Supplements you Need

Below are supplements you should be using:

Calcium

Fifty percent of women (and 25 percent of men) over 50 will break a bone as the result of osteoporosis. The best way to stave off osteoporosis is to take calcium supplements. "It's great for bone health, and, of course, for teeth," says Ricanati. Premenopausal women should take 1,200 mg a day, while post-menopausal women, who produce less estrogen, should get 1,500 mg. Make sure to space out your supplements, as the body can absorb only 500 mg at a time. Since you're likely to get that through food (primarily milk, cheese, and yogurt), pop a pill of the appropriate dosage in the morning and in the evening.

Vitamin D

Vitamin D's star just keeps rising: Along with its well-known benefits to your bones, it's thought to be good for your mood, heart health, balance and even cancer prevention. You can get it through some types of fish and cheese or through exposure to sunlight, which causes the body to manufacture vitamin D. Still, "it's hard to get enough through your diet, and standing in the sun is great, but if you're in gray Cleveland like I am, there's no sun around for months," says Ricanati. Supplements can fill the gap. Make sure to look for vitamin D3, the form your body can most readily absorb, and take at least 400 international units (IUs) a day -- though current research suggests that you may need as much as 1,000 IUs daily for optimum health.

Omega 3s

This group of acids is known to be beneficial to those who suffer from arthritis, depression, anxiety and cardiac arrhythmias. They're believed to boost immunity and may play a role in the prevention of Parkinson's disease. Omega 3s are also thought to help prevent cancer and heart disease. You can get your omega 3s from cold-water fish, like salmon, trout or sardines -- but since most Americans don't eat fish twice weekly as recommended, supplements can be beneficial. Take no more than 2 grams a day in a soft gel. "Those are the generic recommendations," warns Ricanati. "If there are special issues, depending on your own medical history, you might need a different dose." So consult your doctor.

Folic Acid

"If conception is on the horizon, then folic acid is a good idea," says Ricanati. Folic acid prevents neural tube defects (like spina bifida) in the fetus. If you're planning on getting pregnant -- or if you're of childbearing age and there's even the slightest chance that you could become pregnant -- you should be taking folic acid daily, since the supplement's effectiveness is highest during the first trimester when most women don't know they're pregnant. You can get folate (the naturally occurring form of folic acid) from lentils and legumes, fruit, leafy green vegetables and peanut butter. Women who may become pregnant need 400 mcg to 800 mcg of folic acid daily, while breastfeeding mothers need 500 mcg.