If you're not in the outdoors much, or you're getting less than 20 minutes of sun daily, better yet get 1,000 IU of Vitamin D daily, whether from food, vitamin or D supplement.
If your mother has osteoporosis, your risk is as twice as high as that one without a family history. Eat foods like dairy and veggies plus take a multi vitamin with extra calcium and magnesium, particularly if you are in your 20's & 30's.
A young female needs about 18mg. of iron daily for strong muscles and immune system. If you're a vegetarian, you need multi-vitamin with iron since most common sources are meat, poultry and fish, unless you're getting a daily dose from foods like fortified cereal and beans.
If you're pregnant, you need folate, the nutrient (aka folic acid) that ensures a baby's brain and spinal cord healthy.
If your mother has osteoporosis, your risk is as twice as high as that one without a family history. Eat foods like dairy and veggies plus take a multi vitamin with extra calcium and magnesium, particularly if you are in your 20's & 30's.
A young female needs about 18mg. of iron daily for strong muscles and immune system. If you're a vegetarian, you need multi-vitamin with iron since most common sources are meat, poultry and fish, unless you're getting a daily dose from foods like fortified cereal and beans.
If you're pregnant, you need folate, the nutrient (aka folic acid) that ensures a baby's brain and spinal cord healthy.
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