Recommended daily intake of essential vitamins for women 25-50 years

For women aged 25 to 50 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 700 Retinol Equivalents (RE) – Vitamin A is crucial for maintaining optimal vision, supporting a healthy immune system, and ensuring the proper functioning of organs. It promotes skin health and plays a vital role in reproduction and fetal development, making it significant for women in their childbearing years.
Vitamin B₁ (Thiamine): 0.9 to 1.1 mg – Thiamine is involved in the conversion of carbohydrates into energy, making it essential for metabolic processes. It also plays a key role in nerve signaling and cognitive function. For women balancing careers, families, and personal responsibilities, adequate thiamine can support energy levels and enhance mental clarity.
Vitamin B₂ (Riboflavin): 1.1 to 1.6 mg – Riboflavin supports energy production and is essential for the metabolism of fats, carbohydrates, and proteins. It helps maintain healthy skin and eyes, and plays a role in fighting oxidative stress due to its antioxidant properties. This is particularly relevant as women in this age group often experience increased stress from work and family commitments.
Vitamin B₃ (Niacin): 14 to 14.4 mg – Niacin aids in energy metabolism and is essential for proper digestive health. It also supports cardiovascular function by helping to regulate cholesterol levels. Additionally, niacin plays a role in skin health and may help improve mood and cognitive function, which can be beneficial given the various life transitions women may experience during these years.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is critical for synthesizing coenzyme A, which is necessary for fatty acid and carbohydrate metabolism. It plays a role in hormone production and stress reduction, making it important during times of increased responsibility or stress, such as career advancements or parenting.
Vitamin B₆ (Pyridoxine): 1.3 to 1.6 mg – Vitamin B₆ is involved in amino acid metabolism and the synthesis of neurotransmitters that regulate mood. It is essential for cognitive health and can help manage symptoms of premenstrual syndrome (PMS) due to its role in hormone regulation. Adequate intake may support emotional well-being and reduce fatigue during busy periods.
Vitamin B₇ (Biotin): Approximately 40 mcg – Biotin supports healthy metabolism and is often recognized for its benefits to hair, skin, and nails. For women concerned with beauty and self-care, adequate biotin intake can enhance confidence and physical appearance during this phase of life.
Vitamin B₉ (Folate): 330 to 400 mcg – Folate is essential for DNA synthesis and cell division, critical during pregnancy and for women planning to conceive. It helps prevent neural tube defects in developing fetuses and is important for overall reproductive health. Beyond pregnancy, folate supports cognitive function and emotional health, making it a vital nutrient for women in this age group.
Vitamin B₁₂(Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is necessary for red blood cell formation, neurological function, and DNA synthesis. It supports energy levels and cognitive health. As women age, the ability to absorb B₁₂ may decrease, so maintaining adequate intake is key to preventing fatigue and supporting overall vitality.
Vitamin C (Ascorbic Acid): 75 to 95 mg – Vitamin C is a powerful antioxidant that supports immune function and aids in the absorption of iron from plant-based foods. It also plays a crucial role in collagen synthesis, promoting skin health and overall resilience against environmental stressors. For women managing busy lifestyles, ensuring adequate vitamin C intake can help support their immune system and vitality.
Vitamin D: 10 to 15 mcg – Vitamin D is essential for calcium absorption, bone health, and reducing the risk of osteoporosis, particularly important for women as they age. It also contributes to immune health and mood regulation. Given that many individuals may have insufficient vitamin D levels, especially those with limited sun exposure, prioritizing dietary sources or supplements can be beneficial.
Vitamin E: 10 to 15 mg α-TE (alpha-tocopherol equivalents) – Vitamin E acts as an antioxidant, protecting cells from oxidative damage and supporting immune function. It promotes skin health and can help reduce the signs of aging. For women in this age group, adequate vitamin E consumption can contribute to overall health and wellness.
Vitamin K: 65 to 90 mcg – Vitamin K is crucial for blood clotting and bone metabolism, helping to maintain bone strength and prevent fractures. It works synergistically with vitamin D to enhance calcium utilization in the body. This is especially important for women as they transition into middle age and seek to maintain bone health.

These vitamin recommendations are designed to support the overall health and nutritional needs of women aged 25 to 50 years

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;