Calcium is a very important component of any diet as it will help you keep strong bones and prevent fractures later on in life. Remember, you want to prevent bone loss, and prevent osteoporosis. You require at least 1000mg of calcium per day. I highly recommend NOW bone strength for its highly absorbable formula. It is important that you do not take your calcium supplements with oxalate containing foods (see whf: oxalates) as these decrease absorption. Also, take them several hours apart from any iron supplements, as calcium inhibits iron absorption from non meat sources.

Iron intake is important for preventing iron deficiency anemia. Having just "moderately" low iron will make you feel fatigued. So ensure that you are getting enough. Recommended iron intake is 15mg daily for females/males and 23mg daily for menstruating women. If you need an iron supplement, I recommend ferrochel iron (such as Country Life Easy Iron) which is a special type of iron that has high absorption and reduces the risk of gastro-intestinal upset. If you do not need as much iron as the pills contain, it is fine to take it every other day.

Fish oils (or Omega 3 caps) contain the essential fatty acids EPA and DHA and are recommended to people who do not eat lots of salmon or other fatty fish. The North American diet is typically low in the anti-inflammatory Omega 3's, and high in the pro-inflammatory Omega 6's (due largely to consumption of polyunsaturated oils). An ideal ratio of Omega 6 to Omega 3 is 5:1. NOW Ultra Omega 3 is an excellent fish oil which is enteric coated so you don't get any fishy aftertaste. You'd want to take 2-3 caps per day of the concentrated fish oils (or 4-6 of the non-concentrated).

To ensure that your diet is not missing any key nutrients, I also suggest a multivitamin to supplement your diet. I recommend a comprehensive multivitamin that contains well absorbed vitamins and minerals. An excellent vitamin is NOW Special Two.