What are the most important nutrients women need?

While a lot depends on your diet and your lifestyle habits, the U.S. Department of Agriculture and the Department of Health and Human Services say many women are not consuming enough foliate (a B vitamin) or calcium. Folate (or folic acid) helps support growth and development, prevents certain birth defects and anemia during pregnancy, and may reduce the risk of heart disease and some cancers. Calcium is not only important to bone health but also overall health. Not taking enough calcium, beginning as a teenager, can increase your risk of osteoporosis (a painful bone-thinning disorder) later in life. The recommended level of daily folate intake in women is 400 micrograms daily. In terms of daily calcium requirements, women aged 11-24 need 1,200 to 1,500 milligrams; age 24 to 50, 1,000 milligrams; after age 50, 1,000 milligrams if you are taking HRT, and 1,500 milligrams if you are not. Women should also get adequate amounts of vitamin D to help the body use calcium.