6 Crucial Nutrients For 30 Somethings

Posted By Lovella Sitoy in Rapunzel on Dec 04, 2015

So you’ve reached the 3’s - and it’s great! You are now a certified woman of wisdom and you definitely look better than your awkward teen years. But let’s face it; things change, your body changes. And it requires certain types of vitamins and minerals to keep you strong and of course look your best as always.

Alongside a cleaner and healthier lifestyle, taking vitamins can help you function perfectly and combat diseases. The nutrients and the dosage of intakes vary as we reach every new decade of our life. Ladies in their 30s have special needs. At this point, you are much, much more concerned about things like aging well, beating stress, staying energized, and living healthier.

Ideally, your regular diet should be able to provide you with all the nutrients that you need to achieve your health and beauty goals. However, in a real world, you know this may not always be the case. The good thing is, with quality supplementation of these vitamins and minerals, you won’t be missing out on any of these crucial nutrients for optimum health and appearance when you’re in your 30s.

Antioxidant Vitamins

Vitamins such as vitamin A, vitamin C, and vitamin E are antioxidants that are quite crucial for 30 something women. At your age, you may be starting to see fine lines on your face. It’s because your skin have become thinner and collagen proteins may have started started to deplete. Plus, with the threat of free radicals in our modern environment, aging can accelerate before you even know it. The only way to beat these nasty wrinkles is to take antioxidants. They are efficient free radicals scavengers to help you ward of any early sign of skin aging. Vitamin C and A specifically help boost your collagen production naturally - and supercharge your immune system too!


Women are more prone to developing the ‘brittle bone disease’, known as osteoporosis. Now is the time to start thinking about potential diseases if you lack certain nutrients in your body. And osteoporosis is one of them. This condition leads to bone fractures and breakage during accidental fall. To prevent this from happening, you need to have a solid supply of calcium in your bones while you’re young (before menopause). This bone disease usually occurs in calcium deficient women who are in their 50s. So now is the perfect time to make your bones strong and healthy. Although calcium is popularly known as a bone mineral, it is likewise important for your hair and skin.

Vitamin D

Without this vitamin, calcium will go down the drain. You need to pair calcium with Vitamin D so that your body can effectively absorb calcium and make it useful for your bones and body. If you want to avoid bone loss or any other disease associated with calcium deficiency, you need to take vitamin D and calcium together.

Folic Acid

Women in their 30s are also in their childbearing stage. And those of you who plan to get pregnant should increase your intake of folic acid or folate. This B vitamin prevents fetal defects and ensures that your future child is healthy and normal. 


Iron is another crucial mineral for women of any age. Although 30 somethings should be more consistent in taking their daily dose of iron because they are more prone to iron deficiency. You are in your prime in terms of your career and family life and therefore require more energy. Make sure to pair this with vitamin C to ensure absorption of this mineral. 

B vitamins

The B-group of vitamins are indeed very important for a 30 something woman. Deficiency of any of these vitamins can greatly affect your health, your mental wellbeing, and overall appearance as well. These vitamins work together to maintain a sharp mind, active body, and healthy hair, skin, nails, and eyes. Also, these nutrients fight depression and enhance your mood by increasing your body’s serotonin levels. Without sufficient levels of B complex vitamins in your body, you’ll be more prone to many diseases including heart disease, anemia, hair loss, and cancer.

Before taking any vitamins, it’ll be good to talk to your doctor and ask for advice. Make sure that you take only premium-made supplements to ensure that your body truly benefits from supplementation.
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