Supplements For Women In Their 20s

A 2008 study by researchers from the Health Supplements Information Service revealed that many women in their 20s and 30s do not receive adequate nutrition, which contributes to a high rate of chronic fatigue and stress. If you don't meet your nutritional needs through diet alone, consult your doctor to see if a dietary supplement might be right for you.

Folic Acid

All women of child-bearing age should consume at least 400 micrograms of folic acid every day. According to the Centers for Disease Control and Prevention, up to 75 percent of non-pregnant women of childbearing age do not receive enough folic acid in their diets. This important vitamin plays a crucial role in the prevention of neurological tube defects, which usually occur early in the first trimester of pregnancy and can cause severe brain and spinal damage for the growing child. In addition to supplements, fortified cereals are good sources of folic acid.

Calcium

Although 90 percent of bone mass in women is reached by age 18, the bones continue to build mass until age 30. For this reason, adequate calcium intake is crucial for women in their 20s. Good sources of calcium include dairy products, leafy greens, fortified foods and nuts. Women in their 20s need 1,000 milligrams of calcium each day. Be sure that you also obtain enough vitamin D daily, which aids in calcium absorption and builds healthy bones. Women need 15 micrograms of vitamin D each day.

Iron

Women need more iron than men, due to the amount that is lost during the menstrual cycle. Severe lack of iron causes iron deficiency anemia, but even a mild deficiency can cause problems. The Cornell University Chronicle estimates that 16 percent of women in the United States have mild iron depletion. Although depletion might not cause severe symptoms, it does decrease physical performance and make you work harder than necessary to exercise or complete daily tasks. For optimal health benefit, get 18 milligrams of iron each day -- 27 milligrams if you are pregnant.

Vitamin B6

Folic acid is the most important B vitamin for young women, but other members of this vitamin family, such as B6, also contribute to overall health and wellness. Not only does vitamin B6 improve red blood cell health and increase immunity, but it has preventive functions. The American Cancer Society notes that vitamin B6 has been linked to decreased risk of colon cancer. Generally, women in their 20s need 1.3 milligrams of vitamin B6, although pregnant women need 1.9 milligrams and nursing moms require 2.0 milligrams.