Fruits are an excellent source of healthy vitamins in your diet.
If you eat a balanced diet, you may not need to take vitamins -- but the reality is that many of us actually don't eat as healthy as we should. As a young woman, you may be interested in taking certain vitamin supplements to ensure that your body has the nutrients it needs.
Multivitamin
A multivitamin and mineral supplement provides your body with a daily dose of key nutrients that may be missing in your diet, especially if you don't eat a perfect, balanced diet on a regular basis. Look for a trusted brand that doesn't exceed the recommended daily allowances of the included vitamins and minerals. If you decide to take a multivitamin, you may not need to worry about supplementing individual nutrients beyond that unless your doctor has advised you otherwise.
Folic Acid
The Centers for Disease Control and Prevention, or CDC, recommends that all women between 18 and 45 years of age should be taking some form of folic acid, or folate, supplement. The reason for this is that having adequate folate levels at the time of conception reduces a risk that a baby will suffer from certain birth defects, and because about two thirds of pregnancies aren't planned, it makes sense to simply take folate as a precaution if you are a young woman of childbearing age. Even if babies aren't in your near-term plans, it's smart to get in the habit now.
Note that folic acid may be included in your multivitamin if you are taking one; check the label to find out. The recommended daily intake for young women is 400 micrograms. You don't need to take more folate if your multivitamin already contains 400 micrograms.
Vitamin D
Sun exposure causes your skin to produce vitamin D, but if you're not spending at least 10 minutes per day in the sun or if you live in a cloudy climate, you too may be deficient and may wish to consider a supplement. Because vitamin D plays a role in bone health and maintenance of calcium levels, young women who have adequate vitamin D levels may have a reduced risk of developing osteoporosis later in life.
Calcium
Calcium is an important mineral in the body, comprising a large portion of the bones and teeth. Women who don't eat enough calcium-rich foods may have an increased risk of osteoporosis later in life, as with vitamin D deficiency, so if you're not eating dairy or other calcium-rich foods you may want to think about a supplement. Try to get at least 1,000 milligrams of calcium per day. Pregnant and breastfeeding women need about 1,300 milligrams.
Iron
If you eat a lot of red meat or if iron is already included in your multivitamin supplement, you probably don't need an extra iron supplement--but women have a higher risk than men of developing mild iron-deficiency anemia due to blood loss during the monthly menstrual cycle. Ask your doctor if you should consider taking extra iron, especially if you have heavy periods or if you think you have symptoms of anemia. Additionally, if you're a vegetarian, you have increased risk of anemia and probably should be taking a supplement.
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