Key Takeaways
- 5 essential vitamins for women over 50 are B vitamins, vitamin C, vitamin D3, vitamin E, and vitamin K.
- After menopause, women typically need more vitamin D, vitamin B6, and calcium—and less iron and chromium.
- Vitamin D3 paired with vitamin K2 supports bone strength by helping calcium reach the bones.
- Vitamin B12 becomes harder to absorb from food with age, making a B12 supplement more relevant after 50.
- A daily multivitamin formulated for women 50+, like Every Woman's One Daily 55+, delivers a full nutrient base in one serving and is formulated for absorption.
Five best vitamins for women over 50
Women over 50 have specific nutritional needs that shift with age—and a thoughtfully chosen daily multivitamin can support those needs alongside diet. Getting older in the 21st century offers many opportunities to lead a dynamic, active life. Of course, there are changes and challenges along the way, and New Chapter is here to help. To support your healthy journey, we compiled a list of our most frequently asked questions about vitamins for women 50+. Our goal is to help you feel great and live life to the fullest.
What are the best vitamins for women 50+?
Five essential vitamins for women over 50 are B vitamins, vitamin C, vitamin D3, vitamin E, and vitamin K—each playing a specific role in supporting nervous system, immune, bone, and antioxidant health. Your body needs trace amounts of many micronutrients to function every day. These include compounds better known as vitamins. Most micronutrients that we need come from food, but taking supplements can help fill nutrient gaps. If you’re wondering which vitamins are the most important for women over 50, here are five essentials.
- B Vitamins. This group of compounds includes vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), and folate. Together, they help support your nervous system health and enable cellular energy production.*
- Vitamin C. Also called ascorbic acid, this vitamin is good for healthy immune function, collagen integrity and healthy skin, and adrenal support.*
- Vitamin D3. Also called cholecalciferol, D3 helps the body absorb calcium properly, which in turn supports the bones.
- Vitamin E. This fat-soluble nutrient has antioxidant properties that support healthy aging.*
- Vitamin K. This covers two vitamins—K1 (phylloquinone) and K2 (menaquinone)—that are needed for healthy bones.
What is the RDA of vitamins and minerals for women over 50?
After age 50, women's RDA shifts upward for vitamin D, vitamin B6, and calcium, and downward for iron and chromium. RDA means Recommended Dietary Allowance. It refers to the average daily amount of a nutrient that would meet the needs of healthy individuals. RDA is part of a larger group of nutrient recommendations called DRI (Dietary Reference Intakes) that are determined by the Food and Nutrition Board of the National Academies of Sciences, Engineering and Medicine.
In general, recommendations are the same for adult women over the age of 19, but there are a few that vary by age. Check with your healthcare provider about what’s right for you!
| Vitamin / Mineral | RDA (Adult Women 50+) |
|---|---|
| Vitamin B2 (riboflavin) | 1.1 mg |
| Vitamin B3 (niacin) | 14 mg |
| Vitamin B6 (pyridoxine) | 1.5 mg (age 51+; up from 1.3 mg) |
| Vitamin B12 (cobalamin) | 2.4 mcg |
| Vitamin C (ascorbic acid) | 75 mg |
| Vitamin D (cholecalciferol) | 15 mcg (age 19–70); 20 mcg (age 71+) |
| Vitamin E | 15 mg |
| Vitamin K | 90 mcg |
| Calcium | 1200 mg (age 51+; up from 1000 mg) |
| Iron | 8 mg (age 51+; down from 18 mg) |
| Chromium | 20 mcg (age 51+; down from 25 mcg) |
What are good vitamins for bone strength?
The two most important vitamins for bone strength are vitamin D3 (which helps the body absorb calcium) and vitamin K2 (which directs calcium to the bones). When you think of bone health, you might think of the mineral calcium. Makes total sense, since your body stores calcium in the bones to use whenever needed. However, when you first consume calcium, it needs help to get to your bones. There are two essential vitamins that do this job.
- Vitamin D3 supports proper calcium digestion by the body.
- Vitamin K2 guides calcium to bones, where you want it.
No surprise then that New Chapter’s plant calcium supplements are always formulated with vitamins D3 & K2, so you can be sure you’re getting everything you need for bone strength. In fact, Bone Strength Take Care™ helps reduce the risk of osteoporosis (bone density loss).† Visit our plant-based calcium blog to learn more about this ingredient.
Why is D3 an important vitamin for women over 50?
Vitamin D3 becomes especially important for women over 50 because the body's ability to make its own D3 from sun exposure declines with age—and D3 supports calcium absorption, cardiovascular health, healthy muscle function, and immune function.* Your skin creates vitamin D3 when exposed to the sun, which is why vitamin D3 is sometimes called the “sunshine vitamin.” (However, sunscreen, clothing, and being indoors cuts down on sun exposure.) So, it’s generally recommended that women get at least 15 mcg (600 IU) of vitamin D3 a day, and if you’re over 70 that bumps up to 20 mcg daily (800 IU).
You can get a clinically studied level of vitamin D3 (2000 IU) in our easy-to-swallow fermented D3 tablets, or get bioactive D3 (1000 IU) in our 100% delicious Strength Support Vitamin D3+ gummies, made with 52% less sugar than the leading D gummy vitamins.‡
For more on how vitamin D supports bone health specifically, see How Organic Vitamin D Impacts Bone Strength.
Are calcium supplements a good idea for women over 50?
Yes! For one thing, menopause has been shown to increase osteoporosis risk. The average age of menopause onset is 51, so it’s a perfect time to make sure your routine includes a high-quality calcium supplement. New Chapter’s organic plant calcium supports postmenopausal bone health and is harvested from red marine algae from the coast of Iceland. And no giant chalky pills either! New Chapter’s Bone Strength Take Care™ supplement comes in easy-to-swallow Slim Tablets or even smaller Tiny Tabs™.
How do B vitamins benefit women over 50?
B vitamins are especially important for women over 50 because B12 in particular becomes harder for the body to absorb from food with age. This is why foods high in B12 or a dedicated B12 supplement become more useful after 50. B vitamins are water soluble, meaning they are not stored in the body. (The exception is B12, which is stored in the liver.) The body takes the Bs it needs from the food you consume each day, and you can also add vitamin supplementation. This might be especially important for maintaining healthy levels of Vitamin B12. Why? It turns out that the B12 in food is more difficult for the body to absorb properly. Finding a great B12 supplement can help fill nutrient gaps. Try our 100% delicious B12 gummy vitamins or easy-to-swallow tablets.
B Vitamins have these important benefits:
- Cellular energy support*
- Healthy brain function*
- Nervous system support*
- NAD+ production support (from niacin)*
How important is iron for women over 50?
Iron is one of those nutrients that women may need LESS of over the years. It’s important for menstruating women to get plenty of iron (recommended 18 mg per day). However, after menopause, women need less dietary iron (8 mg per day). That means if you’re past menopause, you may be able to get the iron you need from food (including beef, shellfish, sardines, and fortified breakfast cereals). New Chapter® multivitamins for women 50+ are formulated without iron because it’s likely that women are fulfilling their needs through daily diet. Check with your healthcare provider about the right levels of Iron for you!
What vitamins help support cellular energy production for women over 50?
To support your cellular energy levels, try getting a regular source of all eight B vitamins for cellular energy support.* The body uses B vitamins like keys to unlock fuel from the food you eat. Getting enough B Vitamins is essential for your cells to metabolize energy and power you through your day. All New Chapter multivitamin formulas are rich in B vitamins. You could also try a dedicated supplement such as Fermented Coenzyme B Complex that delivers over 100% Daily Value of all the Bs, plus includes complementary herbs like elderberry, turmeric, and ginger.
What are good vitamins for women over 50 who work out?
For women over 50 who work out, the most relevant vitamins and minerals are vitamin D3, zinc, chromium, and selenium—all of which help support healthy muscle function.* If you get regular physical activity, good job! Regular exercise is one of the most highly recommended healthy habits and has so many benefits for body and mind. You can rely on a daily multivitamin to keep your active body fueled up with the micronutrients it needs.
What vitamins should women over 50 take for wintertime?
In winter, the two most relevant vitamins for women over 50 are vitamin C (for immune support) and vitamin D3 (to compensate for less sun exposure).* With everybody indoors and school in full swing, winter months are a great time to take care of the body’s natural defense system.
- Vitamin C is a powerful antioxidant. It’s essential for the immune system to do its job. Look for Vitamin C that’s crafted for absorption, like our Immune Defense Vitamin C + Elderberry.
- Vitamin D3 has immune benefits as well, and it’s great to take during the winter months when sunshine is scarce.
What about vitamins for other times of year?
Speaking of vitamins for women 50+ in different seasons, you may wish to change up your supplement routine to meet specific needs at specific times.
- Spring vitamins. Refresh your energy with vitamin B12 and “spring ahead” right down to the cellular level.
- Summer vitamins. This super-active time of year could be a perfect time for antioxidant support from a complete multivitamin that provides vitamin C, vitamin E & selenium.*
- Fall vitamins. Get ready for back-to-school season with our nutrient-rich Women’s Advanced 40+ multivitamin. Our most comprehensive multivitamin has higher levels of essential nutrients§ and comes in 3 tablets daily for sustained nutrition.
Are there vitamins for women 50+ for all seasons?
Looking for a workhorse supplement that’s packed with nutrients and formulated for your body to really absorb day after day? That’s where New Chapter multivitamins come in. Some of our staff have been taking them for YEARS.
- Our One Daily 55+ women’s multivitamin tablet is an awesome ally all year long, with benefits for brain, eye, bone & breast health support, stress, mood, vision & digestive support, and healthy hair, skin & nails.*
- Prefer 100% delicious gummies instead of tablets? We’ve got you covered with 16 essential nutrients packed in our Women’s 50+ Multivitamin gummies, made with organic blue agave fiber instead of unnecessary extra sugar.** The gummies are crafted for the needs of women 50+ with higher levels of vitamins A, E, B12, thiamin, niacin, zinc, selenium & chromium than our regular women’s gummy vitamins.
- Want your nutrition in ready-to-absorb liquid form? Our deliciously complete Liquid Multivitamin comes in two flavors and is packed with 22 essential vitamins and minerals plus organic superfoods. Crafted for the whole family, from 2 to 102.
Frequently asked questions about vitamins for women over 50
What's the difference between a 40+ multivitamin and a 55+ multivitamin for women?
The two formulas are tuned for different life stages. Women's Advanced 40+ is New Chapter's most comprehensive multivitamin. It delivers higher amounts of thiamin, riboflavin, vitamins B6 & B12, biotin, selenium, manganese, and chromium than the regular Every Woman's One Daily. Every Woman's One Daily 55+ is built around the post-menopause RDA shifts for women in this life stage.
When is the best time of day for women over 50 to take a multivitamin?
There's no single "best" time, so choose the time of day that fits your routine and that you'll actually stick with. Many women find morning with breakfast works well because taking a multivitamin with food supports absorption of the fat-soluble vitamins (A, D, E, and K).
Are fermented multivitamins easier to take for women over 50?
Fermentation is part of how New Chapter's women's multivitamins are formulated for absorption. We ferment key nutrients with probiotics and whole foods, a process that helps your body recognize ingredients as food. For a deeper explanation of the fermentation approach, see the Fermented Vitamins blog.
Can multivitamins help with hair, skin, and nails for women over 50?
A multivitamin formulated for women 50+ delivers nutrients that support healthy hair, skin, and nails, including biotin (a B vitamin that supports the body's natural keratin production), vitamin C (which supports collagen integrity and healthy skin), and vitamin E (an antioxidant that supports healthy aging).* Every Woman's One Daily 55+ includes support for healthy hair, skin & nails alongside its broader nutrient coverage.
Are there specific multivitamins recommended for women over 50 vs. general adult formulas?
Yes. Multivitamins formulated for women over 50 differ from general adult formulas primarily in the levels of certain nutrients. Women 50+ formulas typically include no iron (because the RDA drops from 18 mg to 8 mg after menopause), higher vitamin D3 (to support bone health as sun-synthesis declines), and higher B6 (RDA increases at 51+). New Chapter offers Every Woman's One Daily 55+ tablets, Women's 50+ Multivitamin Gummies, and the whole-family Liquid Multivitamin for women in this life stage.
Feel the Difference with New Chapter.
You’re brimming with experience and ready to keep living your best life. Our formulas are inspired by nature and rooted in science to provide you with the best possible wellness support. We source trusted, excellent quality ingredients from around the world and use techniques like fermentation and supercritical CO2 extraction to unlock their full potential. We design blends that are truly effective and test and innovate until we get it right. The result? Supplements packed with the good stuff that helps you feel New in your body.
Ready to explore your options? Browse the Women’s Wellness 50+ supplement collection. For a parallel look at nutritional needs after 50 for men, see Best Vitamins for Men Over 50.
† Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.
‡New Chapter's Strength Support Vitamin D3+ Gummy product (1 gummy per serving) contains 52% less sugar per serving than leading vitamin D gummy, based on average sugar content and Nielsen Total US XAOC $ sales latest 52 w/e 05/24/25
§ Compared to Every Woman™'s One Daily multivitamin, Women’s Advanced 40+ has higher levels of Thiamin, Riboflavin, Vitamins B6 & B12, Biotin, Selenium, Manganese & Chromium
** Not a significant source of dietary fiber
