The Core Four
Vitamins and minerals are the nutrients that help your body thrive day in and day out. For women, a good rule of thumb is to think of Iron, Calcium, Folic Acid and Vitamin D as the “Core 4” vitamins and minerals important to maintain overall health.* According to reports by the National Institute of Health, women are challenged to eat sufficient amounts of these nutrients.4,5
Calcium is important for bone growth and strength. It also plays a crucial role in blood clotting, muscle contraction (including your heart), and regulating blood pressure, nerve signals and hormones.
Adults between ages of 18-70 need 1,000 mg/day 8
Vitamin D works in conjunction with calcium to promote bone and teeth health by aiding in the proper absorption of calcium.
Adults between the ages of 18-70 need 600 IU/day 8
Iron is crucial to the makeup of red blood cells and enzymes, which are important in transporting oxygen to muscle and other tissues throughout the body.
Females age 18-50 need 18 mg/day, while the amount for women above the age of 50 (and men of all ages) drops to 8 mg/day 7
Folic acid, or folate, is central to the development of cells and essential proteins. It is especially important for women of childbearing age as it helps protect against neural tube birth defects. 6