As far as vitamins go and speaking in general terms, the National Academy of Sciences has created a chart of DRIs or (Dietary Reference Intakes) for many vitamins by age group.
You can access that reference chart here.
If you examine the chart, you will find that the DRIs on vitamins for the 31 to 50 year old female age group is no different from that of 19 to 31 year olds.
Even when you get between 50 and 70 there is only a slight increase in the DRI for Vitamin D. The other Vitamin DRIs remain the same.
If you would like a basic scoop on what each vitamin does and what food sources you can get them from, then try this web page.
There are a couple of things you should be aware of right of the bat when seeking the answer to a question like this one .
Even scientists who have PhDs in nutrition don’t always agree on what the body needs nor how much of it is needed.
The next thing to consider is that every human body is different. What is optimal for one person may not be optimal for everyone.
Your doctor is familiar with your unique history and can run tests that might help him determine what is most needed for your particular body and situation.
However, you should also be aware that most medical schools don’t require that medical doctors learn a great deal about nutrition.
In addition, most medical doctors think in terms of treating diseases. They focus a bit less on preventing disease and probably don’t think much at all about optimizing health, which it sounds like you are really interested in.
Over time a person may develop what some call subclinical deficiencies. Many mainstream doctors won’t even consider such a scenario. Some of your natural healers do think this is a factor in optimizing health. Some may even go so far as to believe that subclinical deficiencies are responsible for certain diseases.
In the theory of sub clinical deficiencies, lack of certain vitamins may not manifest in a full blown deficiency disease like scurvy or beriberi but could cause other minor hardships to the body and health.
Having said that, I would first visit my mainstream medical physician to help me determine if there is anything major I should be focusing on or that my body lacks. Then he could best recommend which vitamins or supplements you should be taking.
Especially for a female, it is likely that your doctor will suggest that you supplement with calcium. Weight bearing exercise can also help to strengthen your bones.
Speaking of calcium, it would also be useful to avoid drinks that contain phosphoric acid as your body must spend it’s precious calcium to balance your its PH levels.
In short, some soft drinks leach the calcium right out of your bones.
As for vitamins specifically, again it is a good idea to talk to your family doctor primarily.
Some people may go to an extreme and take too many vitamins. That is not necessarily helpful and could even be harmful. For example, too much vitamin A can be harmful and could even lead to death.
Overall, and for the reasons previously stated it is best to check with your medical doctor for any potential deficiencies you might have and for specific recommendations as to how much of any particular vitamin or supplement you should be taking.
With unique insight on your situation and condition he is better able to make a determination than someone who knows nothing of your history and current state. He can also steer you away from taking too much of any vitamin or supplement. Product labels may be helpful in preventing you from taking too much of any one vitamin or supplement.