When it comes to nutrition, it's easy to focus on calories, protein, or the latest wellness trend. But some of the most important nutrients are the ones we don't always think about.

Iron, vitamin D, and calcium each play essential roles in your health. Iron helps transport oxygen throughout your body, vitamin D supports calcium absorption and bone health, and calcium helps maintain strong bones and supports muscle and nerve function.

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Iron: More Than Just an Energy Nutrient

Iron is a mineral your body uses to produce hemoglobin, a protein in red blood cells that carries oxygen to tissues. Women who menstruate may have higher iron needs because of blood loss during their periods.

Heme iron sources (animal foods): beef, poultry, seafood.

Non-heme iron sources (plant foods): lentils, beans, chickpeas, tofu, tempeh, pumpkin seeds, iron-fortified cereals, spinach.

Vitamin C can improve the absorption of non-heme iron. Try pairing beans with tomatoes, lentils with bell peppers, or iron-fortified cereal with strawberries.

The recommended dietary allowance for women ages 19–50 is 18 mg per day. After age 50, the recommendation generally decreases to 8 mg per day.

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Vitamin D: Supporting Bones and More

Vitamin D helps your body absorb calcium and plays a role in bone health and normal muscle function. Your body can produce vitamin D through sunlight exposure, but the amount produced varies with season, location, skin pigmentation, age, and other factors.

Useful food sources include fatty fish such as salmon and trout, fortified milk and plant beverages, fortified breakfast cereals, and egg yolks in smaller amounts.

For adults ages 19–70, the recommended dietary allowance is 600 IU (15 mcg) daily.

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Calcium: Essential for Bone Health

Calcium is the most abundant mineral in your body. Most of it is stored in your bones and teeth.

Good sources include milk, yogurt, cheese, calcium-fortified soy milk or other plant beverages, calcium-set tofu, canned sardines or salmon with edible bones, and kale and bok choy.

Age Group	Recommended Calcium Intake
Women ages 19–50	1,000 mg/day
Women ages 51–70	1,200 mg/day
Women over age 70	1,200 mg/day

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The Bottom Line

Iron, vitamin D, and calcium are important nutrients for women's health, but your needs change throughout life. Focus on including iron-rich foods, sources of vitamin D, and calcium-rich foods regularly.

Want help identifying potential nutrient gaps? Made for More Nutrition offers individualized nutrition guidance to help you make informed, practical choices for your health.