Calcium

Calcium provides the building blocks for bones and teeth, and studies suggest it helps prevent breast cancer. Research also shows that adequate calcium intake reduces the severity of premenstrual syndrome. Younger women need 1,000 milligrams of calcium a day. For post-menopausal women, 1,200 milligrams per day is required to prevent osteoporosis associated with aging.

The 1,000-mg dose should be divided into two doses of 500 mg each, taken at different times. A 1,200-mg dose should be divided into three separate doses of 400 mg each. Calcium-rich foods include milk, cheese, ice cream, almonds, broccoli and kale. The mineral is also available in chews and other supplement forms. The most easily absorbed form is calcium citrate.

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Iron

Your body needs iron to get oxygen to cells, and when your iron level is low, you tire easily. Maintaining a healthy iron level is often a problem for women because they lose so much iron during menstruation.