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- Vitamins & Supplements
- Supplements - Target Groups
- Women (19-50 years old)
Women have a different need for vitamins and minerals than men. This is because women have different energy needs. Women need more iron for menstruation. And women also need extra vitamin D than men, because they are menopausal.
Iron extra important for women
Adult women need more iron than men. That's because they lose more blood as a result of menstruation, and iron is part of red blood cells.
Strong bones
In addition, it is important to get the bones as strong as possible during this phase. The bone build-up continues until about the age of 30. After the 35th year, the breakdown gradually becomes greater than the build-up; this makes the bones less firm. This will help prevent bone loss after menopause. Vitamins and minerals play an important role in this.
Supplements for women
Healthy eating is the basis, also for women. If you eat healthy, you will get all the vitamins and minerals you need in a day. V.
Women with a dark or medium skin color, women who wear a headscarf and women who do not get outside enough (less than 15 minutes a day) need extra vitamin D: 10 micrograms per day.
Women who diet, exercise a lot, use medicines or eat vegetarian food should pay extra attention to their diet. Do you smoke? Then you have a higher need for vitamin C, because more vitamin C is broken down in the body. A vitamin C supplement is desirable, but quitting smoking is of course better.
Vitamin a
A (mcg RE / day) 680
B1 (mg / MJ) 0.1
B2 (mg / day) 1.6
B3 (mg NE / MJ) 1.6
B5 (mg / day) 5
B6 (mg / day) 1.5
B8 (mcg / day) 40
B11, folic acid (mcg / day) 300
B12 (mcg / day) 2.8
C (mg / day) 75
Db (mcg / day) 10b
E (αTE / day) 11
K1 (mcg / day) 70
a Units expressed in milligrams (mg) or micrograms (mcg), MJ = megajoules, RE = retinol units, NE = nicotinic acid equivalents, αTE / day = alpha tocopherol units.
bApplies to light-skinned women who are outdoors for at least 15 minutes daily with at least hands and face uncovered. When not, supplementation of 10 mcg per day is recommended.
Mineral a
Calcium (mg / day) 950
Magnesium (mg / day) 300
Potassium (mg / day) 3500
Phosphorus (mg / day) 550
Iron (mg / day) 16 / 11b
Zinc (mg / day) 7
Copper (mg / day) 0.9
Iodine (mcg / day) 150
Selenium (mcg / day) 70
Chromium (mcg / day) -
Manganese (mg / day) 3.0
Fluorine (mg / day) -
Molybdenum (mcg / day) 65
a Units expressed in milligrams (mg) and micrograms (mcg).
b Women who are still menstruating are advised of 16 mcg and postmenopausal women the advice of 11 mcg.