Vitamins for Women Aged 19-25

The right vitamins for your gender, age and stage in life can be an important factor for living a long, healthy life. Women aged 19 to 25 can prevent conditions like osteoporosis, stroke, heart disease and many other diseases by taking vitamins in their early 20s. Women are also more susceptible to vitamin deficiencies than men because of menstruation and need higher doses of certain vitamins, including vitamins for a healthy pregnancy for those considering starting a family in the future.

Calcium

• Milk is an excellent source of calcium.

  Calcium reduces the risk of developing osteoporosis, a disease that causes loss of bone density resulting in an increased risk of bone fractures. Because women are more susceptible to developing osteoporosis than men, women aged 19 to 25 should take 500 mg to 600 mg of calcium twice each day. The body is unable to absorb more than 600 mg of calcium at a time, so you should space out your doses.

Folic Acid

• Lentils are rich in folic acid.

  Folic acid is especially important for young women aged 25 and under who are pregnant or plan on conceiving in the future. Folic acid decreases the risk of having a baby with birth defects and also lowers the homocysteine levels in the body. Elevated homocysteine levels may put you at risk for stroke and heart disease. Women 25 and under should take 400 mcg of folic acid per day.

Magnesium

• One half of a halibut fillet contains approximately 170 milligrams of magnesium.

  Calcium and magnesium work hand in hand. Magnesium works to prevent calcium buildup in the body that could result in calcifications, or kidney stones. Women aged 19 to 25 should take 200 mg of magnesium twice each day in conjunction with calcium.

Iron

• Dark green, leafy vegetables are an excellent source of iron.

  Young women need iron because they lose an average of 15 to 20 mg of iron during menstruation every month. Iron deficiency causes anemia, a condition that results in low red blood cell count. Women under 25 should take 15 mg of iron per day.

Pantothenic Acid

• Sunflower seeds are high in vitamin B5.

  Pantothenic acid, also known as vitamin B5, can aid in the reduction of stress and depression in women. Women who are deficient in vitamin B5 are more likely to be depressed, fatigued and have an increased risk for infections. The most important function of pantothenic acid is its ability to break down carbohydrates, fats and proteins in the body and convert them into energy. Women 25 and under should take 150 mg twice per day.