While your body needs all vitamins to function properly, certain vitamins take precedence over others when you're a young adult. Any vitamin deficiency should be corrected, but some can lead to life-threatening conditions. Always consult your doctor before beginning any vitamin regimen.
Vitamin D
Your body absorbs vitamin D through the sun's rays and from food sources such as milk, ice cream, cheese and other dairy products. Vitamin D is also found in foods such as fish oil and egg yolks. Your body needs vitamin D to build and maintain strong, healthy bones. Without it, you could develop osteoporosis, osteoarthritis and experience more bone fractures. The American Academy of Dermatology warns that overexposure to sunlight or tanning beds can cause premature aging and possibly lead to skin cancer, so consider getting your source of vitamin D from foods or supplements. The daily recommended allowance is 400 international units.
Iron
Your body needs iron to produce hemoglobin; it also helps carry oxygen to your muscles. Iron aids in bodily processes such as digestion and with other reactions that occur in your body. Foods rich in iron include spinach, beef, fortified cereals and beans. It's important for all young adults to receive the daily recommended allowance of iron, but women are at a greater risk of developing iron deficiency, also known as anemia, due to menstruation. Because of this risk of anemia, the Centers for Disease Control advise young women to get 18 milligrams of iron per day, while young men only need 8 mg per day.
Vitamin C
Your body needs vitamin C to heal itself faster when you get a cut or wound, and it helps boost and protect your immune system from germs such as rhinovirus --- the common cold. It helps your skin produce collagen and it's necessary for healthy teeth and gums. Foods rich in vitamin C include certain berries, watermelon, broccoli, tomatoes, spinach and oranges. The daily recommended allowance for young adults is 65 mg for females and 75 mg for males. If you can't get your daily dose of vitamin C into your diet, consider taking a vitamin C supplement.
B Vitamins
There are eight different B vitamins, including folic acid, your body needs. They're also known as B-complex vitamins because they work together to aid in cellular function and growth as well as make energy out of the food that you eat. Foods rich in B vitamins include beans, leafy green vegetables and fortified cereals. The daily recommended allowance is 2.4 micrograms for both genders.
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