Vitamins and Minerals 

For non-pregnant women of childbearing age without special health problems the following simple guideline is true : Compose your diet of meats, poultry, fish, dairy, fruits, vegetables, whole grains and you will not need extra vitamins or minerals. If you feel your nutrition is still lacking, take an adult multivitamin.

Vitamins are best taken as a multivitamin and not singly like many people do. Because of menstruation and potential pregnancy, women should make sure to include iron and at least 800 mcg of folic acid or folate. Iron helps prevent anemia from blood loss. Folic acid prevents neural tube defects in a developing baby. You may choose tablets or gummy vitamins as you like. Then adjust your diet so it is good !

Older women approaching menopause or with special health problems may benefit from other supplements: 

Calcium Citrate and vitamin D supplementation should be considered by the forties and beyond. These are used to help prevent thinning of the bone, or osteoporosis. 

Omega three fatty acids such as those from fish oil have cardioprotective and anti-inflammatory properties that are evidence based and should be considered for all people who have issues with elevated cardiovascular risk, obesity, smoking, or auto-immune disorders. 

Remember vitamins and minerals run with deeply pigmented foods. If all you do is have colorful meals, you will get plenty of nutrients. Click on the picture below for a downloadable jpg to print and share.