Pre-menopausal women need 18 milligrams of iron per day, while post-menopausal women need 8 milligrams. Because of the increased amount of blood circulation during pregnancy, along with the baby's needs, expectant mothers need 27 milligrams of the mineral daily.

Iron is often found in multivitamins or as a supplement. In the diet, iron-rich sources include beef, pork, poultry and fish, which all contain heme iron. Vegetable sources of iron are called non-heme iron and include beans and dark greens. Non-heme iron is not as easily absorbed, but vitamin C increases absorption.

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Omega-3 Acids

These are beneficial fats that the body cannot synthesize from other types of fats. They can reduce stroke risk for women by more than half, and they also reduce blood triglycerides, lower blood pressure and increase levels of healthy HDL-cholesterol. Omega-3s can also reduce inflammation linked with cardiovascular disease and arthritis. Aim for 1.1 grams of omega-3 fatty acids per day. Good sources are salmon, anchovies, halibut and herring. These fatty acids are also available in capsule form.