No matter your age, vitamins can be beneficial for your overall health and nutrition. But have you ever thought about what vitamins you should be adding to your diet now that you are in your thirties? The thought alone can be overwhelming. There is so much information out there, the options are endless, and it can get confusing. So we thought we would help out by breaking down the best vitamins for women in their 30s.
To do so, I sat down with Sarah Quinn, a Nurse Practitioner and Owner of Arcadia Wellness Center here in Phoenix. She helped to narrow down what the best vitamins for women in their 30s are that will benefit their overall health/wellness. Sarah had helped me immensely in the past by prescribing some vitamins/supplements I was lacking, so I knew she would have some great insight!
So lets break this down, shall we?
Best Vitamins For Women In Their 30s
Even though this is something we can easily get from sun exposure, according to Sarah (and recent studies), we, as a population, have a chronic deficiency in Vitamin D. This specific vitamin is crucial in the role it plays in the regulation of Calcium in our bodies. In fact, Sarah does not even recommend women take a Calcium supplement. She states that we should be getting plenty of Calcium from our diet, but that we need to supplement that with Vitamin D in order to prevent poor bone density. Vitamin D is also crucial in helping to support our immune system, brain, and nervous system.
B12 is an essential vitamin, meaning our bodies need it and since we don’t make it ourselves we have to supplement it through our diets. Sarah noted that taking B12 is especially important for vegetarians/vegans since we get a lot of it from animal protein. The health benefits of B12 include helping with our nervous system, blood-cell formation, digestion, brain function, prevention of anemia and enhances our mood.
Probiotics have become quite popular over the past couple of years, but for good reason. They are bacteria that line our digestive tract and support our body’s ability to fight infection and absorb nutrients. We lose a lot of the “good” bacteria in our bodies from our lifestyles (taking antibiotics, eating too much sugar, etc.), so supplementing with a Probiotic helps to replenish them. In order to keep our bodies working properly, it is crucial to try to keep our “good” and “bad” bacteria balanced. The benefits of probiotics includes, improved immune system, promotes good digestive health, healthy skin, and so so much more.
Omega 3 Fish Oil
Fish oil is something people usually add to their diets later in life, but Sarah suggests starting at a much younger age. Fish oil helps to keep joints lubricated, supports heart health, good cholesterol. Like the B12, our bodies do not make Omega 3 fatty acids, so we need to get that Omega 3 from either our diets (eating fish is the best way) or from supplements.
Another vitamin to mention for women in their 30s, especially if you are considering getting pregnant or even just sexually active, is Folate Acid. When pregnant our need for this vitamin almost doubles and is very important in preventing certain birth defects. Taking a prenatal vitamin with the recommend dosage of Folate Acid should do the trick!
When talking with Sarah, I asked her what the best way to know if we are lacking in specific vitamins and while she did say, brain fog, a weak immune system, dull skin, recognizing a hormonal imbalance, among other things, can all be signs, the best way to know for sure is to get a blood test. Everyone’s bodies and lifestyles are different, so it’s hard to pinpoint exactly what someone might need or not need. The 4 vitamins/supplements listed above are a great place to start though!