Women need more calcium than men to keep their bones healthy, especially during pregnancy, breastfeeding, and later in life. Calcium is found in dark leafy greens, canned salmon with bones, dairy products, and fortified foods.

Omega-3 fatty acids support brain and eye health, and they may also help reduce the risk of heart disease. Omega-3 fatty acids are found in chia seeds, avocados, walnuts, and hemp seeds.

Iron is another essential mineral that women need for red blood cell production. Red blood cells carry oxygen to all parts of the body, so iron is especially important during pregnancy, when blood volume increases. Women need more iron than men because of menstrual blood loss, pregnancy, and breastfeeding.

Vitamin D is essential for healthy bones and teeth. Women need more vitamin D than men to maintain bone health, especially those who are postmenopausal.

Folate is a B vitamin that is essential for healthy fetal development during pregnancy. Pregnant women or women who are planning to conceive should take a prenatal vitamin to increase their folate intake.

 Magnesium is a powerful mineral that’s involved in more than 300 enzyme systems that regulate biochemical reactions in the body, everything from protein synthesis to muscle and nerve function, blood glucose control, and blood pressure regulation. Every organ in the body requires magnesium to function. Magnesium can also help alleviate menstruation cramps.