Join The Thirty Club – What Vitamins Should I Take Daily - For a Woman in Her 30s

Join The Thirty Club – What Vitamins Should I Take Daily - For a Woman in Her 30s

Let’s start this article with a quote from Joan Collins: “Age is just a number. It's totally irrelevant unless, of course, you happen to be a bottle of wine”. We do agree with dear Joan, but concerning your nutritional intake and diet, there are certain aspects that might be worth considering when you are a woman in your thirties.

Blog Author Elena Health Coach at CARE
Elena Iagovitina

Health Coach

Published in Nutrition
11 min read · Oct 10, 2023

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When women step into their thirties, this third decade of life marks a pivotal chapter. You leave behind the largest part of your formal education, know a little more about yourself, and feel more confident than in your often hectic and wild 20s. It's typically a time of reflection, life planning, settling into ourselves, and pinning down what we want from life.

Especially during this new, exciting chapter of life, self-care and health insights can help you set the right course for the upcoming decades. After all, we only have this one body and should treat it with care and respect. Therefore, in this article, CARE explores the realm of female human physiology with a focus on the best vitamins for women in their 30s. We will uncover the essential nutrients that form the backbone of women’s health and wellness during this demanding period in life.

Join CARE as we unravel the biological mysteries that empower women to live their best lives. What vitamins should a 30-year-old woman take? You’ll find out just that in the next few minutes.

What Vitamins Are Essential For Women in Their 30s?

Everyday vitamins for women in their 30s include folic acid, iron, vitamin C, vitamin B, multivitamins [1], and in some cases, prenatal vitamins.

But iron is a mineral and not a vitamin, right? Yes, iron is a mineral. Vital nutrients and components like minerals are often included in “daily vitamin” supplements or referred to synonymously. It is a common practice to include different types of bioactive components or minerals into one supplement and refer to these supplements as A-Z vitamins, even though they also include non-vitamins.

We’ll explain to you in detail why each vitamin, mineral, or fatty acid is important for your body, specifically being a woman in your 30s.

Maintaining energy, vigor, and performance can sometimes feel overwhelming in our everyday lives – our job, friends, family, and activities keep us busy, and leading a healthy lifestyle can help us keep up with all our tasks and demands.

Women in their 30s typically have to multitask between their careers, childcare, social activities, and everyday chores like grocery shopping, cooking, and housekeeping. Even if you have a supportive partner who helps with all the chores, life in your 30s is usually busy because children tend to be still young, and our careers might still be evolving.

Amidst this daily hustle of life, your silent supporters are vitamins. These micronutrients play a vital role in fortifying your well-being.

So, if you have just asked Google, “What vitamins should I take daily for women in 30s?” or wonder, “What are necessary everyday vitamins for women?” CARE is here to shine a light on which vitamins to take in your 30s as a female.

A healthy metabolism, support of your reproductive health, and a robust immune system are just some advantages of the right vitamins for women in their 30s.

Folate (Folic Acid) for Your Reproductive Health

Since more and more women take advantage of extending their academic education, the age at which American women give birth has shifted. Over the last thirty years, birth rates have declined for women in their 20s and increased for women in their late 30s and early 40s, according to a report from the U.S. Census Bureau. In fact, the trend has pushed the median age of U.S. women giving birth from 27 to 30 years. [2]

Therefore, if you wish to have children, your 30s are probably the time in your life when you should focus on and support your reproductive health.

For women in their 30s who are planning to start or expand their families, folate, or folic acid, is crucial. Folate is essential for fetal development during pregnancy because it helps prevent birth defects in the brain and spine of the fetus. Even if you're not planning a pregnancy right away, it's a good idea to ensure you're getting enough folate through foods like leafy greens, legumes, and fortified foods like cereals or consume a folic acid supplement. [3]

B-Vitamins – Less Stress, More Energy, Please

Vitamins for a 30-year-old woman should definitely include the different B-vitamins. B vitamins, a group of vitamins including B6, B12, and folate, are integral vitamins for a woman in her 30s. Those vitamins support a healthy brain (nervous system) and help your body to manage stress. In your 30s, when your evolving career and family responsibilities may lead to increased stress levels, a sufficient intake of these vitamins is crucial. They can be found in various foods, including lean meats, fish and fish oil, eggs, and whole grains.

For example, vitamin B12 is a critical daily vitamin for women in their 30s due to its contributions to physical and mental well-being. Vitamin B12 is indispensable for your metabolism, aiding in the conversion of food into energy. In your dynamic and often demanding adulthood, maintaining optimal energy production is paramount for meeting professional, social, and personal commitments [4]. Vitamin B12 can also influence mood, cognitive function, and overall mental clarity. [5]

Additionally, vegetarians or vegans should ensure an adequate intake of vitamin B12 as it is primarily found in animal-derived foods.

Iron & Omega-3 Fatty Acids – Essential Non-Vitamins

Iron and omega-3 fatty acids are both not a vitamin, but due to their importance for women’s health, they are integral parts of most daily supplements and vitamins for women in their 30s.

Let’s begin with the importance of why you should consider iron supplements. Women, particularly those menstruating, have an increased risk of iron deficiency anemia since they lose between 60 milliliters, around 2.7 ounces (0.1 kg), of blood during each period. [6]

Iron is a crucial component of hemoglobin, the red blood cells responsible for transporting oxygen in your blood. This can not only add pain and stress to your daily life but lead to insufficient amounts of iron in your blood. [7]

Inadequate iron levels can lead to fatigue, weakness, and a reduced ability to focus—symptoms that can significantly impact the active and bustling lifestyles you lead in your 30s.

Moreover, iron is vital for reproductive health. Women of childbearing age need an ample supply of iron to support the increased blood volume during the monthly cycle and the development of a healthy fetus in case they become pregnant. [7]

Omega-3 fatty acids, specifically EPA and DHA, are essential for heart and brain health. They help reduce the risk of cardiovascular diseases and support cognitive function for women in their 30s. Incorporate rich foods like fatty fish (salmon, sardines and mackerel), or take fish oil supplements to ensure an adequate intake of these vital fatty acids. [8]

Prenatal Vitamins – Are You Planning A Family?

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Prenatal vitamins are typically recommended for women who are pregnant or planning to become pregnant. However, there are situations where you may benefit from taking prenatal vitamins even if you are not currently pregnant.

Since prenatal vitamins often contain a range of essential vitamins and minerals, including iron, calcium, vitamin D, and B vitamins, these nutrients are important for the overall health of a woman, pregnant or not. Women in their 30s should consider taking prenatal vitamins as a form of nutrient insurance to fill potential dietary gaps if they plan to become pregnant.

If you are not in the process of family planning, you might want to take a look at multivitamins.

Multivitamins – A Vitamin “Cocktail”

Interestingly, women’s nutritional and body needs change with their age due to various factors, including hormonal changes, changes in metabolism, and the natural ageing process. [9]

For example, older women who go through menopause require more vitamin D and calcium to maintain bone health and prevent osteoporosis, while women in their 30s benefit from additional iron or folic acid for their reproductive health. [10]

Multivitamins formulated for specific age groups, like women in their thirties, can help address these changing demands and cover a broad spectrum of micronutrient needs in young to middle-aged women.

A daily integration of one supplement or various supplements offers a convenient way to ensure that vitamins, fatty acids, and minerals are consistently part of your daily routine.

Be aware that many multivitamins contain vitamins and minerals, whereas some of them do not include omega-3 fatty acids.

If you want to take one supplement only, certain brands label them as “Multis” or “one-a-day”’s. Supplements can be especially beneficial for women in their 30s who have busy schedules or who may not have the time or inclination to plan and prepare balanced and healthy meals each day. [11]

Vitamin C – The Superstar Among Vitamins

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with a wide range of essential functions in your body. This vitamin is undoubtedly among the most famous and widely supplemented vitamins because it is common sense for many that vitamin C is healthy.

Vitamin C serves as an antioxidant. Antioxidants help us to combat oxidative stress and protect our cells from damage caused by free radicals.

While vitamin C is important for people of all ages, it holds particular significance for women in their 30s since their life is often characterized by increased physical and emotional demands like family planning and/or working on their career. [12]

Vitamin C is also vital for our skin's collagen production, which helps our body to maintain healthy skin, hair, and nails. Additionally, it boosts our immune system, aiding in the body's defense against infections and supporting overall wellness during busy and sometimes stressful times. [13]

Vitamin C is also important for vegetarians and vegans. It aids in the absorption of non-heme iron, found in plant-based foods, which is vital for ladies following vegetarian or vegan diets. [13]

Are Daily Vitamin Supplements Recommended For Women In Their 30s?

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When we stumble into our thirties, although this usually starts in our mid-twenties, we often get bombarded with multiple new aspects of adulthood — doing our taxes, looking for insurance, and helping out ageing family members who once pampered us.

Those growing tasks and responsibilities should definitely include taking charge of your own health. Ask yourself if you do get enough vitamins from your food and if you follow a healthy and balanced diet.

If you can answer these questions with “yes” because you regularly opt for a diverse range of foods, including fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives, you probably cover most essential vitamins and nutrients already. Kudos to you!

The reality is that most women in their 30s barely have time to follow a balanced diet by preparing fresh, diverse, and healthy dishes each day, which means their nutritional and vitamin intake might suffer.

If you can’t find the time to change your cooking and eating habits presently or your demanding career is overshadowing your health priorities, you can support your body with high-quality vitamin supplements. [14] Ensuring you are supplied with your daily vitamins can be the ultimate strategy towards a healthy, balanced, and happy life.

So, ladies, seize the day (and your health) and make taking your daily vitamins a non-negotiable priority for yourself.

A CARE blood analysis can help you gain a profound insight into your blood values and nutritional intake. Our healthcare specialists will dedicate their expertise to your personal blood count and discuss the results and indications in detail with you. Seize your wellness potential with CARE to live your best life.

We will be happy to advise you on recommendable changes in your diet or on the suitability of supplements in relation to your blood results to help you take your health and wellness to the next level.

Should I Take Multiple Individual Supplements or One Multivitamin?

Is it better to take one multi or multivitamin each day, or should you take a number of different, individual supplements?

The choice between individual supplements or a “multi” for daily vitamin and mineral intake depends on your dietary habits and individual needs. Naturally, personal circumstances vary for each woman. Whereas some women may benefit from one multivitamin a day, others  might be better or with numerous different supplements.

For example, if you follow a vegan or vegetarian diet, you might profit more from vitamin B12 & omega-3 supplements, while carnivorous individuals with limited sun exposure may profit more from vitamin D supplementation.

Additionally, women with certain medical conditions or those who intend to get pregnant may require specialized vitamins such as folic acid, prenatal vitamins, or iron. Therefore, specified supplements and age-or age-purpose-intended multivitamins can offer a tailored approach to cover a broad spectrum of vitamins and minerals, potentially filling nutritional gaps. On the other hand, individual supplements allow you to tailor your vitamins and minerals to your individual needs and only take those where our blood analysis specifically indicates that they are needed.

Please note that it is always essential to choose reputable supplements designed for your specific need or age group to profit from vitamin supplements in the best way possible. Vitamins and nutrients from high-quality food sources are always to be preferred instead of artificial vitamin sources. Preferably, discuss this with a healthcare provider or nutritionist.

Your supplementation with vitamins should be based on your individual dietary intake, your health goals, and any specific deficiencies or concerns, which can be identified with the guidance of a blood analysis by CARE.

List of References

Blog Author Elena Health Coach at CARE

Elena Iagovitina

Health Coach at CARE Zurich

About the author

Elena is an enthusiastic Health Coach and blog writer at CARE, with a passion for holistic medicine and health. Previously, Elena worked for almost five years as a coach leading retreats, workshops, and seminars. These included mind-body therapy: breath work, meditation, and massage; as well as energy force therapy: reiki, and qi gong; and third expressive therapy: movement, writing and support groups. Elena shares exciting articles on the blog, on the topic of where the alternative and traditional medicine intersect with Western Medicine. Elena is also the driving force behind the CARE community. In her spare time, she enjoys hiking, traveling to remote locations and dancing. You might also see her on the lake of Zurich as a coast guard. Join her on her journey to learn more about health and discover the world of preventive medicine! Visit all articles written by Elena!