In the intricate labyrinth of being a woman, the second decade of life marks a pivotal chapter for young women. Like Britney Spears sang, “I am not a girl, not yet a woman” is a good remark to describe this time for women in their 20s. It's a time of exuberance, self-discovery, and a touch of recklessness. Yet, beneath the youthful facade lies a profound need for nourishment, self-care, and acknowledgment of what is coming – full-on adulthood in your 30s.
Published in Nutrition · 10 min read · Oct 11, 2023
Published in Nutrition
10 min read · Oct 11, 2023
In this article, CARE peers into the realm of female human physiology on a journey to explore the enigmatic world of the best vitamins for women in their 20s. If you keep on reading, together, we will uncover the precise nutrients that form the backbone of women’s strength, vitality, resilience, and well-being during this formative period. Join CARE as we unravel the biological mysteries and unveil the secrets that empower women to thrive in an ever-changing world.
Everyday vitamins for women in their 20s include vitamin D, iron, vitamin C, Vitamin B12, folic acid, and multivitamins. 
You might be confused since we listed iron, which is a mineral, right? Yes, iron is not a vitamin. Other vital nutrients and components like minerals are often included in “daily vitamin” supplements or referred to synonymously, simply because most people are aware that they need vitamins each day. Therefore, pharmacies and biochemists include all the other important nutrients and minerals in multivitamins or combination supplements. It would be quite annoying to say, “I need to take my vitamins, minerals, enzymes, etc.,” right?
We’ll explain to you in detail what each vitamin (or mineral) does for your body, specifically being a young woman.
In the hustle and bustle of modern life, maintaining strength, energy, and performance can sometimes feel overwhelming. Women typically have to hustle several tasks: work, childcare, social activities, everyday chores, and being emotionally available to friends, family, and/or their partner.
Amidst this daily list of demands, your silent alliance is the vitamins. These micronutrients play a pivotal role in fortifying the foundations of women’s well-being.
So, if you ask yourself, “What vitamins should I take daily for women in 20s?” you’ll now embark on a journey through the labyrinth of nutrition as we unravel the age-old question:
What are necessary everyday vitamins for young women? Or, to say it more Shakespearean, “Which vitamins to take in your 20s as a female?”
Let’s uncover the advantages that they grant you: a healthy metabolism, reproductive health, a robust immune system – and many more.
Vitamin D, the so-called sunshine vitamin, is a daily essential for women in their 20s because of its diverse roles that cater to the unique needs in this life stage. Firstly, it plays a part in maintaining healthy bones, which is especially important since our bones can grow in mass until we are 30 years old.
Having a good supply of vitamin D also supports your heart health and helps absorb calcium effectively, ensuring optimal bone density and strength, thus reducing the risk of osteoporosis and cardiovascular events later in life. 
Additionally, vitamin D supports the immune system, which is valuable during the social and environmental exposures commonly experienced in one's 20s. It aids in strengthening the body's defenses against infections. It may also have a positive impact on managing autoimmune conditions that often arise during this phase of life. 
Furthermore, emerging research suggests a link between vitamin D and mental well-being. Low levels of this vitamin have been connected to an increased risk of mood disorders. Given the challenges and stress often encountered during your 20s, maintaining adequate levels of vitamin D may contribute to better emotional resilience and overall mental health. 
Since 42% of Americans suffer from vitamin D deficiency , chances are high that you might be suffering from a low supply of vitamin D as well. Therefore, it is highly advisable to make sure you get enough vitamin D daily through sunshine or vitamin D supplements.
Do you ever feel drained of energy or need several runs to Starbucks to stay awake?
Vitamin B12 assumes a critical role as a daily vitamin for women in their 20s due to its pivotal contributions to both physical and mental well-being. Vitamin B12 is indispensable for your energy metabolism, aiding in the conversion of food into energy. In the dynamic and often demanding lifestyle of young adulthood, maintaining optimal energy production is paramount for meeting professional, social, and personal commitments. 
Furthermore, vitamin B12 is essential for neurological health. It plays a crucial part in the maintenance of nerve cells and the synthesis of neurotransmitters. This aspect is particularly significant for young women, as it can influence mood, cognitive function (nerve function), and overall mental clarity. 
Additionally, for those adhering to vegetarian or vegan diets or experiencing certain gastrointestinal issues, ensuring an adequate intake of vitamin B12 becomes even more crucial, as it is primarily found in animal-derived foods.
To sum it up, vitamin B12 is a cornerstone of health for women in their 20s, supporting both physical vitality and cognitive sharpness during this transformative phase of life. 
Iron is not a vitamin, that is true, but it is often used synonymously in the context of daily supplementation for women in their 20s due to its exceptional importance during this life stage for women.
Young women, particularly those menstruating, have an increased risk of iron deficiency anemia. Iron is a crucial component of hemoglobin (red blood cells), the molecule responsible for transporting oxygen in the blood. Jobs, university, relationships, and everything else happening in your daily life take away your energy. If you add the fact that you lose a lot of iron each month due to your period, this can not only add stress but lead to insufficient amounts of iron in your blood. 
Inadequate iron levels can lead to fatigue, weakness, and a reduced ability to focus—symptoms that can significantly impact the active and bustling lifestyles you lead in your 20s.
Moreover, iron is vital for reproductive health. Women of childbearing age need an ample supply of iron to support the increased blood volume during the monthly cycle and the development of a healthy fetus in case they become pregnant. 
For many young women who may not consume iron-rich foods in sufficient quantities, iron supplementation is a practical approach to ensure they meet their iron needs.
Folic acid is the synthetic form of folate. Folate is also known as folacin and vitamin B9 and occurs naturally in certain foods.
Folic acid/vitamin B9 plays a pivotal role in various of your bodily functions, making it especially important for women in their 20s. This vitamin is crucial for DNA synthesis and repair, supporting the growth and division of cells. This is of utmost significance during a woman's childbearing years, as it helps prevent birth defects like neural tube defects in developing fetuses, which often occur in the first weeks of pregnancy. 
Therefore, for women who may be planning or have the potential to become pregnant in their 20s, ensuring an adequate intake of folic acid is essential for the healthy development of their future offspring.
Beyond its prenatal benefits, folic acid also aids in blood cell formation and contributes to overall metabolic processes, making it a vital nutrient for maintaining vitality and well-being during this exciting phase of life. 
Women’s nutritional and body needs change with their age due to various factors, including hormonal changes, changes in metabolism, and the natural aging process. 
For example, older women who go through menopause require more vitamin D and calcium to maintain bone health, while younger women benefit from additional iron for their reproductive health. 
Multivitamins formulated for specific age groups can help address these evolving needs and address a broad spectrum of micronutrient needs in young women.
A daily multivitamin with multiple essential nutrients and nutrients can offer a convenient way to ensure that they are consistently part of your daily routine. This can be especially beneficial for women in their 20s who have busy schedules or who may not have the time or inclination to plan and prepare nutritionally balanced meals each day. 
Vitamin C, also known as ascorbic acid, is a crucial water-soluble vitamin with a wide range of essential functions in your body.
It serves as a potent antioxidant, helping to combat oxidative stress and protect cells from damage caused by free radicals. While vitamin C is important for people of all ages, it holds particular significance for young women since their period of life is marked by increased physical and emotional demands, career pursuits, and, potentially, family planning. 
Vitamin C plays a vital role in collagen production, which is essential for maintaining healthy skin, hair, and nails. Additionally, it boosts the immune system, aiding in the body's defense against infections and supporting overall well-being during busy and sometimes stressful years. 
Do you not eat anything with a face? Vitamin C aids in the absorption of non-heme iron, found in plant-based foods, which is crucial for women following vegetarian or vegan diets. 
Taking charge of your health is key. Women, in particular, are often demanded to multitask by juggling demanding careers, active lifestyles, and family responsibilities, even if they have a supportive partner by their side who supports and helps them.
But do you get enough vitamins from your food? Does food alone provide enough vitamins for female in 20s?
If you follow a healthy diet by regularly opting for a diverse range of foods, including fruits, vegetables, and fortified foods like whole grains, lean proteins, and dairy or dairy alternatives, those can cover most essential vitamins and nutrients.
But the reality is that most young women in their 20s barely have time to follow a balanced diet by preparing and planning fresh, diverse, and healthy dishes each day, which means their nutritional and vitamin intake could suffer at one point.
If you follow a vegan or vegetarian diet, special attention to folate and iron sources for reproductive and anemia prevention, the inclusion of calcium-rich foods or calcium supplements for bone health, and vitamin B12 considerations are essential.
But if you want to keep it simple and a little less stressful amidst your many other tasks, you can choose high-quality vitamin supplements for women in their 20s. 
Because, amidst the whirlwind of life, ensuring you are fortified with your daily vitamins can be your ultimate strategy for a happy, steady, and healthy life.
Vitamins, these micronutrient love potions for your body, bolster your energy, support your immune system, and keep you prepared for whatever life throws your way.
So, ladies, seize the day (and your health) and make taking your daily vitamins a non-negotiable priority of your journey to unwavering vitality and joy.
A CARE blood analysis can help you gain a profound insight into your blood levels and nutritional intake. Our healthcare specialists will dedicate an unmatched amount of time and consultation regarding your personal blood results and your wellness potential to assist you in living your best life. They will be happy to advise you on certain changes in your diet or on the suitability of supplements to improve your nutritional intake.
Is it better to take one multivitamin each day, or should you take several different, individual supplements?
When it comes to the choice between individual supplements or a multivitamin for daily vitamin intake, you should consider your unique dietary habits and individual needs. Naturally, individual circumstances vary widely for every woman, and some women may benefit from specific supplements more than others, and vice versa.
For instance, those following restrictive diets like veganism might profit more from vitamin B12 supplements, while individuals with limited sun exposure may thrive with a little vitamin D supplementation.
Additionally, women with certain medical conditions or those who are planning for pregnancy may require specialized vitamins such as folic acid or iron. Therefore, a multivitamin can offer convenience and a broad spectrum of vitamins and minerals, potentially filling nutritional gaps while individual supplements allow you to tailor your vitamins and minerals to your individual needs.
Please note that it's essential to choose a reputable product designed for women in your age group to profit from vitamin supplements in the best way possible.
Ultimately, your decision between multivitamins or individual supplements should be based on your individual dietary intake, your health goals, and any specific deficiencies or concerns, which can be identified with the guidance of a blood analysis by CARE.
Elena is an enthusiastic Health Coach and blog writer at CARE, with a passion for holistic medicine and health. Previously, Elena worked for almost five years as a coach leading retreats, workshops, and seminars. These included mind-body therapy: breath work, meditation, and massage; as well as energy force therapy: reiki, and qi gong; and third expressive therapy: movement, writing and support groups. Elena shares exciting articles on the blog, on the topic of where the alternative and traditional medicine intersect with Western Medicine. Elena is also the driving force behind the CARE community. In her spare time, she enjoys hiking, traveling to remote locations and dancing. You might also see her on the lake of Zurich as a coast guard. Join her on her journey to learn more about health and discover the world of preventive medicine! Visit all articles written by Elena!