Vitamins and minerals are essential to any diet. Without them, pretty much every human activity would seem impossible. And chances are you are not getting all the essential vitamins that your body needs. Figuring out the nutrient intake details- what and how much – is tricky business. Here’s a complete guide to vitamin supplements young women should consume and how you can make up for any deficiencies by focusing on diet alone.

1. Vitamin D

Vitamin D, which helps the body absorb calcium, is necessary for bone health. It’s mostly accessible through sun exposure, as well as some foods like milk, orange juice, and salmon. Too little vitamin D can contribute to osteoporosis.

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2. Calcium

Women start losing bone density in their twenties and calcium is your best defense. The mineral also helps build strong teeth and nourishes your nervous system. Calcium is mostly found in dairy products like milk, yogurt, and cheese.

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3. Iron

Iron is critical for the proper functioning of red blood cells and, therefore, the prevention of anaemia. You can get iron from dietary sources, which also include lean meats, seafood, nuts, and green, leafy vegetables. Iron is particularly essential for women who are pregnant or have heavy periods.

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4. Vitamin E

Vitamin E is an important antioxidant that protects cells from free radicals, strengthens immunity, and can help slow muscular degeneration. It is found in foods like safflower, peanuts, eggs, fortified cereals, fruits, leafy vegetables and sunflower seeds. A word of caution- too much vitamin E through supplements can increase the risk of bleeding in the brain.

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5. Vitamin B

The eight B vitamins help maintain metabolism, muscle tone, and a sharp mind.  Vitamin B9 (folic acid) is most important for young women as it keeps red blood cells healthy and guards against cancer and birth defects. It is present in fortified breakfast cereals, whole-grain bread, asparagus, and beans.

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Related: Supplements For Women’s Health: What You Need After 30, According To An Expert