The best vitamins to fix your 14 worst vices

Beneath the veneer of every health-conscious woman lurk a few nasty habits. After all, nobody's perfect. And though you can't pop a pill for every peccadillo, there are some adjustments—right in plain sight in the vitamin aisle—that can minimize the impact of your dirty little secrets. Of course, they're not permanent solutions, and you know it: Good health can come only from eating most of the right foods, most of the time. But everyone wants to be nutritionally naughty now and then, and we've got just the Band-Aids to cover up your boo-boos.
You buy green vegetables all the time. You just don’t eat them.
Turns out that skipping salad is a relatively minor offense. Greens provide valuable fiber and folate, but so do other vegetables, fruits, and grains (not to mention your breakfast cereal). The potential nutritional risk, experts say, is that you might be missing out on vitamins A and K. But true deficiencies are relatively rare, and as long as you eat plenty of other fruits and vegetables, particularly carrots, cantaloupe, apricots, mangoes, and lettuce, you're assured of getting these necessary nutrients.
Fast Fix: Eat plenty of the veggies you do like. Try to take in enough vitamins A (700 mcg per day), B6 (at least 1.3 mg per day), and B12 (2.4 mcg per day).
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Okay, you hate all vegetables.
Closet vegetable haters are feeling guiltier than ever now that federal dietary guidelines recommend 2 cups of fruit and 21Ž2 cups of veggies (or nine servings total). Well, you're far from alone—CDC researchers report that 76% of us do not meet fruit recommendations and 87% don't make the veggie guidelines.
But in this case, there is no hope in a bottle. "We know that vegetables provide literally thousands of phytonutrients," says Jeffrey B. Blumberg, PhD, director of the antioxidants research laboratory at Tufts University. "No one has discovered a way to put them all into a supplement." Veggie haters are also likely depriving themselves of much-needed fiber: Between the ages of 19 and 50, women should eat 25 g of dietary fiber each day; after age 50, it's 21 g, says Joanne Lupton, PhD, a nutritionist at Texas A&M University who worked on the federal fiber guidelines. Yet most women get only about half that.
Fast Fix: Make use of fiber supplements. A serving of a typical fiber supplement provides about 4 g. "Supplements are not dangerous if taken correctly, and they can be helpful in maintaining regularity," Lupton says. Just make sure to follow the directions to drink enough water. And give yourself a deadline for finding some vegetables you'll actually eat so that you can shove those fiber supplements to the back of the medicine cabinet, where they belong.
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You never lift weights.
Could "bone-jarring" exercise ever be a good thing? Well, yes: Weight-bearing exercise—something more vigorous than your morning stroll—fends off osteoporosis. And most of us are savvy enough to know that calcium is also critical. But it turns out that making sure you get adequate vitamin D is even more important than nutritionists once thought, because it's crucial for calcium absorption. It's best to get vitamin D from sun exposure and food, as there's no chance of taking in too much from these natural sources. But supplements can be toxic. In February 2013, after a review of research found little evidence that vitamin D supplements prevent fractures in healthy women, the US Preventive Task Force recommended that postmenopausal women refrain from taking them.
Fast Fix: Up your vitamin D—judiciously. Current recommendations are 600 IU for men and women ages 19 to 70, and 800 IU for ages 71 and older (though some experts say you should go much higher). For the time being, make sure you're getting at least what's suggested for your age group, and don't worry about going somewhat higher. The tolerable upper limit, according to dietary guidelines, is 4,000 IU per day. Vitamin K is also linked to bone health, so your diet should include 90 mcg per day, entirely from food sources. K is bountiful in broccoli, cauliflower, brussels sprouts, and leafy greens.