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Diet & Nutrition, Health

8 Vitamins and Minerals For Women in Their 30s To Take Daily

Written by Zola Johnson
Nutritionist and Aesthetician
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If you’re a woman in your 30s, then you may be wondering what are the best vitamins for this stage of life. And you’re right to be concerned about this topic since this is the stage in which we are fertile.

Our body has a lot of health demands, but you don’t need to worry. You can easily achieve all your vitamin requirements. All you need is the right guidance about nutrition and supplements.

Keep reading to discover the best vitamins for women in their 30s.

Benefits of Vitamins for Women in Their 30s

There are multiple reasons why you should ensure you’re getting all the best vitamins and minerals.

Women in their 30s have special needs. In general, these vitamins help our health in the following ways:

  • Supporting hormone balance – Our hormones rely heavily on vitamins and minerals. Not only that, but they are made out of these nutrients. So, you need to include enough of these so that your hormones can function the right way.
  • Preventing anemia from menstruation or childbirth – Every month, women lose a lot of nutrients during their menstrual cycles. Childbirth is also a very stressful stage for our bodies. Therefore, it’s essential to replenish these lost vitamins and minerals.
  • Replenishing depleted vitamins and minerals – We lose nutrients through birth control, certain medications, life stressors, exercise, food choices, etc. That’s why having a healthy diet and daily vitamins is important.

Should You Take Supplements?

Here’s the thing: Women are fertile from their early teenage years till their late 40s. So, a woman in her 30s is at the peak of her fertile life.

Women, overall, have special dietary requirements compared to men. Our bodies go through a lot of changes, including pregnancy. Each stage has hormonal shifts, so it’s important that we are nourishing our bodies the right way.


The problem is when you don’t get enough, you will struggle to conceive. Also, you may have a horrible metabolism, just to name a few examples.

Problems like lack of energy, moodiness, depression, or hormonal problems are all related to vitamin deficiency. Additionally, the quality of food has decreased over the past years, making us more prone to these problems.[1]

Unfortunately, most modern foods are overprocessed and lack quality nutrients. Coupled with that, our bodies lose nutrients due to the menstrual cycle, sickness, exercise, etc.

That’s where supplements come into play. Bear in mind that having a quality diet is key to getting all those vitamins.

8 Best Vitamins and Minerals for Women in Their 30s

Here are the most essential vitamins and minerals that every woman in her 30s needs.

1. Vitamin B Complex (Especially B9 and B12)

B vitamins play an important role in your metabolism. Besides regulating energy, these vitamins also help in the formation of blood.[2] Complex B vitamins also help regulate brain functions and are important in preventing depression.[3]

Doctors usually recommend folic acid (B9) during the early stages of pregnancy. This vitamin basically helps the body make new cells. Getting enough folic acid can prevent major birth defects in the baby’s brain and spine.[4]


Good food sources include leafy green vegetables, fruits, dried beans, peas, nuts, cereals, and other grains. Even if you eat these products regularly, including a good folic acid supplement is a must.

B vitamins are also water-soluble, which means that whatever the body doesn’t use is easily lost through fluids. For that reason, you need to have a regular supply of these vitamins.[5] Make sure you add foods like eggs, milk, meat, fish, dark green veggies, kale, and spinach to your diet.

2. Iron

Iron is one of those major minerals needed for women’s health, especially during the fertile period. As women, we lose iron during our menstrual cycle. Therefore, it’s vital that we eat enough iron-rich foods.[6]

Anemia is a common iron deficiency in women. This happens because of a poor diet.

According to the World Health Organization, 30% of non-pregnant women are anemic and 40% of pregnant women are anemic. Anemia causes tiredness, insomnia, headaches, and overall loss of energy. Other symptoms include hair loss and low energy.[7]

Believe it or not, women are low in iron levels. So, it’s crucial that you check with your doctor. You should also follow a healthy diet that includes enough iron.


You can include iron-rich food sources in your diet like spinach, liver, legumes, red meat, quinoa, and turkeys. Take iron supplements if your levels aren’t between 40-70 mcg/L.[8]

3. Vitamin D

This vitamin is known as the sunshine vitamin.[9] The reason is simple: You can get vitamin D by being exposed to some sunlight.

Vitamin D works as a hormone and unlocks most body functions. This vitamin is essential for brain, muscles, bones, and teeth health.[10]

However, compared to other nutrients, a vitamin D deficiency is unlikely. The best sources, besides sunlight, are eggs, dairy products, meat, poultry, as well as fortified foods.

4. Omega-3

Omega-3 (EPA and DHA) are considered essential fatty acids. Since our bodies cannot produce enough on their own, we need to get omega-3 from food or supplements.[11]

Omega-3 helps fight depression and anxiety.[12] Moreover, it helps improve eye health and reduces heart disease and chronic inflammation.


Salmon and other cold water fish are rich in omega-3. You can also find them in avocado, olive oil, and nuts. To ensure enough omega-3 intake, doctors usually recommend supplements.[13]

5. Calcium

Calcium is important for our bone health, muscles, and nerves. It also helps protect against certain cancers, diabetes, and high blood pressure.[14]

However, if you’re a woman who avoids eating dairy products, you could be at higher risk of calcium deficiency like osteoporosis. That’s the reason why every woman of childbearing age should eat enough calcium.[15]

The good news is that you can get calcium in rich foods like dairy, green vegetables like broccoli, and certain fortified products.

Calcium supplements can be risky, though. Excess calcium is associated with high kidney stones, hardened blood vessels, and heart disease. So, experts recommend taking calcium with vitamin K, which helps to avoid blood clots.[16]

6. Magnesium

Magnesium aids calcium in blood, bone, muscles, and nerve health. A diet poor in this mineral leads to magnesium deficiency, which is very common.[17]

Also, eating too much processed food blocks magnesium in your body. You may experience muscle cramps, unexplained fatigue, mood disorders, high blood pressure, irregular heartbeat, nausea, and muscle weakness.


Make sure you eat foods like legumes, whole grains, leafy greens, and nuts.

7. Prenatal Vitamins

Doctors usually prescribe prenatal vitamins to childbearing women. But you don’t need to wait until you are pregnant to take them. These types of vitamins are packed with folic acid and iron since they are vital for baby development. This extra boost of nutrients will make the baby healthy.

Some of these vitamins also have good levels of zinc, copper, iodine, and vitamin D.

8. Probiotics

Technically, probiotics are neither vitamins nor minerals, but they play an important role in our health.

Probiotics are essential for gut health, especially since our gut is constantly exposed to toxic substances and agents.

An example is certain medications can cause a leaky gut. Apart from that, an unhealthy gut will slow down your body’s digestion. So, consuming probiotics will stimulate the healthy bacteria in your gut.

Women over 30 usually experience gut health issues like constipation, food sensitivities, allergies, and diarrhea. You can find probiotics in yogurt, kefir, and other fermented products. Also, you can find them in the form of supplements.

Final Thoughts

Some of the best vitamins for women in their 30s are easily accessible. All you need to do is follow a healthy eating lifestyle that includes quality whole foods that are packed with vitamins and nutrients.

Get enough sunlight exposure as well, and make sure you check with a professional before getting supplements.

Featured photo credit: Artem Podrez via pexels.com


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