While a balanced diet should get you all that you need nutritionally, there will always be days when you need a little help. Taking the right supplements will give your body the vitamins and minerals it needs to stay in top shape. This list contains some of the best vitamins for young adult women, but are only suggestions! Food is the best source of nutrition, but when you have fallen into a junk food kick or have been sick and unable to get the right vitamins, this list should help boost your body’s nutritional intake. A Good Women’s Multi. If you’re going to choose one vitamin from this list, it should be a multi-vitamin that is made specifically for women. Make sure it contains folic acid, which is very important for women ages 18 to 40! Be sure to take these after you have eaten something. It is very common to feel nauseous if you take one of these on an empty stomach. Biotin. Biotin does amazing things for hair, skin and nails. Just taking 500 micrograms a day, can make your hair longer and shinier, your skin clearer, and your nails stronger. Iron. Iron is especially important for any vegan or vegetarians out there. You only need about 10-20 milligrams, but it makes a serious difference in your mood. If you eat a lot of red meat (about a serving every day) you might be getting enough iron already. Leafy greens like spinach are also great source of iron! Zinc. Zinc is an important mineral that boosts our immune systems and helps to fight off disease. Make sure you’re getting between 8 milligrams and 11 milligrams of zinc daily. Fish Oil. This omega-3 right supplement is fabulous for healthy hair, skin and nails, and will support your heart and blood systems. Take about 1-2 grams per day. But be prepared, certain capsules might lead to weird fish oil burps later in the day (ew!) Vitamin D. The main job of vitamin D is to help your bones absorb calcium and phosphorus and to keep your cells happy and healthy. You can get a ton of this from sunlight, my letting the sun hit your closed eyelids for fast absorption! If you live somewhere with constant cloudy weather or you're inside too much, you might not be getting enough vitamin D. Taking 3000 IUs should help to get you back on track. Calcium-Magnesium. Calcium is one of the most important supplements that women can take to strengthen their muscles, bones and teeth. A glass of milk just isn't going to cut it! The recommended dosage is 1000 milligrams of calcium and 400-600 milligrams of magnesium. As with all things in life, take these suggestions in moderation!