Women in their 20s lead active lives and need adequate nutrition to support their minds and bodies. Nutritional gaps can occur if a young woman is not eating a balanced diet. While supplements are not designed to take the place of whole foods, a multivitamin can help fill in gaps that cannot be met through diet alone. Women in their 20s are of childbearing age and have nutritional needs as a result. Individual needs vary greatly so consulting a doctor regarding vitamin and mineral supplementation is recommended.
Iron
The Food and Drug Administration recommends that women of childbearing age eat foods high in iron. Iron helps give the body energy by carrying oxygen in red blood cells and delivering it to cells throughout the body. Women in their 20s are at risk for low iron levels due to blood loss from menstruation and could experience fatigue and weakness as a result. According to the American Dietetic Association women in their 20s should consume 18 mg of iron daily. Food sources of iron include meat, chicken, fish, green vegetables, beans and whole grains. Animal sources of iron tend to be best absorbed by the body.
Folate/Folic Acid
The FDA recommends that women of childbearing age consume adequate folate from food sources or folic acid from supplements. The Dietary Reference Intake for folic acid is 400 mcg for women in their 20s. This number jumps to 600 mcg during pregnancy. According to the ADA, folate or folic acid reduces the risk of serious birth defects known as neural tube defects. Since this link was discovered, grains including bread, cereal, pasta and flour have been fortified with folic acid to ensure the general population is consuming adequate levels of the vitamin. Natural food sources of folate include fruit and vegetables such as spinach, avocado and orange juice.
Calcium
Calcium is an essential mineral for healthy bones and is especially important for women, who are prone to osteoporosis, or bone weakening, later in life. A woman's ability to develop bone mass peaks at age 30. Women who consume adequate calcium up until this point have a decreased risk for osteoporosis as they age. According to the ADA, women younger than 50 need 1,000 mg of calcium daily for healthy bones. Food sources of calcium include milk, yogurt, cheese, fortified cereals and juices. Individual supplements and multivitamins typically have 500 mg of calcium per vitamin, which is the maximum about the body can absorb at once.
Vitamin D
Vitamin D helps the body absorb calcium which makes it another essential nutrient for strong bones. Vitamin D is found naturally in only a few foods, which include fatty fish like salmon and egg yolks. Yet there are other sources of vitamin D, including supplements and sunlight. Ten to 15 minutes of sunlight naturally converts cholesterol in the body to vitamin D. According to the ADA, women in their 20s need 400 to 800 IU of vitamin D daily.
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