlier. Fluctuating and gradually declining oestrogen levels trigger a cascade of physiological changes that affect sleep quality, mood, bone density, energy and body composition. Targeted supplementation can complement your body's changing needs during this transition.

Magnesium is one of the most broadly useful supplements during perimenopause. Around 60% of the body's magnesium is stored in bone, making it critical for skeletal health as oestrogen-mediated bone protection begins to decline12. Magnesium contributes to normal functioning of the nervous system, normal muscle function and the reduction of tiredness and fatigue, all of which become more relevant as perimenopausal symptoms set in. OneVit Magnesium provides a bioavailable form of magnesium in convenient daily capsules.

Ashwagandha is a botanical with a long history of use in Ayurvedic tradition. KSM-66 is a high-concentration full-spectrum ashwagandha root extract that has been the subject of multiple published clinical trials13. Many women explore botanical supplements during perimenopause as part of a broader approach to wellbeing. OneVit Ashwagandha KSM-66 delivers 1,000mg of KSM-66 per daily serving.

B vitamins continue to play important roles during perimenopause. Fatigue and brain fog are among the most commonly reported symptoms during this transition. Vitamin B6 contributes to normal energy-yielding metabolism, normal functioning of the nervous system and the regulation of hormonal activity, while B12 and folate contribute to normal red blood cell formation4.

Vitamin D and K2 become increasingly important as bone density loss accelerates. Women can lose up to 20% of their bone density in the five to seven years following menopause14. Establishing strong vitamin D status before and during perimenopause provides a buffer against this accelerated loss.

B6 and magnesium are two nutrients that become particularly relevant during perimenopause. Vitamin B6 contributes to normal functioning of the nervous system and to the regulation of hormonal activity. Magnesium contributes to normal muscle function and the reduction of tiredness and fatigue. OneVit Deep Sleep Complex is a formulation that combines vitamins, minerals, amino acids and botanical extracts including chamomile and Montmorency cherry. It contains vitamin B6 and pairs well with OneVit Magnesium as part of an evening supplement routine.

Iron needs actually decrease after menopause, once menstrual blood loss stops. Many postmenopausal women find they no longer need to supplement iron separately, and should be guided by blood test results rather than continuing supplementation by default.

Your 50s and Beyond: Protecting Bone, Brain and Heart

After menopause, the nutritional priorities shift towards long-term protection of the skeletal system, cardiovascular health and cognitive function.

Vitamin D and calcium form the most evidence-based foundation for bone health in postmenopausal women. Supplementation with 800 to 1,000 IU of vitamin D3 daily, alongside adequate calcium intake, has been shown to increase bone mineral density and reduce nonvertebral fracture risk in women over 6515. OneVit Vitamin D3 & K2 pairs cholecalciferol with vitamin K2 (menaquinone). Vitamin K contributes to the maintenance of normal bones and to normal blood clotting, while vitamin D3 contributes to normal absorption and utilisation of calcium.

Omega-3 fatty acids remain important after menopause. EPA and DHA contribute to the normal function of the heart, and DHA contributes to the maintenance of normal brain function. Heart disease risk increases after menopause as the protective effects of oestrogen on lipid profiles and blood vessel function diminish, making consistent omega-3 intake particularly relevant from your forties onwards. OneVit Omega 3 provides EPA and DHA in concentrated marine-derived softgels.

B12 absorption becomes less efficient with age, partly due to declining stomach acid production. Women over 50 are at increased risk of B12 deficiency, which can manifest as fatigue, cognitive changes and peripheral neuropathy16. OneVit Vitamin B12 provides a supplemental form that does not depend on stomach acid for absorption.

Vitamin C and collagen — Collagen is the body's most abundant structural protein, and its natural production continues to decline with age. OneVit Marine Collagen Complex provides Type I hydrolysed marine collagen alongside vitamin C. Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage.

Turmeric is one of the most widely used botanical ingredients in modern supplementation. Curcumin, the primary active compound in turmeric, has been the subject of extensive scientific research. OneVit Turmeric & Black Pepper delivers a concentrated curcumin dose alongside black pepper extract (piperine). Many women choose to include turmeric as part of their supplement routine from their fifties onwards.

The gut microbiome is an increasingly active area of scientific research, including its role in women's health. Researchers are studying the estrobolome — a collection of gut bacteria thought to be involved in oestrogen metabolism — though this field is still in its early stages. OneVit Probiotics Complex provides 19 billion live cultures from seven bacterial strains, plus prebiotic inulin, in a single daily capsule.

Supplements That Support Women at Every Age

Some nutrients are relevant across the entire lifecycle. A daily OneVit Complete Multivitamin provides a broad nutritional foundation, delivering 27 micronutrients including iron, which contributes to the reduction of tiredness and fatigue, and vitamin D, which contributes to the normal function of the immune system. It fills the most common dietary gaps without requiring multiple individual products.

Vitamin D falls into the same category. The UK government recommends that everyone consider supplementing with 10µg daily between October and March, and year-round for those with limited sun exposure11. Vitamin D contributes to the normal function of the immune system, normal absorption of calcium and the maintenance of normal bones, making it relevant for women across every decade.

Omega-3 is another constant. EPA and DHA contribute to the normal function of the heart, while DHA contributes to the maintenance of normal brain function. From pregnancy nutrition to post-menopausal cardiovascular considerations, these essential fatty acids remain relevant regardless of life stage.

Beyond these universal foundations, the targeted supplements that deserve attention shift with age:

Teens and 20s: Iron, B Complex, Vitamin D3 & K2

30s (pre-conception and fertility): Folate (via B Complex or standalone), Iron, Marine Collagen Complex, Biotin, Omega 3

40s (perimenopause): Magnesium, B Complex, Vitamin D3 & K2, Ashwagandha KSM-66, Deep Sleep Complex

50s and beyond: Vitamin D3 & K2, Omega 3, Vitamin B12, Marine Collagen Complex, Turmeric & Black Pepper, Probiotics Complex

The right combination depends on your individual circumstances, diet, health goals and any existing conditions or medications. When in doubt, speak with a healthcare professional.

The Bottom Line

Women's nutritional needs are not static. They evolve with your hormones, your lifestyle and your body's changing priorities. The smartest approach to supplementation mirrors this: start with a strong foundation, adjust as your circumstances change, and choose quality formulations backed by science.

Consistency matters more than complexity. A few well-chosen supplements, taken daily, will always outperform a cupboard full of products taken sporadically.

Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice. If you are pregnant, breastfeeding, taking medication or have a pre-existing medical condition, please speak with a healthcare professional before starting any new supplement.

References

  1. Public Health England. National Diet and Nutrition Survey: Results from Years 9 to 11 (combined) – Statistical Summary. 2020. GOV.UK

  2. Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron deficiency in menstruating adult women: much more than anemia. Womens Health Rep. 2020;1(1):26-35. PMC

  3. Hallberg L, Brune M, Rossander L. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate. Am J Clin Nutr. 1989;49(1):140-144. PubMed

  4. Huskisson E, Maggini S, Ruf M. The role of vitamins and minerals in energy metabolism and well-being. J Int Med Res. 2007;35(3):277-289. PubMed

  5. Office for Health Improvement and Disparities. National Diet and Nutrition Survey 2019 to 2023: Report. 2025. GOV.UK

  6. Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006;168(6):1861-1868. PMC

  7. NHS. Vitamins, supplements and nutrition in pregnancy. NHS

  8. Harvey LJ, Armah CN, Dainty JR, et al. Impact of menstrual blood loss and diet on iron deficiency among women in the UK. Br J Nutr. 2005;94(4):557-564. PubMed

  9. US Preventive Services Task Force. Folic Acid Supplementation to Prevent Neural Tube Defects: Preventive Medication. Final Recommendation Statement. 2023. USPSTF

  10. Royal College of Pathologists. Iron deficiency in women – the silent debilitator. 2024. RCPath

  11. Scientific Advisory Committee on Nutrition (SACN). Vitamin D and Health. 2016. GOV.UK

  12. Castiglioni S, Cazzaniga A, Albisetti W, Maier JAM. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022-3033. MDPI

  13. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. PubMed

  14. Greendale GA, Sowers M, Han W, et al. Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort. J Bone Miner Res. 2012;27(1):111-118. Wiley Online Library

  15. Dawson-Hughes B, Harris SS, Krall EA, Dallal GE. Effect of calcium and vitamin D supplementation on bone density in men and women 65 years of age or older. N Engl J Med. 1997;337(10):670-676. PubMed

  16. Allen LH. How common is vitamin B-12 deficiency? Am J Clin Nutr. 2009;89(2):693S-696S. PubMed

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