Vitamins and Supplements for Women Over 40: What Changes, by the Numbers

Short answer: there's no single "best vitamin for women over 40." Most nutrient needs stay the same through your 40s; the big changes come around menopause and after 50 — calcium goes up to 1,200 mg a day, iron drops from 18 mg to 8 mg, and vitamin B12 can become harder to absorb from food with age. Vitamin D rises from 600 IU to 800 IU after 70. Below are the NIH numbers, who's most likely to fall short, and how to decide whether a supplement makes sense for you.

General information, not medical advice. A doctor can check your diet, medications and blood work — that tells you far more than any "women's 40+" label.

Which nutrient needs change for women after 40 and 50?

Recommended Dietary Allowances for women, from the NIH Office of Dietary Supplements fact sheets (pregnancy and breastfeeding differ):

Nutrient	Women 40–50	Women 51–70	Women 71+
Calcium	1,000 mg	1,200 mg	1,200 mg
Vitamin D	600 IU (15 mcg)	600 IU (15 mcg)	800 IU (20 mcg)
Iron	18 mg	8 mg	8 mg
Vitamin B12	2.4 mcg	2.4 mcg	2.4 mcg
Magnesium	320 mg	320 mg	320 mg
Zinc	8 mg	8 mg	8 mg

Sources: NIH ODS fact sheets for calcium, vitamin D, iron, vitamin B12, magnesium and zinc.

Calcium: why does the recommendation go up after 50?

Falling estrogen around menopause reduces calcium absorption and speeds up bone loss — on average women lose about 1% of their bone mineral density per year after menopause. That's why the calcium RDA rises from 1,000 mg to 1,200 mg for women over 50 (NIH ODS). Food comes first (dairy, fortified plant milks, tofu made with calcium, leafy greens). If you do take a supplement, absorption is highest with doses of 500 mg or less, so split larger amounts through the day.

Vitamin D: how much do women over 40 need?

600 IU (15 mcg) a day up to age 70 and 800 IU (20 mcg) after, with an upper limit of 4,000 IU (100 mcg). Vitamin D helps you absorb calcium, so the two go together for bone health. Many vitamin D supplements contain 1000–5000 IU — see vitamin D3 1000 vs 2000 vs 5000 IU for what those numbers mean and why 5000 IU is above the upper limit.

Iron: do women over 40 still need an iron supplement?

Usually less than before. The iron RDA is 18 mg for women 19–50 but drops to 8 mg after 50, when menstrual periods have typically stopped (NIH ODS). Women who still have heavy menstrual bleeding are at higher risk of iron deficiency. Because needs vary so much, iron is a supplement to take based on a blood test, not by default — many "women's" multivitamins contain 18 mg, which is more than most postmenopausal women need.

Vitamin B12: why can absorption drop with age?

The RDA doesn't change (2.4 mcg), but absorbing B12 from food can get harder. Atrophic gastritis — which reduces the stomach acid and intrinsic factor needed to absorb B12 — affects about 2% of the general population but 8% to 9% of adults 65 and older, and depending on the definition, 3% to 43% of community-dwelling older adults have low B12 (NIH ODS). Long-term use of metformin or acid-reducing proton pump inhibitors can also lower B12. People who have trouble absorbing B12 from food usually absorb the free B12 in supplements and fortified foods normally. Vegans need a reliable B12 source at any age.

What about magnesium and zinc?

Magnesium needs are 320 mg a day for women 31 and older; zinc is 8 mg. Most people get enough zinc from food, but people on vegetarian or vegan diets may absorb less, and older adults are more likely to have marginal intakes (NIH ODS). Stay under the zinc upper limit of 40 mg a day — too much over time can cause copper deficiency.

So what is the best vitamin for women over 40?

The one that fills your gap. A sensible approach:

1. Start with food: calcium-rich foods, fruits and vegetables, whole grains, protein foods.
2. Ask for blood work when it makes sense — vitamin D, B12 and iron levels are common checks.
3. Choose targeted over "mega": a basic multivitamin or single nutrients you actually need, not high doses of everything.
4. Check the label against the upper limits (vitamin D 4,000 IU, zinc 40 mg) and against what's already in your other supplements.
5. Look for independent testing (NSF, USP), and tell your doctor or pharmacist what you take — supplements can interact with medications.

Where does Juice Plus+ fit?

Juice Plus+ isn't a women's multivitamin or a calcium, iron or vitamin D supplement — it's a way to add more fruits, vegetables and berries to your routine. According to the official product descriptions:

• Fruit, Vegetable & Berry Blend Capsules — 30 fruits, vegetables and berries plus plant-based vitamins, six capsules a day.*
• Omega Blend Capsules — two capsules deliver 925 mg of vegan omega fatty acids, with omega-3 from algae plus omegas 5, 6, 7 and 9 from berries and seeds, "supporting brain, heart and vision."*
• Nutrition+ Powder — a drink mix with 30 fruits, berries and vegetables plus plant-based vitamins.*

Compare the full range in our Juice Plus+ product guide. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Frequently asked questions

What vitamins should a woman over 40 take?

There's no one list. Needs are the same as younger adults through your 40s; after 50, calcium rises to 1,200 mg and iron falls to 8 mg a day. A doctor can tell you whether you need vitamin D, B12, iron or calcium from a supplement.

How much calcium does a woman over 50 need?

1,200 mg a day from food and supplements combined, according to the NIH. Supplements are absorbed best in doses of 500 mg or less.

Do women over 50 need iron?

Less than before: the RDA drops from 18 mg to 8 mg a day after 50. Take extra iron only if a blood test shows you need it.

Why is vitamin B12 important after 50?

Absorbing B12 from food can get harder with age (for example with atrophic gastritis) and with medicines such as metformin or proton pump inhibitors. Fortified foods and supplements are usually absorbed normally.

Is Juice Plus+ a multivitamin for women?

No. Juice Plus+ products are made from fruit, vegetable and berry powders with plant-based vitamins; they complement a healthy diet but aren't designed to supply calcium, iron or vitamin D.

Sources

• NIH Office of Dietary Supplements fact sheets for health professionals: Calcium (updated June 22, 2026), Vitamin D (June 27, 2025), Iron (September 4, 2025), Vitamin B12 (July 2, 2025), Magnesium, Zinc (January 6, 2026).