Other vitamin-fortified, enriched, or enhanced foods that your picky eater might eat or drink include:. Of course, that doesn't mean that a box of apple juice could take the place of a multi-vitamin, but by choosing enough whole foods and vitamin-fortified foods, you could certainly feel comfortable that your kids are getting all of the vitamins and minerals they need.

Reviewing your child's diet with your pediatrician could help to make sure he doesn't need an extra supplement. Marra MV, Boyar AP. Position of the American Dietetic Association: nutrient supplementation.

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But with so many brands for women on the market, it can be hard to decide what vitamins you should make a regular part of your regimen. You probably also know that most experts agree that whole foods are the best source of essential nutrients: "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats," says Keri Glassman, RD.

But that doesn't mean that supplements aren't beneficial. When you consider how difficult it is to know with percent certainty whether you're eating precisely enough nutrients to fend off symptoms of deficiency or illness, supplements can certainly help, says Lauren Slayton, RD.

Plus, things get even a little more confusing when you, say, decide to go vegetarian or get pregnant. So, what supplements should women take daily? You should try to meet the recommended daily intake of all vitamins , but there are occasions when you should try to get in an extra dose of them think folic acid when you're pregnant or trying to conceive.

To eliminate some of the guesswork, here's a handy list of the most essential vitamins women should be getting every day, and exactly how much you should be consuming depending on your age and whether you're pregnant or lactating.

Ideally, you should get these vitamins through the whole food sources listed below. But if that's not possible, there are dietitian-recommended supplements and multivitamins you can take as well. Still, if you're super-concerned about a deficiency, make sure to chat with your doctor about whether you should make a lifestyle change.

These are the best supplements for women, according to nutritionists:. What it does: Iron carries oxygen in the body, aids in the production of red blood cells, supports immune function, cognitive development, and temperature regulation, and is essential for proper cell growth.

Why you need it: Lack of iron can lead to reduced red blood cell production, which could lead to anemia, a condition where your red blood cell count is too low to send oxygen to your cells. This can lead to fatigue, shortness of breath, and decreased immune function.

Since blood loss during your period depletes your body's iron stores, it's particularly important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, RD, a consultant for the National Institutes of Health NIH.

Where to find it: Dark-green leafy vegetables, lean red meat, chicken, turkey, fish, cereals, beans, and whole grains. Eat these foods with food that contains vitamin C, like sweet potatoes or broccoli, to help your body absorb the iron, says Haggans.

Recommended daily intake: Be sure to get 18 mg of iron daily, recommends NIH. If you're pregnant, you'll want to up that to 27 mg and lower it to 9 mg when you're lactating.

If you're anemic, the extra iron is also necessary to speed up the production of red blood cells. What it does: Calcium makes and keeps your bones and teeth strong, and helps muscles function.

Why you need it: Calcium is one of the best minerals for women, because your body needs it for optimal bone health. Where to find it: Dairy products such as milk, cheese, and yogurt. Plus, dark-green leafy vegetables such as broccoli and kale. Recommended daily intake: The NIH recommends eating 1, mg a day.

Who needs it the most: Getting too much calcium has actually been linked to heart disease, so Slayton cautions going over the recommended daily limit. However, if you have osteoporosis, a disease that weakens the bones, caused by low calcium intake, hormones, or genes, then your doctor might recommend a calcium supplement.

If you're pregnant, and hence some of your calcium is going towards your developing baby, you may also benefit from a calcium supplement, but check in with your doctor first. Lastly, menopausal women should also consider a calcium supplement, as bone mass naturally decreases with age after the body produces less estrogen.

What it does: Magnesium maintains normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure.

Why you need it: Magnesium is necessary for more than biochemical reactions in the body, and a deficiency could lead to chronic or excessive vomiting, diarrhea, and migraines. If you suffer from Crohn's disease or another gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency.

Where to find it: Green vegetables like okra, some beans, nuts, seeds, and unrefined whole grains. Recommended daily intake: Opt for mg a day if you're years old if you're in the age range and pregnant, if you're lactating and mg a day if you're 31 or older if you're in that age range and pregnant, if you're lactating , according to NIH.

Who needs it the most: Magnesium is a great stress-reliever, and Slayton recommends it to everyone. It activates your parasympathetic nervous system, regulating neurotransmitters that influence your mood in the brain.

What it does: Vitamin A ensures proper development and function of your eyes, skin, immune system, and many other parts of your body.

Why you need it: Vitamin A makes the list of best vitamins for women, since it plays a vital role in vision support. Research also suggests that vitamin A may prevent some types of cancer, and improve immune function, says Glassman. Where to find it: Leafy green vegetables, orange and yellow vegetables especially sweet potatoes and carrots , tomatoes, fruits, dairy products, liver, fish, and fortified cereals.

Vitamin A is also available in multivitamins and stand-alone supplements. Recommended daily intake: You'll want mcg if you're pregnant and 1, mcg if you're lactating. What it does: Folate, a B vitamin, produces and maintains new cells, and it's necessary for proper brain function.

Why you need it: Folate is crucial for preventing anemia, since it produces new blood cells in your body. Not getting ample folate can also lead to serious problems , like an increased risk of cervical, colon, brain, and lung cancer. And folate is especially important during pregnancy—in fact, 50 to 75 percent of serious birth defects may be prevented by getting enough folic acid just before and throughout the first month of pregnancy , according to the CDC.

Where to find it: Leafy green vegetables, avocados, beans, eggs, and peanuts. The synthetic form of folate folic acid is found in supplements and often added to enriched cereals, breads, pastas, and rice.

Recommended daily intake: The daily recommended amount is micrograms, but this need increases to micrograms for pregnant women and micrograms for those lactating. Who needs it the most: Folic acid is essential for a healthy pregnancy, and women should supplement when pregnant.

If you're currently trying to become pregnant, it's also recommended you take a folic acid supplement. What it does: Biotin aids in the formation of fatty acids and blood sugar, which are used for energy production in the body. Plus, it helps metabolize amino acids and carbohydrates.

Why you need it: While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash. Biotin supplements are also sometimes prescribed by doctors for other reasons too, like easing multiple sclerosis symptoms, reducing diabetes-related nerve damage, or aiding growth and development during pregnancy, according to the National Library of Medicine.

Where to find it: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, and raspberries. Recommended daily intake: The NIH recommends that women 19 and older get 30 mcg of biotin daily.

If you're lactating, up that to 35 mcg daily. What it does: Vitamins like B6 and B12 help the body convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.

Why you need it: The deficiency of certain B vitamins can cause a host of awful symptoms. It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects, according to Glassman.

Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.

Recommended daily intake: You should get 1. You should be getting 2. If you're lactating, get 2. She suggests taking a separate strain of it, as opposed to getting in the limited quantities found in multivitamins. Not good, since B vitamins help clear excessive estrogen from your liver, and pre-period can help prevent PMS symptoms.

What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth. It functions as an antioxidant to block some of the damage caused by free radicals. Why you need it: Vitamin C's healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair, gingivitis, or inflammation of the gums, rough, dry, scaly skin, easy bruising, nosebleeds, and a decreased ability to fight infection.

Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.

Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. Recommended daily intake: Women over 19 need 75 mg vitamin C daily, according to NIH. Pregnant women should get 85 mg and those lactating should get mg.

If you have a weak immune system or are permanently stressed out, it may be worth supplementing. What it does: Promotes bone growth, cell growth, neuromuscular and immune function.

It also helps reduce inflammation. Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too. Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes.

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Supplements to help support your nutritional needs. Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant.

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health.

She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Food is the preferred source of nutrients, but if you are unable to meet your vitamin and mineral needs through food alone, multivitamins can be helpful to fill in the gaps.

If you follow a restrictive diet, eliminate entire food groups, have a diagnosed deficiency, have a medical condition, or take medications that interfere with nutrient absorption, you may want to consider a multivitamin.

Additionally, taking multivitamins designed for specific stages of life that require increased vitamin and mineral needs may be beneficial, such as before and during pregnancy. Multivitamins typically contain essential vitamins and minerals ; however, some multivitamins also contain additional herbs, probiotics, and enzymes, some of which have little to no evidence to support use—and may or may not be safe choices for you.

Bottles should be dark or completely blocked from sunlight to prevent potential damage. When selecting our top picks of multivitamins, we prioritized products that are third-party tested, research-backed, and that contain quality ingredients, including optimal forms of certain vitamins and minerals.

We also selected formulas that do not exceed the established Tolerable Upper Intake Level UL for any individual nutrient, as outlined by the National Institutes of Health. Lastly, we excluded multivitamins with herbal blends or enzymes that are not supported by adequate research.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.

Form: Capsule Serving Size: 2 capsules Servings per Container: We are a big fan of many of Thorne's products since they prioritize quality and often have third-party certifications. It's also NSF Certified for Sport , a robust credential that verifies supplement contents and ensures it is free of unsafe levels of contaminants and substances banned for athletes.

It contains the active form of folate, which may help your body absorb and utilize this nutrient. Emerging research suggests K2, along with vitamin D, plays a role in bone health and cardiovascular disease.

Although it contains more B vitamins than needed, our bodies can easily eliminate excess B vitamins, and therefore these nutrients are not known to be harmful in high doses. Since absorption rates vary from person to person, a higher dose might be beneficial for some people.

Form: Capsule Serving Size: 1 capsule Servings per Container: Nature Made Multi is a favorite among those looking for a quality vitamin at an affordable price. It contains a wide variety of essential nutrients, including an adequate dose of vitamin D, a vitamin that you may not be getting enough, particularly if you have limited sun exposure.

We like that this product is third-party certified by USP , one of the most reputable certification organizations, and is just a single-pill dose. The amount of iron in this supplement may not be needed for men and postmenopausal women, both with an RDA of 8 milligrams, unless they have a diagnosed deficiency or a diet low in iron.

some people find that supplementing with iron can lead to gastrointestinal distress , including nausea and constipation.

However, those side effects are typically associated with higher doses of 45 milligrams per day or more. Form: Tablet Serving Size: 2 tablets Servings per Container: Their multivitamin offers a base of key vitamins A, C, D3, E, K, B6, and B12, as well as minerals magnesium, potassium, choline, and calcium.

From there, you have the option to add additional vitamins and minerals, as well as herbal supplements and probiotics, to your daily packet, depending on your specific nutritional goals.

We like that all of their supplements are both internally and third-party tested for purity and potency and are formulated based on evidenced-backed science. They also offer a research-backed questionnaire to help guide your supplement selections, which is a helpful resource in determining your potential supplement needs.

While this does not replace the individualized advice of a healthcare professional, it can be a helpful place to start. Form: Gummy Serving Size: 6 gummies Servings per Container: The Smarty Pants Adult Formula is a good option if you're looking for a versatile multivitamin that can work for men and women of all ages.

It contains vitamins A, C, D, E, and K, as well as B vitamins, including the active, methylated forms of B12 and folate, and key minerals zinc and iodine. We also like that it contains fish oil with EPA and DHA omega-3 fatty acids.

They are third-party tested and NSF Certified ensuring there are no harmful contaminants such as pesticides and heavy metals in the product. And the bottles—although plastic—are made from recycled materials. One serving is six gummies, which may feel like a lot to take daily, but since they are in a tasty gummy form, people may enjoy taking them.

Form: Tablet Serving Size: 1 tablet Servings per Container: Garden of Life mykind Organics Women's Once Daily Multi checks a lot of boxes for things you may want in a supplement.

It is made from only organic whole foods and provides adequate amounts of essential vitamins and minerals for women , including vitamin D and vitamin K2. If your diet is limited in these nutrients, you may want to consider a different multi or adding additional individual supplements to target your needs.

The organic whole-food blend is listed on the label, so be sure to check all of the ingredients if you have any food allergies or if you are taking medications that can have potential interactions with certain herbal ingredients.

This supplement is USDA Organic , NSF Certified , gluten-free certified, vegan, and kosher. Green Building Council. Form: Capsule Serving Size: 8 capsules Servings per Container: FullWell is dedicated to producing science-backed supplements to support women's pre- and postnatal nutritional needs.

They also offer a men's multivitamin to support men's reproductive and sperm health. We love that each batch is third-party tested and provides dosages based on the latest research.

This prenatal vitamin includes methylated forms of B12 and folate, readily available forms of two key nutrients during pregnancy. Choline is an important nutrient for fetal development that many prenatal supplements lack.

Also of note is the high dose of 4, IU vitamin D , which experts agree is safe and may help to prevent and correct vitamin D deficiencies in pregnant women. However, the optimal vitamin D dosage for pregnant women is still an emerging area of research, and this supplement is at the high end of the established Upper Tolerable Intake Level.

We recommend speaking to a healthcare professional to discuss which prenatal supplement is best suited to your individual needs. Form: Gummy Serving Size: 4 gummies Servings per Container: People over 50 have different nutrient needs—especially women.

It can be important to consider vitamins that support bone health, like vitamin D and K2, as well as those that can support healthy aging. Omega-3 fatty acids are linked to a number of health benefits, including reduced inflammation and lower risk for chronic disease, and lutein and zeaxanthin may contribute to lower cholesterol and support eye health.

As with other SmartyPants supplements, these are NSF tested and certified , making them a solid choice.

It contains adequate amounts of most vitamins and minerals without unnecessary large doses or extra add-ins. We also love that it comes at a budget-friendly price compared to other multivitamins on the market.

Iron needs for men are lower with an RDA of 8 milligrams per day, compared to menstruating and pregnant women with an RDA of milligrams per day , so iron supplementation is usually not needed for men.

Choosing a men's multivitamin without iron, can help prevent over supplementation of iron. These tablets are gluten-free and contain no artificial colors or flavors. There are few kids' multivitamins that are third-party tested and approved, so we like Smarty Pants Kids Multi with Omega, which is NSF Certified.

In addition to DHA, it contains key vitamins and minerals important for growth and development at appropriate dosages to help fill potential nutrient gaps in your child's diet. These tasty gummies will likely make your child more accepting of taking their vitamins. We appreciate that it is free of artificial sweeteners, colorings, and flavors.

It is sweetened with organic cane sugar, with 5 grams of sugar per serving. The recommended dosage is four gummies per day for children four years and older. If you prefer a gummy form, try SmartyPants Adult Formula Gummies which is also NSF certified and contains key vitamins and minerals plus omega-3s.

However, research has shown that multivitamins are effective at reducing the risk of vitamin and mineral deficiency and ensuring adequate nutrient intake, particularly in the case of people with limited variety in their diet. People who may benefit from taking a multivitamin include:.

Those who eat a limited diet: Those following vegan or vegetarian diets, restricted diets due to a health condition, or those who have difficulty eating a wide range of foods, may benefit from supplementing with individual vitamins or minerals or taking a multivitamin.

Pregnant people and people who are lactating: Multivitamins during pregnancy are effective in helping reduce the risk of birth defects and other negative birth outcomes and can help lactating women achieve their higher nutrient needs while breastfeeding. Older adults: If an older adult has decreased intake because they have trouble chewing and swallowing, have taste changes, or have a depleted appetite because of their emotional state, such as depression or loneliness, they may need a multivitamin supplement.

Additionally, their bodies may have decreased absorption of certain nutrients, which may warrant a supplement. People with poor absorption: People who may have a decreased ability to absorb nutrients because one of the following may benefit from a multivitamin. It is important to note that different multivitamins contain different combinations and doses of nutrients, which should be reviewed with a healthcare provider before beginning that supplement.

Some people need to be cautious about certain nutrients. For example, iron, which is found in many multivitamins, may cause constipation for some people, especially those who already have digestive problems.

Other nutrients like potassium can be problematic for people with certain health conditions like chronic kidney disease. People who may not benefit from a multivitamin include:. Those taking certain medications : Multivitamins can interact with certain medications, so be sure to check with a healthcare provider before taking any supplements to ensure they are safe.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market.

Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants.

Trusted third-party certifications include ConsumerLab. Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant. Iron absorption — the process of iron absorption is aided by vitamin C, particularly non-haem iron found in plant foods such as beans and lentils.

Infection fighting — the immune system , particularly cells called lymphocytes, requires vitamin C for proper functioning. Other roles — vitamin C is used to produce other important substances in the body such as brain chemicals neurotransmitters. Dietary sources of vitamin C Adults need about 45mg of vitamin C per day and any excess amount above mg is excreted.

These include: fruit — oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries vegetables — particularly green vegetables such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli , cauliflower and potatoes.

Vitamin C deficiency and scurvy A severe lack of vitamin C can lead to scurvy. Factors or lifestyle issues that may increase your scurvy risk include: regularly eating unhealthy foods crash dieting — especially being on diets that exclude certain food groups being malnourished due to inadequate care very strict allergy diets having an eating disorder smoking — smokers need more vitamin C to cope with the extra stress on their body.

Scurvy symptoms The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C. If you or someone you care for is at risk, please see your doctor. Vitamin D Vitamin D is important for strong bones, muscles and overall health.

The body can only absorb small amounts of Vitamin D. Sources include: fatty fish such as salmon eggs margarine and some milks have added vitamin D. Vitamin D deficiency It is important to achieve a good peak bone mass early in life.

Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of: osteoporosis falls and bone fractures especially for older people rickets in young children — a preventable bone disease Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.

Vitamin E Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is also important for our: vision immune system skin. Dietary sources of vitamin E Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods.

Dietary sources include: meats e. liver egg yolks leafy green vegetables — spinach, broccoli nuts and seeds — such as almonds, sunflower seeds, peanuts and hazelnuts healthy oils — such as extra virgin, sunflower, soybean unprocessed cereals and wholegrains — such as wheat germ.

Vitamin E deficiency Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis.

Vitamin K Vitamin K is important for: healthy bones blood clotting and wound healing newborn babies to prevent a serious bleeding condition called haemorrhagic disease of the newborn HDN.

Dietary sources of vitamin K We get vitamin K from food and the bacteria in our gastrointestinal tract. Food sources include: leafy green vegetables — spinach and kale fruits — such as avocado and kiwi fruit some vegetable oils — such as soybean oil.

Vitamin K deficiency Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used.

Types of minerals and their functions There are hundreds of minerals — they are usually classified as either major or trace minerals. Some of the important minerals to keep us healthy are listed below.

Calcium Calcium is vital to keep our bones strong and healthy. Calcium helps: strengthen bones and teeth regulate muscle and heart function blood clotting transmission of nervous system messages enzyme function. Food sources of calcium At different life stages, our calcium needs vary.

Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress. Iodine Iodine is essential to make thyroid hormones. Food sources of iodine We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as: dairy products seafood seaweed kelp eggs some vegetables.

Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells.

Food sources of iron Iron can be found in animal and plant foods including: red meat and offal fish poultry legumes eggs breakfast cereals with added iron. Iron deficiency Iron deficiency is common and can affect adults and children.

Zinc Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc also helps to produce the active form of vitamin A and transports it around the body.

Food sources of zinc Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include: red meat shellfish poultry milk and cheese whole grains cereals with added zinc. Magnesium Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy.

Magnesium also supports immune function and helps regulate blood pressure and lung function. Food sources of magnesium Dietary sources include: nuts such as cashews legumes dark green vegetables seafood whole grains chocolate and cocoa. Potassium Potassium is important for the nerves, muscles and heart to work properly.

Food sources of potassium Our bodies are designed for a high-potassium diet, not a high-salt diet. Foods high in potassium include: bananas and apricots mushrooms and spinach nuts and seeds.

Sodium A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.

Food sources of sodium Salt is the main source of sodium in our diet. Vitamin and mineral deficiencies and supplements The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. Others who may be at risk of a vitamin or mineral deficiency include: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies people with malabsorption problems such as diarrhoea, coeliac disease , cystic fibrosis or pancreatitis.

Where to get help Your GP doctor Dietitians Australia External Link Tel. Nutrient Reference Values for Australia and New Zealand External Link , National Health and Medical Research Council, Australian Government. Australian dietary guidelines External Link , , National Health and Medical Research Council, Australian Government.

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Yes No. View all healthy eating. Related information. From other websites External Link Nutrient Reference Values for Australia and New Zealand. Content disclaimer Content on this website is provided for information purposes only.

Reviewed on: Where to find it: Leafy green vegetables, avocados, beans, eggs, and peanuts. The synthetic form of folate folic acid is found in supplements and often added to enriched cereals, breads, pastas, and rice.

Recommended daily intake: The daily recommended amount is micrograms, but this need increases to micrograms for pregnant women and micrograms for those lactating. Who needs it the most: Folic acid is essential for a healthy pregnancy, and women should supplement when pregnant. If you're currently trying to become pregnant, it's also recommended you take a folic acid supplement.

What it does: Biotin aids in the formation of fatty acids and blood sugar, which are used for energy production in the body.

Plus, it helps metabolize amino acids and carbohydrates. Why you need it: While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash. Biotin supplements are also sometimes prescribed by doctors for other reasons too, like easing multiple sclerosis symptoms, reducing diabetes-related nerve damage, or aiding growth and development during pregnancy, according to the National Library of Medicine.

Where to find it: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, and raspberries. Recommended daily intake: The NIH recommends that women 19 and older get 30 mcg of biotin daily. If you're lactating, up that to 35 mcg daily.

What it does: Vitamins like B6 and B12 help the body convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.

Why you need it: The deficiency of certain B vitamins can cause a host of awful symptoms. It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects, according to Glassman.

Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads. Recommended daily intake: You should get 1.

You should be getting 2. If you're lactating, get 2. She suggests taking a separate strain of it, as opposed to getting in the limited quantities found in multivitamins.

Not good, since B vitamins help clear excessive estrogen from your liver, and pre-period can help prevent PMS symptoms. What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth.

It functions as an antioxidant to block some of the damage caused by free radicals. Why you need it: Vitamin C's healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair, gingivitis, or inflammation of the gums, rough, dry, scaly skin, easy bruising, nosebleeds, and a decreased ability to fight infection.

Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.

Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. Recommended daily intake: Women over 19 need 75 mg vitamin C daily, according to NIH. Pregnant women should get 85 mg and those lactating should get mg.

If you have a weak immune system or are permanently stressed out, it may be worth supplementing. What it does: Promotes bone growth, cell growth, neuromuscular and immune function. It also helps reduce inflammation. Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too.

Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. The good news: Evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers, according to Glassman.

Where to find it: Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks. Many people also meet at least some of their vitamin D needs through exposure to sunlight—so if you live somewhere where sunny days are rare, you may want to consider eating extra vitamin D-rich foods, or trying a supplement.

Recommended daily intake: You should be getting 15 mcg vitamin D on a daily basis, recommends NIH. Who needs it the most: Slayton considers vitamin D an essential supplement, especially for people who live in cold, dark places where the sun sets early in the winter.

She recommends a liquid form of vitamin D for max absorption, since vitamin D requires a healthy fat to be absorbed into the body and liquid forms include one. What it does: Omega-3 assists in proper brain operation like memory and performance and behavioral function, helps reduce high blood pressure, and calms inflammation.

Why you need it: Research shows that since omega-3 fatty acids reduce inflammation, they may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems. What's more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have macular degeneration a condition that steals your central vision than those who ate less fish, according to Glassman.

Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. Fish oil capsules are also a great option if you're not a fan of eating seafood, but take less than three grams a day since fish oil can thin your blood, says Glassman.

Recommended daily intake: Aim for 1. Pregnant women should get 1. Those who are vegan or vegetarian can also take algae omega-3 supplements. What it does: Aids in digestion, helps promote gut health, fights off disease-causing bacteria, can reduce diarrhea caused by certain infections and irritable bowel syndrome.

Why you need it: Since the mids, clinical studies have established that probiotic therapy can help treat a number of ills, including diarrhea, vaginal yeast and urinary tract infections, irritable bowel syndrome, and certain intestinal infections, says Glassman.

Where to find it: Yogurt is a classic example. But there are plenty of other probiotic foods like kombucha, kefir, miso, sauerkraut, pickles, and fermented cheese.

Recommended daily intake: There's no recommended dose of probiotics, but adding probiotic-filled foods into your diet may help reap these natural benefits. Certain strains of probiotics can also help with certain bacterial issues, such as lactose intolerance and yeast infections.