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Which Vitamins Should Young Women Take?

There are a lot of vitamins and dietary supplements for sale in health food shops, grocery stores and even online. Many young women believe that vitamins and other nutritional supplements are an important part of a healthy lifestyle. In truth, most women get the essential vitamins and minerals they need through diet, although there a few vitamins and nutrients that young women in particular should ensure they are consuming in adequate amounts.

  1. Calcium

    • In recent days, Americans are drinking less milk, which contains bone-building calcium, in favor of soda and fruit juice. Two or three servings of dairy a day will give you the calcium you need, yet many fail to reach this number. A calcium supplement is important for young women, as it can help preserve bone mass and prevent osteoporosis in the later years.

    Vitamin D

    • Vitamin D, a fat-soluble vitamin present in very few foods, helps the body absorb and utilize calcium; a deficiency can lead to rickets and weakened bones. While sun exposure helps bodies produce natural vitamin D, some studies show that a large percentage of the population lacks this essential vitamin. In addition to promoting good bone health, vitamin D helps strengthen teeth.

    Essential Fatty Acids

    • Young women often strive to limit the fats in their diets; however, the body needs certain needs healthy fats to survive. If you're not eating enough foods that contain essential fatty acids, there are oil supplements that contain a rich blend of omega-3, omega-6 and omega-9 that can easily be added to foods. Omega-3 is found in different types of fish such as tuna and salmon, but the Harvard School of Public Health recently reported that only approximately one-third of Americans eat fish once a week, while half report eating it occasionally or not at all. Other sources of essential fatty acids include avocados, peanuts and certain types of meats. Eating a variety of these foods can be sufficient; however, many people do not meet the recommended two to three daily servings.

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