If you haven’t noticed, vitamins (yes, like what your mom used to give you in Flintstone Gummy form) are officially the new cool-girl trend. But how do we know what’s actually worth taking, and what’s actually good for us, versus all the gimmicks that could actually be doing our bodies more harm than good? A trip down the vitamin and supplement aisle of your local Whole Foods is enough to make anyone weak in the knees with an overabundance of options and no idea which ones to choose. So, we decided to take out all of the guesswork and make it as easy…. just as keeping your body healthy should be. Here’s our definitive guide to which vitamins and supplements you should be taking, and when.

What Women Should Take Every Day:

Vitamin D—This essential vitamin is crucial for bone health, brain functions, and preventing hormone imbalance (goodbye PMS!) as it mimics a hormone when its inside the body. However, the risk for vitamin D deficiencies is rapidly increasing since fewer people get enough exposure to the sun (our main source of the vitamin). Unless you live in Hawaii or don’t wear sunscreen (which you should not be doing anyways… listen to your mother!), make sure to take a daily supplement.
Multivitamin—The goal here is to be getting enough of the antioxidant vitamins (Vitamins A, C, and E), because they fight free radical damage which might be the cause of premature aging and diseases that affect the brain, heart, eyes, and even skin. Look for vitamins with no more and no less than 100% of your daily dose of Vitamins B, C, E, and zinc. Take half of the dosage in the morning and half at night for maximum absorption. However, if you keep to a healthy diet and are getting enough natural fats and proteins along with plenty of fruits and veggies, you most likely don’t need a multi-vitamin and can skip this step! (Hurray for you!)
Calcium—Though osteoporosis, and other fragile bone problems, seem more like a concern for your grandma than for you, women actually start losing bone density in their twenties. What’s even scarier is that many women don’t get enough calcium (the mineral that’s your best defense against bone density lost). So basically, now’s the time to start focusing on your bone health. Foods like dairy and certain leafy greens do pack some calcium, but not as much as is recommended every day. Look for a supplement with at least 600 mg, and take with 400mg of magnesium and 1,000 IU of Vitamin D for full absorption.  
 

What You Should Take When You’re Sick:

Garlic—the flavorful food can be counted as a superfood for dozens of reasons, but it is especially beneficial for people who are fighting colds. It speeds up your body’s natural healing process, so that cold you seem to have through all winter can be gone in a much shorter time, and minimizes cold symptoms like clogged or runny sinuses. It can be added to meals as the food or taken in supplement form to ensure you’re getting enough.
Zinc—maybe you heard of this nutrient from your sunscreen bottle, but it’s also available in pill form, or even cough drops, to help fight your cold. The mineral protects cell membranes from toxins, working to reduce cold symptoms. Just make sure to take it with food or else it can upset your stomach.
Vitamin C—taking 1,000 milligrams a day of the immune-boosting vitamin will reduce the duration of the common cold. It is also a magical defender against common colds and illnesses, because it works to defend against viruses, so you can start taking the dosage during periods of high stress or physical activity (like training for a 10k), when your immune system is down. Because isn’t it always the case that we get sick at the time when we really cannot? Not anymore, with Vitamin C.

What You Should Take For Your Hair, Skin, and Nails Health:

Biotin—This vitamin should be your go-to hair and nail helper, since it stimulates growth (and grows stronger). Watch your brittle nails become tougher and your thinning hair grow back thicker.
Collagen—It’s the miracle ingredient our body naturally produces for cell-turnover, meaning it gets rid of dead skin cells, thickens hair, and even improves joint health. But our body may not be making enough of it, so adding as a supplement, like a powder for our smoothies, could completely transform your skin.
Omega-3 Fatty Acids—Not only does this super ingredient promote a healthy heart, but it also promotes healthy skin, and strong hair and nails. They work by regulating cell membranes, so they keep in the good nutrients, and block the bad from being absorbed by your body. You can find omega-3 naturally in walnuts, flaxseeds, and seafood like tuna and salmon, but if you need an extra boost, opt for about 500mg in supplement form.
 

What You Should Take If You Need To Detox:

Probiotics—“gut health” is certainly a new buzzword, and the most crucial supplement for gut health is a probiotic, which is a mixture of good bacteria that makes your gut digest and function properly, getting rid of the bad stuff you don’t want (like that late night pizza), and getting all the nutrients out of the good stuff (like the salad you were so proud of yourself for making). Especially if you have bad indigestion, or even bad acne (which could be a sign of toxins in your body), get on the probiotics bandwagon.
Chlorophyll—this is the chemical in plants that makes them turn green (like in spinach or kale), and is also a natural detoxifier for the body. It helps liver detoxification (essential for hangovers) and detoxifies the digestive system, which in turn can also improve skin health.
Dandelion Root—this plant has been used for aiding in digestion and detoxing since ancient times, so it’s probably worth trying. It keeps the kidneys clean and has also been used as a natural and mild laxative to clean out digestive system. It also helps to boost metabolism and balance out the good bacteria in your gut (a good friend for your probiotic). Steep a tea with the herb, or take it in pill form when necessary.
 

What You Should Take To Boost Your Mood:

Magnesium—this mineral is crucial for everything from preventing migraines and aiding digestion, and yet many women in the US aren’t getting enough of it. It’s mostly known and used for calming nerves and anxiety in the long run, and is considered nature’s sleep aid because of it’s ability to relax the body. Just as an added bonus, it prevents migraines, as well. Take in powder form in warm water, right before sleep, to reap in the benefits of nature’s sleep aid. Kiss your sleeping pills goodbye!  
Turmeric—you may have heard of the spice as the ancient secret for fighting inflammation, that has been medicinally used for centuries to help with everything from arthritis to broken bones. But did you know it’s also been used to treat depression and anxiety because it boosts levels of serotonin and dopamine? Add the spice to any dish or smoothie, or take it in supplement form to make sure you’re getting enough. (Or join your favorite bloggers and make a Turmeric Latte)
Coenzyme Q10—say goodbye to your coffee addiction, once and for all! Coenzyme Q10 (otherwise known as CoQ10 on vitamin bottles) is an antioxidant found in cells, that is necessary for cell function. It’s crucial for energy production and keeping us going through the hardest workouts and busiest days. Our bodies naturally produce this enzyme, but our natural ability to produce it decreases with age, so taking it in vitamin form might be crucial for your energy supply.
 

What You Should Take if You Have a Restricted Diet:

B Vitamins—B vitamins (including vitamin superstars B12 and folate), are crucial for women’s metabolism, preventing fatigue, and helping cognitive functions. Aka, no more sluggish metabolism, need for coffee after 2pm, or confusion. These vitamins actually work with other materials like iron to make red blood cells and turn the calories you eat into useable fuel. You might be familiar with folate (or folic acid) from prenatal vitamins because it’s critical for a healthy pregnancy. B-vitamins come mainly, and sometimes exclusively, from animal products, so make sure you’re taking a supplement to get enough of these crucial vitamins. Especially if you are gluten-free or gluten-sensitive, make sure you’re getting enough vitamin B6.
Iron—like B vitamins, our main source of iron is meat products. And while it is in some plant-based foods like leafy greens or nuts, chances are you may not be getting enough of it if you’re a vegetarian or don’t eat a lot of meat. Aim for about 17-19mg total a day, and ask your doctor to check for iron deficiencies if you don’t eat a lot of meat.