Table of Contents
Table of Contents
Turning 30 can feel like a major milestone in a woman’s life for a host of reasons. Tips for optimizing health and wellness as we age circulate widely online. And increasingly, vitamins and supplements are promoted to support our changing bodies, addressing issues such as hormonal changes and decreased skin elasticity. But let’s face it, taking every supplement you hear about on social media is expensive and unnecessary.
As a physician, I’ve highlighted the most important vitamins and supplements that support a woman’s body in her 30s, including why they’re important and how much to take. Read on to create a wellness regimen that supports your body’s unique needs to help you feel your best in your 30s.
Navigating your 30s means paying closer attention to your body’s evolving needs. For many of us, this decade brings increased career demands, family planning, and metabolic changes — all of which can influence our nutritional requirements. When tailoring a nutrition and supplement regimen to support your long-term health goals, prioritize getting enough of these key nutrients for women in their 30s.
Vitamin D is an important nutrient that helps keep your bones strong, supports immune health, and may impact mood and depressive symptoms. For women in their 30s, vitamin D may offer the following health benefits:
Your best source of vitamin D is exposure to sunlight, but those who live in cold climates where the sun is low in the sky, people with darker skin, and older adults may not be able to get enough vitamin D from sun exposure. And since ultraviolet (UV) radiation from sunlight increases skin cancer risk, spending too much time in the sun isn’t recommended.
Few foods are naturally rich in vitamin D, though fatty fish, mushrooms that have been exposed to UV light, and eggs are among the best sources. Several foods and beverages (such as milk in the U.S.) are fortified, meaning vitamin D has been added to them. Studies show that most people aren’t consuming the recommended amounts of vitamin D through foods.
Adult women and those who are pregnant or breastfeeding should aim to consume 600 international units (IU) of vitamin D daily through foods and/or supplements. The daily upper limit is 4,000 IU.1 Talk with your healthcare practitioner about testing your blood levels of vitamin D and whether you need a supplement.
Vitamin B12, also known as cobalamin, helps our bodies produce red blood cells and genetic material and supports brain, spinal cord, and nerve health. Without enough vitamin B12, you may develop megaloblastic anemia, a condition that affects the blood and causes you to feel very tired.
If your vitamin B12 levels are low, taking vitamin B12 supplements can help improve your energy levels. But if you already get enough B12 through your diet, taking vitamin B12 supplements isn’t likely to boost your energy.
Fish, eggs, milk, clams, and oysters are good sources of vitamin B12. Plant foods do not naturally contain any vitamin B12, so if you follow a vegetarian or vegan diet, you may be at increased risk of vitamin B12 deficiency.
The recommended daily intake of vitamin B12 for women is 2.4 micrograms. Pregnant and breastfeeding women need more — 2.6 and 2.8 micrograms, respectively.2
If you believe you might benefit from supplemental vitamin B12, you can find it in the form of lozenges, capsules, or sprays.
Your body needs folate, or vitamin B9, to make genetic material and support cell growth and division. Getting enough folate is incredibly important for women of childbearing age to prevent neural tube defects in developing fetuses and premature birth during pregnancy.
Leafy greens, like spinach and lettuce, beans, and peanuts, are some of the best natural sources of folate. But getting enough, even for those with a well-balanced diet, can be challenging for women in their 30s.
Women of childbearing age should consume at least 400 micrograms of folic acid from dietary supplements or fortified foods daily in addition to the folate they get naturally through foods. Pregnant women need even more — 600 micrograms of dietary folate equivalents (DFE) throughout pregnancy. People who are breastfeeding need 500 micrograms DFE daily.3
Most prenatal vitamins or folate supplements contain 400 micrograms of folic acid, the recommended dose during conception planning, pregnancy, and when nursing.
Your body uses vitamin C (ascorbic acid) to protect cells from damage and support a healthy immune response. For women in their 30s, vitamin C can help prevent or lessen symptoms of a common cold — helpful for those of us with toddlers who bring home all the germs. It may also help protect against heart disease.4
Citrus fruits, strawberries, bell peppers, and tomatoes, as well as other fruits and vegetables, are great sources of this potent antioxidant. If you eat a well-balanced diet, you’re likely getting enough vitamin C. But if you feel your immune system could use a boost, try adding a supplement powder to a beverage you like or taking a capsule or gummy.
The recommended dietary intake of vitamin C for adult women is 75 milligrams. Pregnant and breastfeeding women need more, 85 and 120 milligrams, respectively. Women who smoke or are exposed to secondhand smoke need an additional 35 milligrams daily to repair damage caused by free radicals.4
Like vitamin C, vitamin E helps protect the body against free radical damage and supports a healthy immune system. Vitamin E supplements may help protect the heart and liver and may support cognitive health, but research results are mixed. More studies are needed to understand vitamin E’s role in health and the body.
Eating a well-balanced diet containing vitamin E-rich foods like nuts and seeds (including almonds, hazelnuts, sunflower seeds, and peanuts) and vegetable oils (like sunflower, wheat germ, and safflower oils) likely provides plenty of vitamin E to meet your body’s needs. People with fat-malabsorption disorders are more likely to be deficient.
Adult and pregnant women should aim for 15 milligrams of vitamin E daily, and breastfeeding women should target 19 milligrams.5 Some vitamin E supplements list the amount of vitamin E in international units (IU).
One IU of vitamin E is equal to:
Omega-3s are healthy fats that may support heart and mental health and offer other potential health benefits. They aren’t the same as fish oils, but they’re often found in fish oil supplements. There are three kinds of omega-3 fatty acids:
Studies suggest that EPA and DHA help keep your heart healthy. They can decrease levels of triglycerides, a type of fat in your body. When triglyceride levels are elevated, they can lead to plaque buildup in your arteries, increasing your risk of heart attack, heart disease, and stroke.6
Limited research suggests that eating more omega-3 fatty acids may also protect your brain health. A diet rich in omega-3s may decrease your risk of memory loss and Alzheimer’s disease.7
Omega-3 fatty acids are naturally found in foods like fatty fish and nuts and are added to others. Your body can make EPA and DHA from ALA in very small amounts.
No recommended daily intakes have been established for EPA or DHA. For women, the recommended daily intake of ALA is 1.1 grams. Pregnant and breastfeeding women need more, 1.4 and 1.3 grams, respectively.
Taking a daily multivitamin is a great way to ensure you’re covering your nutrient bases and getting many essential vitamins and nutrients at once. While multivitamins generally contain the recommended daily amounts your body needs, always check the ingredient list and how much of each vitamin and mineral a multivitamin contains before taking it.
Targeted supplements are useful, especially if you know that you’re low on a particular vitamin or nutrient. Individual supplements allow you to increase levels of nutrients you need without adding others that you may already be getting enough of — especially if you’re otherwise healthy and eat a balanced diet.
Whether you’re taking a multivitamin or a targeted supplement, always read the label and look for third-party certification seals from USP or NSF. Talk with your doctor before starting any new vitamin or supplement. They can help you decide which is right for you based on your individual health needs and which to avoid, given other medications you are taking.
Vitamins and supplements don’t replace a well-balanced diet — as a physician, I always recommend trying to meet your body’s nutrient needs through food before turning to supplements. But they can help fill any potential nutrient gaps in your diet.
Support a healthy lifestyle and feel your best in your 30s by eating a wide variety of fruits, veggies, whole grains, legumes, and lean proteins. Emphasize whole foods and limit added sugars, foods high in saturated fat, and alcohol. Beyond good nutrition, get regular exercise by moving in ways you love and engaging in strength training two to three days a week to build and maintain muscle.
As a woman in your 30s, you may feel added pressure to support your body as you age. If you’re healthy and eating a well-balanced diet, you’re unlikely to have a vitamin deficiency. But targeted vitamins and supplements can help fill any potential nutrient gaps in your diet and help you thrive in your 30s and beyond.
Instead of taking every supplement marketed online for women, ensure you’re getting enough of these key nutrients for women in their 30s: vitamins D, B12, C, and E, folate, and omega-3s. A daily multivitamin for women is an excellent way to ensure you’re meeting your body’s nutrient needs without going overboard. Always talk with your doctor before starting a new supplement to make sure it is safe for you.
References:
DISCLAIMER:This Wellness Hub does not intend to provide diagnosis...
This Wellness Hub does not intend to provide diagnosis, treatment, or medical advice. Read more. The content provided on this Wellness Hub is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. Information on this Wellness Hub should not be considered as a substitute for advice from a healthcare professional. The claims made about specific products throughout this Wellness Hub are not approved to diagnose, treat, cure, or prevent disease.
