The best supplements for women

There is one thing women of all ages, shapes, and sizes have in common: we all need nutrients that our bodies don't make naturally.

According to Women's Health Magazine, most experts say the best source of necessary nutrients is whole food. "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions," says Women's Health Nutrition Expert and Registered Dietitian Keri Glassman. "We rarely over or under do it."

However, for those times that we don't always eat as healthy and nutritious as planned, supplements are here to help!

"When considering supplements, women need to think bones, babies, and bellies," says Glassman. "Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and fetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases. Women must also load up on the nutrients that are essential to prevent chronic diseases in the future."

Women's Health compiled a list of their top 18 supplements, here are some of the essentials:

Iron: This supplement carries oxygen in the body, aids in the production of red blood cells, supports immune function, cognitive development and is necessary for proper cell growth.  If you're lacking iron in your body it could cause fatigue and shortness of breath. Try eating lean red meat, turkey, fish, whole grains, dark-green leafy vegetables and beans. "If you're not eating enough of these foods, talk to your doc about trying a ferrous sulfate supplement since it's most easily absorbed," says nutrition expert Cynthia Sass, R.D.

Calcium: This helps make and keep our bones and teeth strong, secretes hormones, and sends messages through our nervous system.  Our bodies and bones need calcium, especially in postmenopausal women whose bone breakdown exceeds formation. "Women start losing bone density in their twenties," says Mary Ellen Camire, Ph.D., a nutrition professor at the University of Maine at Orono. "Calcium is your single best defense, and you should start taking it now."

Magnesium: This element is important because it maintains normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, regulates sugar levels, and promotes normal blood pressure.  According to Women's Health, Magnesium is needed for more than 300 biochemical reactions in the body. It also fights deficiency symptoms such as chronic or excessive vomiting, diarrhea, and migraines. To get your magnesium fix, try eating more green vegetables, some beans, nuts, seeds, and unrefined whole grains.

Vitamin A: This source of nutrients ensures proper development and functioning of our eyes, skin, immune system and many other parts of our bodies. Vitamin A plays an important role in vision support, and research suggests it "may reduce the mortality rate from measles, prevent some types of cancer, aid in growth and development, and improve immune function." Before trying a supplement, chow down on leafy greens, orange and yellow vegetables, tomato products, fruits, fish and dairy to get your source of Vitamin A.

It's important to remember that your choice to take a supplement depends on your diet and doctors recommendation. So next time you head to the doctors, bring the list of supplements to determine what's best for you!

To check out the full list visit womenshealthmag.com.