A Herbalist's Guide to Essential Vitamins and Minerals for Women
From juggling careers and family life to navigating perimenopause, menopause and beyond, women's nutritional needs shift gracefully over time. The right daily vitamins and minerals can quietly support energy, immunity, mood and vitality, helping you feel more like yourself through every season of life.
The Building Blocks of Women's Daily Wellbeing
Even the most balanced diet can sometimes fall short of the precise nutrients women need, particularly in midlife. Busy lifestyles, dietary preferences, hormonal shifts and the typical British weather all play a part. A considered daily multivitamin formulated specifically for women can be a quietly reassuring foundation, complementing your meals rather than replacing them. The NHS vitamins and minerals pages offer helpful, plain English guidance if you would like to explore the basics further[1].
Folate and Folic Acid: A Quietly Vital Nutrient
Folate, also known as vitamin B9, or its synthetic form folic acid, is one of the most important nutrients in women's health. It plays a key role in red blood cell formation, normal homocysteine metabolism and healthy cell division. The Scientific Advisory Committee on Nutrition (SACN) continues to recommend folic acid supplementation for women of childbearing age in the UK to support healthy pregnancy outcomes[2]. While standard folic acid is widely used, the active form known as L 5 MTHF is increasingly favoured for everyday use, as the body can absorb it more readily.
B12 and the Wider B Vitamin Family
The B vitamins, particularly B12 alongside B6, support normal nervous system function and contribute to the reduction of tiredness and fatigue[3]. They are also important for healthy emotional wellbeing. NICE guidance highlights that women on plant based diets, those over 50, and anyone taking certain medications that affect absorption can be at greater risk of low B12, and may benefit from considering their intake more carefully[4].
Vitamin D: The British Sunshine Vitamin
The NHS recommends that adults across the UK consider a daily supplement containing 10 micrograms of vitamin D, particularly during the autumn and winter months when natural sunlight is in short supply[5]. This guidance follows recommendations from the Scientific Advisory Committee on Nutrition, published by Public Health England in 2016[6]. Vitamin D supports normal immune function, bone health and the absorption of calcium. A plant based vitamin D3 sourced from algae offers a gentle, vegan friendly option for those who prefer to avoid animal derived sources, while still delivering reliable everyday support.
Gentle Iron for Energy and Focus
Iron plays a quietly powerful role in women's wellbeing, supporting normal cognitive function, oxygen transport in the blood and the reduction of tiredness. UK guidelines from the British Society for Haematology recognise iron deficiency as a common concern in women, particularly during the reproductive years[7]. A gentle form such as ferrous bisglycinate is often well tolerated for daily use and kind on the digestion. If you suspect you may be low in iron, your GP can arrange a simple blood test to check ferritin levels.
Zinc, Iodine and Biotin: A Quietly Important Trio
These three nutrients often work quietly in the background of women's wellbeing. Zinc supports normal immune function and skin health, iodine is essential for normal cognitive and thyroid function, and biotin contributes to the maintenance of healthy hair and skin. Together they round out a thoughtful daily supplement, particularly for women navigating hormonal changes or simply seeking gentle, everyday nourishment.
A Considered Daily Multivitamin from Napiers
Our brand new Napiers Multivitamin for Women brings everything we have talked about together in one thoughtfully crafted daily capsule. Formulated by our team of medical herbalists, it combines a high B vitamin complex, vitamin D3 from algae, vitamin C, gentle iron as ferrous bisglycinate, zinc, iodine and biotin. Suitable for vegans and proudly made in the UK, it is a gentle, considered way to support everyday energy, immunity and vitality. Discover the new Napiers Multivitamin for Women at napiers.com.
A Few Gentle Reminders
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication, have a thyroid disorder or are under medical supervision, please consult your GP or pharmacist before starting any new supplement. Iodine is not suitable for individuals with hyperthyroidism or those advised to avoid iodine supplements, and supplements containing iron and zinc are best taken away from tea, coffee and calcium rich foods.
FAQs
Is it safe to take a multivitamin every day?
Most adults can safely take a daily multivitamin when used as directed on the label[1]. Always follow the recommended daily intake and avoid taking it alongside other supplements containing the same nutrients. If you are pregnant, breastfeeding, taking medication or under medical supervision, check with your GP or pharmacist first.
What is the difference between folate and folic acid?
Folate is the natural form found in foods such as leafy greens, pulses and citrus fruits. Folic acid is the synthetic form used in many supplements and fortified foods[2]. Some women find the active form, L 5 MTHF, more readily absorbed, particularly if they have difficulty converting folic acid into its usable form.
What vitamins should women over 40 take daily?
Women in their 40s and beyond often benefit from a multivitamin containing B vitamins (especially B12 and folate), vitamin D, vitamin C, iron, zinc, iodine and biotin[1]. These nutrients quietly support energy, immunity, hormone balance, bone health and the maintenance of healthy hair and skin.
When is the best time to take a multivitamin?
For most people, taking a multivitamin in the morning or at lunchtime, with water and a little food, works well. If your multivitamin contains iron, it is best taken away from tea, coffee and calcium rich foods, which can reduce absorption[7].
Can a multivitamin help with tiredness and low energy?
If tiredness is linked to a shortfall in nutrients such as B vitamins, iron or vitamin D, a well chosen multivitamin can quietly support normal energy yielding metabolism and the reduction of fatigue[3]. Persistent tiredness should always be discussed with your GP to rule out other causes.
References
- NHS (n.d.) Vitamins and minerals. Available at: NHS.
- Scientific Advisory Committee on Nutrition (2017) Update on folic acid. Available at: GOV.UK.
- European Food Safety Authority (EFSA) Panel on Dietetic Products, Nutrition and Allergies (2010) 'Scientific Opinion on the substantiation of health claims related to vitamin B12 and contribution to normal energy yielding metabolism and reduction of tiredness and fatigue', EFSA Journal, 8(10), 1756. Available at: EFSA.
- National Institute for Health and Care Excellence (2024) Vitamin B12 deficiency in over 16s: diagnosis and management. NICE guideline NG239. Available at: NICE.
- NHS (n.d.) Vitamins and minerals: Vitamin D. Available at: NHS.
- Public Health England (2016) PHE publishes new advice on vitamin D. Available at: GOV.UK.
- Pavord, S., Daru, J., Prasannan, N., Robinson, S., Stanworth, S. and Girling, J. on behalf of the British Society for Haematology (2020) 'UK guidelines on the management of iron deficiency in pregnancy', British Journal of Haematology, 188(6), pp. 819–830. Available at: Wiley Online Library.
