Women’s Daily Vitamin Routine: The Best Way to Get Your Nutrients According to a Dietitian

Everywhere you look—whether on Pinterest boards or Instagram stories—women’s daily vitamin routine tips are gaining popularity. And it’s for good reason!

Vitamins and minerals are essential for our bodies to function. They play key roles in supporting our cells, immune system, and hormonal balance (1). And women’s nutrient needs are different from men’s.

But with so much conflicting advice out there, it can be hard to know where to start building a daily vitamin routine.

Not sure if you really need to take vitamins? This guide, rooted in scientific research and my expertise as a dietitian, will help you figure it out. We’ll also look at the best whole-food sources and how to focus on a food-first approach to feel your best every day.

Do You Need to Take Vitamins and Supplements?

Deciding whether to add vitamins or supplements to your routine really comes down to your personal needs. 

Ideally, a balanced diet should provide your daily nutrition, but not everyone’s diet can cover all bases. This can be especially true when nutrient needs increase for various reasons throughout a person’s life.

Here’s where vitamin and mineral supplements might come in handy:

Diet, health, and lifestyle factors

• Vegetarians and vegans might miss out on certain vitamins and minerals that are easier to get from animal products, like B12, iron, zinc, calcium, and vitamin D (2).
• If you have a restricted diet or trouble absorbing nutrients—maybe because of allergies or health conditions—you could be lacking some key vitamins and minerals. A multivitamin or specific supplement might help fill those gaps.
• Lifestyle habits, like smoking or drinking too much alcohol, can affect how the body absorbs and uses vitamins. Making healthier choices is the most important thing, but supplements like vitamins C, E, and B vitamins might also be recommended (3, 4).
• Spending little time outside or covering most of your skin can put you at risk for vitamin D deficiency (5). This is especially true during the winter when there’s less sunlight. 
• Certain medications can mess with the body’s absorption or use of specific vitamins. For example, antacids can affect the absorption of iron, folate, and calcium (6). So it’s good to check with your doctor about what you might need.

Different life stages

Men and women also need different vitamins and minerals at various stages of life. But women’s needs tend to change more because of hormonal and physical shifts (7). 

• Women who menstruate might need more iron to make up for monthly blood loss.
• Pregnant women need extra nutrients to support both themselves and the baby. Prenatal vitamins are usually recommended during this stage.
• Breastfeeding also increases the need for essential vitamins. Postnatal vitamins are often recommended to help with milk production and nutrition.
• In midlife, menopause brings more changes. It causes nutrient needs to shift again, particularly for nutrients that support bone health, like calcium and vitamin D.
• As we age, our diet, appetite, and nutrient absorption can continue to change. So, people 50 and older may need more of  certain nutrients, like vitamin B12, to stay healthy (8).

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Essential Vitamins for Women and Their Food Sources 

There are a few vitamins and minerals that are particularly important for women.

Here’s what your body needs and where to get it:

Iron

Iron helps the body to produce healthy blood cells that carry oxygen and to make certain hormones and connective tissues (5). 

When you don’t get enough iron, it can lead to iron deficiency anemia. This can cause tiredness, brain fog, and serious complications if untreated (5).

Iron deficiency is especially common in premenopausal women (9). Why? Because if you have menstrual periods, iron is lost during your monthly cycles.

Pregnant women are also at higher risk because they need extra iron to support their growing baby and increased blood supply (5).

In these cases, your doctor or dietitian might recommend taking an iron supplement. But too much iron can be harmful, so don’t take supplements without professional advice.

Good food sources of iron: 

• Lean meats
• Poultry 
• Seafood
• Beans and lentils
• Leafy greens
• Tofu
• Canned tomatoes

Pro tip: Pair iron-rich foods with vitamin C (like tomatoes, strawberries, kiwis, or citrus fruits) to help your body absorb more  iron. Avoid taking calcium with iron—it can interfere with iron’s absorption.

Calcium

Many people know that calcium is essential for strong bones and teeth. But it does so much more!

For example, it’s also needed for proper muscle and nerve function. Like a delivery person, it helps send messages between the brain and muscles to keep your body running smoothly (5).

As women get older, especially after menopause, getting enough calcium becomes even more important. It helps slow down bone loss and lowers the risk of osteoporosis and fractures (5). But, getting too much calcium can lead to health issues, so it’s a good idea to check with your doctor or dietitian and follow their advice.

Good food sources of calcium: 

• Dairy products
• Dark leafy greens
• Canned salmon

Pro tip: Vitamin D helps your body absorb calcium, so you’ll want to make sure you’re getting enough of both!

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Vitamin D

Vitamin D works hand-in-hand with calcium to keep your bones strong  and reduce the risk of osteoporosis (5).

But, like calcium, it also has other important duties. Vitamin D helps reduce inflammation, support the immune system, regulate blood sugar levels, and maintain hormone health (5, 10). 

If you’re looking to maintain bone health or boost your immune defenses, vitamin D may be just what you need—especially if you don’t get much sun (5). 

Women who are pregnant, postmenopausal, have darker skin tones, are obese, or have gastrointestinal conditions or a history of gastric surgeries may also benefit from  vitamin D supplement (5, 11). 

But, taking too much vitamin D can be dangerous, so ask your doctor or dietitian to check your levels and follow their recommendation.

Good food sources of vitamin D: 

• Tuna 
• Salmon
• Mackerel
• Egg yolks

Pro tip: Sunlight is the best natural source of vitamin D, so aim for 5–30 minutes of outdoor sunlight exposure most days per week, without sunscreen (12). If you take a vitamin D supplement, aim to take it with a meal containing fat for better absorption, as it is a fat-soluble vitamin (13).

Vitamin B12

Vitamin B12 is an essential nutrient that helps your body produce red blood cells and healthy DNA. It also helps your nerves function. These roles mean this vitamin helps you feel energized and keeps your brain and body working well (5, 14). 

If you’re not getting enough vitamin B12, your body can’t make enough healthy red blood cells, which can lead to anemia and other health issues (15).

Vitamin B12 comes mainly from animal products. So, vegetarians and especially vegans may want to consider a supplement to prevent deficiencies (5).

Other groups who might benefit from a vitamin B12 supplement include pregnant and breastfeeding women, people over 50, and anyone with gastrointestinal conditions or a history of gastric surgeries (5).

Good food sources of vitamin B12: 

• Meat
• Eggs
• Low-fat or fat-free milk
• Nutritional yeast

Pro tip: Avoid taking vitamin C or eating foods rich in vitamin C for at least two hours before and after taking vitamin B12 to avoid reducing its effectiveness.

Folate (Vitamin B9)

Folate (vitamin B9) is another power player in the body! It helps make DNA, red blood cells, and proteins. It’s also important for healthy fetal development (5).

Folate is the natural form of vitamin B9 found in whole foods, while folic acid is the man-made (synthetic) version you’ll find in supplements and fortified foods.

While folate deficiency isn’t common in women in the United States, it’s still a concern in many other countries (16).

Getting enough folate is especially important for pregnant women and those planning to conceive. It helps reduce the risk of complications for babies (5).

So folate or folic acid is typically included in prenatal vitamins, which are often recommended a few months before you become pregnant and throughout pregnancy (17).

Good food sources of folate: 

• Dark leafy greens
• Citrus fruits
• Nuts, beans
• Lentils
• Lean beef
• Whole grains

Pro tip: Supplementing methylfolate (the natural, active form of folate) before and during pregnancy may be ideal. It is easier for the body to absorb and use than folic acid (the synthetic form) (18). 

How to Build a Food-First Daily Vitamin Routine 

Taking a food-first approach allows your body to absorb vitamins and minerals in their natural form. It also provides essential nutrients like dietary fiber, antioxidants, and healthy fats that are key to optimal health.

Here are a few simple steps to build your own food-first daily vitamin routine: 

1. Prioritize a balanced diet

Focus on whole and minimally processed foods at every meal. 

What does this look like?

Build a balanced diet with a mix of different food groups. Try to include a variety of colorful fruits and vegetables, whole grains, lean proteins like chicken and lentils, and healthy fats like avocados, nuts, and seeds.

Be mindful of processed foods, added sugars, and unhealthy fats.

If you’re on a weight loss journey, it’s especially important to focus on nutrient-packed options to get the most nutrition out of your meals.

Meal planner is here! Build a custom meal plan around your calorie and macro goals today.

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2. Plan ahead and prep your meals

Meal planning can save you time by avoiding the nightly drama of “What’s for dinner?” Plus, these tools can be key to staying on track with a nutrient-rich diet. Your future self will thank you!

It can also be helpful to keep healthy snacks on hand to avoid reaching for unhealthy convenience foods. Think: raw fruits and vegetables, unsweetened yogurt, homemade trail mix, or hard-boiled eggs.

Skip the drive-thru and grab something just as quick—peel a banana, slice up an avocado, or munch on some nuts and fresh berries.

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3. Identify Potential Deficiencies

Even if you’re consistently eating healthy, balanced meals, you might still need a little extra nutrition from supplements. It really depends on your diet, lifestyle, life stage, and any health conditions you might have.

A simple way to check for possible missing nutrients is by using tools like MyFitnessPal to track what you’re getting from your diet. It can help you spot gaps, like not getting enough iron or calcium.

If you notice something or think you might be low on certain nutrients, don’t supplement without guidance. This is especially true of nutrients like calcium, iron, and vitamin D, where too much can be harmful.

Instead, talk to your doctor or a registered dietitian about your concerns. They can help you figure out if you need a supplement or just need to focus on eating more of certain foods.

A Dietitian’s Daily Routine

My daily routine changes depending on my client work, workout class times, and whatever else pops up during the day. Since I work from home and make my own schedule, I can switch things up as needed. 

That said, here’s the ideal routine that I try to stick to on most workdays:

• 7:00 AM: Wake up
• 7:15 AM: Drink water and prepare for the day
• 7:45 AM: Make bed
• 8:00 AM: Walk dogs
• 8:30 AM: Have a coffee smoothie, head to the gym
• 9:00 AM: CrossFit
• 10:30 AM: Eat breakfast, listen to an audiobook, a podcast, or news
• 11:00 AM: Update daily planner, reply to emails, client work
• 1:30 PM: Have lunch, take supplements, go for a short walk 
• 2:00 PM: Continue client work, taking small breaks
• 6:00 PM: Cook and have family dinner, go for a short walk 
• 7:30 PM: Family time (board games, chatting, relaxation)
• 8:45 PM: Nighttime self-prep
• 9:15 PM: Evening stretches/bedtime yoga
• 9:30 PM: Read or relax in bed
• 10:00 PM: Go to sleep!

Frequently Asked Questions (FAQs) 

The Bottom Line 

If you’ve ever stared at a multivitamin aisle feeling totally overwhelmed, you’re not alone. Every woman’s body is different, and various life stages come with specific nutrient needs.

Some women might benefit from a daily vitamin or mineral supplement, especially during stages when they need more nutrients. But others might not need any supplements at all.

The best place to start? Try a food-first approach by eating balanced, nutrient-rich meals and snacks every day. If you think you might need extra nutrients, a multivitamin or specific supplement could help fill in the gaps.

But, before taking any new supplements, it’s always a good idea to check in with your doctor or registered dietitian. They’ll help you create a personalized plan that’s safe and fits your health goals.

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