Which nutrients do women need most? ADA spokesperson amy Jamieson-Petonic, RD, tells us.

Vitamin D
What it does helps the body absorb calcium and regulate calcium and phosphorus in the blood. Why you need it it can be difficult to get enough vitamin D through food and sun exposure, and many women are deficient. Daily dosage 400 IU to 2,000 IU.

Calcium
What it does Keeps bones and teeth strong; regulates muscle function and heartbeat; helps blood clot. Why you need it many women don’t eat four servings of dairy a day. Daily dosage 1,000 mg to 1,200 mg (divided into two doses for better absorption).

Omega-3 Fatty Acids
What it does improves mood and skin; helps prevent cardiovascular disease and cancer. Why you need it Women may not eat enough omega-3-rich food, such as fish. Daily dosage at least 1,000 mg from a combination of DHA and EPA omega-3 fatty acids.

Iron
What it does helps transport oxygen to all cells of the body. Why you need it Women lose iron each month during menstruation and often don’t eat enough iron-rich foods (such as red meat and beans). Daily dosage 18 mg.