You can get all the vitamins you need from your diet by eating five to nine servings of fresh fruits and vegetables daily. If you are not eating at least five serving of fresh fruits and vegetables daily, you may consider the following vitamin supplements.
Folate (Folic Acid)
This B vitamin is important for women considering pregnancy. Taking 400 mcg (0.4 mg) per day of folic acid will help prevent certain birth defects such as spina bifida. This vitamin is in most multiple vitamins and all prescription and nonprescription prenatal vitamins.
This is an antioxidant that protects against heart disease. It may also strengthen the immune system. The daily recommended dose is 400 mg to 800 mg daily.
This is an antioxidant which may decrease the risk of cancer and heart disease. The daily recommended dose is 500 mcg.
Any generic or store brand multivitamin that contains 100% of the Recommended Dietary Allowances is acceptable.
Calcium is important during menopause to prevent osteoporosis. After age 50, the daily recommended dose is 1,200 mg to 1,500 mg. You can achieve this by consuming three to four servings of dairy products daily or with an over-the-counter supplementation.
This vitamin assists your bones in absorbing calcium. It is found in most multivitamins and some calcium supplements. The daily recommended dose is 400 to 800 International Units (IU).
This mineral is an antioxidant that may decrease your risk of cancer. The daily recommend dose is 200 mg.