From Vitamin B to C and all the vitamins and minerals in between, supplements can play a vital part of your health routine. Even though our main nutrition usually comes from whole foods, which doesn’t rule out supplements as a great way to get all the benefits you need. Here’s a list of some of the top supplements that women should take daily and why.

1. Iron

What it does: Iron carries oxygen in the body, supports immune health, cell growth, cognitive development and red blood cell production. Without it, red blood cells can decrease leading to anemia which happens when not enough oxygen is sent to the cells through the blood. Blood loss during a monthly period depletes iron stores, so replenishing iron is a must for women with heavy periods.

Recommended dose: Take 18 mg of iron daily, or 27 mg when pregnant or 9 mg when lactating. Most women consume enough iron from food, so the supplement is especially recommended for women who are anemic or pregnant.

2. B Vitamins

What they do: B vitamins help the body change food into fuel to use for energy. They help the skin, hair, and eyes become healthier and aid metabolism, the nervous system, muscle tone and the brain. Without it, the deficiency can be detrimental. A lack of Vitamin B can cause fatigue, appetite loss, anemia, depression, abdominal pain, muscle cramps and a whole host of symptoms. That’s why it’s an essential part of a daily diet and can be found in fish, meat, eggs, poultry, dairy products, leafy green vegetables, cereals, legumes, and some breads.

Recommended Dose: If 50 or younger, take 1.3 mg of B6; 1.5 mg if 51 or older; if pregnant 1.9 mg, and 2 mg if lactating. For B12, take 2.4 mcg; 2.6 mcg if pregnant, and 2.8 mcg if lactating. However, taking B-complex is recommended the most for a one-size-fits-all dosage.

3. Vitamin C

What it does: Vitamin C, like Vitamin B, is an absolutely essential part of the daily diet. It repairs body tissue, and aids healthy bones, teeth and growth. It’s a natural antioxidant meaning it blocks damage from free radicals. A Vitamin C deficiency could equal dry or splitting hair, gum inflammation, dry skin, a weakened immune system, and gingivitis. This vitamin boosts the immune system enough to be considered a cold and flu-buster and reduces stress (also supporting the immune system). All fruits and vegetables contain Vitamin C, but especially red peppers, broccoli and citrus fruit.

Recommended Dose: Women over the age of 19 should take 75 mg daily, while pregnant women should take 85 mg and lactating women 120 mg.

4. Magnesium

What it does: Magnesium helps the muscles and nerves function, benefits the immune system, keeps your bones strong, regulates blood sugar, and promotes a steady heart rhythm and blood pressure. A deficiency of magnesium can lead to vomiting, diarrhea or migraines since it helps 300 biochemical reactions function in the body.

Recommended dose: Take 310 mg per day if 19-30 years old, and 320 if 31 or older. Magnesium also relieves stress and relaxes the mood since it activates the parasympathetic nervous system, so it’s good to consider this supplement if you’re simply stressed out!

5. Calcium

What it does: Calcium helps strengthen bones and teeth and helps the function of muscles. Women should take calcium since they start losing bone density in their twenties and need plenty of calcium to make up that deficit.

Recommended dose: The NIH recommends 1,000 mg per day, although too much calcium has been connected to heart disease.

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