What Vitamins Should You Take In Your 30s

Vitamin D And Calcium

During menopause, estrogen levels fall, and the risk of developing osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and vitamin D are essential for good bone health.

So, women should ensure that they adopt a diet and lifestyle that enable them to maintain levels of these vitamins.

Vitamin D

Womens activity levels and overall health status can affect their dietary needs.

These Are The Vitamins You Should Be Taking In Your 20s And 30s

When you’re young, having the time of your life eating all the things, drinking, and staying up late, it’s no surprise that your body, skin, and overall health might suffer. But because just taking a multivitamin isnt good enough , we got the true details from Jeffrey Gladd, MD, a member of the Care/Of Scientific Advisory Board, who talked us through which vitamins and supplements you actually need at this stage of your lifeplus which ones can give you some problems.

“In my practice, most of the 20- to 30-somethings generally have a poor diet,” says Gladd. He gets it: Because of budgets and crazy schedules, processed and fast foods are a mainstay in our diets. But while various supplements rolled into one multivitamin are great in theory, many over-the-counter multivitamins “lack in quality and are often sourced synthetically and at marginal levels for good support.”

Keep reading to find out which vitamins you should prioritize instead according to your needs.

Msm For Exercise Recovery & Joints

Remember when you could play a pickup game on Saturday and do it all over again the next day without hesitation? If you feel like its taking more time for you to recover between workouts in your 30s than it used to, youre definitely not alone.

Strenuous exercise causes increased oxidative stress and muscle damage and it takes the body time to recover from that.11 Research shows that the antioxidant and other beneficial effects of methylsulfonylmethane , a popular ingredient in many joint health supplements, may help you recover faster from workouts.11

MSM is also sometimes taken for hair and skin health since it supports keratin formation, which is needed for strong, healthy hair and nails.11,12 Check out the article MSM for Joint Health and Beyond to learn about more of the benefits of MSM.

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What Other Key Nutrients Do Men Need

The nutrients listed above represent the highlights to focus on at different ages. But you still need other important nutrients, Vitamin K , Zinc , and fiber .

Should men take fish oil? Yes! There are many health benefits of the omega-3 fatty acids EPA and DHA , such as supporting heart, brain and eye health. Experts recommend consuming at least two servings of fatty fish per week, which equals 200-500 mg EPA and DHA/day. If youve got heart health concerns, experts recommend 1000 mg EPA and DHA/day.10,11 If you dont regularly eat seafood, consider adding an Omega-3 supplement to your daily routine.

Learn More: How Much Omega-3 Per Day Should You Take?

The Bottom Line

Since mens nutritional needs change through the years, what vitamins should men take? While it depends on your age, lifestyle, and individual needs, key nutrients to focus on in your 30s and 40s include Vitamin A, B vitamins like Vitamin B6 and Vitamin B12, Vitamin C, Vitamin D, and Vitamin E, as well as calcium and magnesium. Men in their 50s and beyond share similar nutritional needs, but need more of certain nutrients,such as vitamin B12 and calcium. And to maintain a healthy heart, everyone should be getting enough of the omega-3s EPA and DHA, primarily through fatty fish or fish oil supplements.

Continue to check back on the Nature Madeblog for the latest science-backed articles to help you take ownership of your health.

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References

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Learn more about the power of herbs in Why Choose Condition Specific Herbs for Energy, Joint, Heart and Brain Health?

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Do You Have Any Nutrient Deficiency

The first question that you should answer when it comes to the vitamins that you should take care of a nutrient deficiency. You must know if your body is lacking any vitamins and nutrients. For instance, if you have iron deficiency, you will have to take supplements for that to make sure that your body balances it out.

The best way to find this out is to go to a doctor and do a blood test. The results will come in a few hours. They will tell the doctor if you have any nutrient deficiency and if your body suffers from things like anemia. Once you know that, you will be able to know which vitamins you need to take.

Now, if you dont have any nutrient deficiency, you can still take certain vitamins to have better health. When you are in your 20s, there are certain vitamins that are recommended that you take. They improve your immune system and help your body to function at prime levels.

When you are in your 20s, you are either at college or already working. This means that you are likely to be under a lot of stress. Potentially, stress levels that you are no used to. You are still getting used to the responsibilities and stress of adult life. Having bills to pay and people to answer to make it all harder.

Vitamins B6 B9 B12 & Eand Your 30

Apart from the fact that the society is positively biased towards men with sharp minds, and intellect

A healthy brain is also a sign of strong overall health.

Studies have shown that vitamins B6, B12, B9 and E are very active when it comes to improving your brains mental prowess and processing power

Vitamin E protects your brain cells, by removing free radicals

This type of oxidative stress damages brain cells, and harmful to every affected organ.

Vitamin E has also been shown to protect your brain from dementia, stifling the typical quick progression to Alzheimers in those who already have dementia.

Vitamin B6, B9 and B12 help maintain brain health, especially as they break food down and allow nutrients to be absorbed by the body and brain.

A sharp mind with high neurological computing powers is an asset for a man of ambition.

Never forget that staying sharp as a razors edge can put you leaps and bounds ahead of competitors. This applies constantly in the cutthroat arenas of business, sports, and exercise performance.

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For A Better Immune System Take Vitamin D

Nature MadeVitamin D3

“Vitamin D is necessary for immune and hormone support, but many individuals who live north of Atlanta often have low levels and deficiencies particularly in the winter months,” points out Gladd. “Ideally, one would have levels measured to determine their ideal dose, but most would benefit from taking 1000 to 2000 IU daily of vitamin D3.”

Garden of LifeVitamin B Complex

“The Bs are key for supporting cognitive and nerve health and mood. B complex supplementation, with its inclusion of folate is particularly important for women in this age group to protect potential babies from spinal cord defects. Rather than single one B vitamin out, it is generally better to take them all in a B complex.”

Vitamins And Supplements To Take With Food

You know that the best way to get your daily recommended amount of vitamins and minerals is through whole foods. However, sometimes your diet may not provide you with all the essential nutrients your body needs throughout the day. Enter: Dietary supplements.

Vitamin and mineral supplements can provide an extra boost and prevent a deficiency for those who have a health condition, or simply need more in their diet. When it comes to supplements, choosing the correct dosage is important, as well as how and with what you take your vitamin.

Read on to learn the dietary supplements you should always take with food to maximize your bodys absorption.

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Garden Of Life Multivitamin

The Garden of life multivitamin is another great option for men in their 20s. This one has another focus than the previous multivitamin options. It has probiotics, which is perfect for your digestive system and immune system as well. You will notice that you wont get sick anymore due to the probiotic.

Another great thing about this multivitamin is that it focuses on prostate health. It has properties that are good for the prostate and improve its health. This is important for men at any age, so it should be no different even if you are still in your 20s.

It has all the vitamins that men need. You get the complex A, B, C, D, iron, zinc, calcium, and everything that you need to have balanced health. You need to take it daily to see actual results, and it is worth having the discipline with this one. It works.

This vitamin, like all the ones on this list, has organic ingredients. It cannot be emphasized enough how important this is. Having organic ingredients ensures that you wont get exposed to synthetic products that may cause your body harm after taking the vitamin for a long time.

So, as you can see, the Garden of Life multivitamin is one of the best vitamins for men in their 20s. It has all the vitamins that you need at this stage in your life and more. Click to see pricing on Amazon here!

The One To Watch Out For

Maskot/Getty Images

One supplement that’s tricky, Gladd points out, is iron. “The problem with iron is that while you definitely do not want to be low, you also do not want to have excess amounts of iron, as it can be oxidizing or damaging. Men in this age group rarely need to consider iron supplementation, but women should have their iron levels checked. Having a period monthly means blood loss, and if the diet and/or digestive absorption are not supporting this loss with replacement, then you can start to feel the effects of iron deficiency: fatigue, brain fog, muscle cramps, or restless leg syndrome at night.”

Zoa Photo/Stocksy

Sound like things you’ve experienced? Head to your doctor and have your blood checked. If you’re low on iron, Gladd recommends taking iron supplements recommended by your doctor onâwait for itâan empty stomach with a small amount of orange juice. Gladd explains: “The vitamin C helps with absorption into the bloodstream.”

Lastly, Gladd points out that above all, you should focus on eating right and having a healthy lifestyleâthat will help with your overall wellness and is the best investment, obviously. Once that’s addressed, you can use vitamins to help with the gaps.

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Saw Palmetto For Prostate & Urinary Health

Maybe you havent noticed changes in urinary or prostate health just yet, but you shouldnt wait until problems show up before thinking about this important area of health for men.

Prostate changes are a fact of life for men as they age. Starting as early as your mid 20s, your prostate slowly gets bigger as a normal part of aging.26 And by the time you reach your 50s that may cause changes in urination frequency and comfort as a result.26

Your 40s are a really good time to take steps to help protect your prostate in advance, and saw palmetto is one of the most common supplements taken by men to support prostate and urinary health.27 Get a head start on your prostate health with Swanson Premium Saw Palmetto.

What Vitamins Should A 30 Year Old Woman Take

If you are a women who is in her 20s, 30s, or 40s, then you might be wondering what are the best vitamins to take? This article shares eight of the best vitamins that women of child-bearing age should consider.

Women are generally considered to be of childbearing age between our late teens to late 40s, so we need to factor in special considerations when deciding which vitamin supplements to take.

Some of the ways vitamins and supplements can benefit our health include:

• supporting hormonal and thyroid balance
• preventing anemia from menstruation or childbirth
• and replenishing vitamins and minerals that have been depleted due to birth control, other medications, life stressors, exercise, food choices, and more.

Heres a basic overview of the best vitamins and minerals for a woman in her 30s, or any woman of childbearing age.

You might also like my article on the Best Vitamins for a Teenage Girl. And, if you are a woman with PCOS, you should also read my article on the Best Supplements for PCOS.

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So Youre In Your 30s Huh

OK, were there, and some of us are almost done being therein our 30s that is. By now you probably have noticed some changes that have gradually been happening since 29 has turned into 30+. Were starting to see those fine lines and wrinkles from smiling too much or spending a little too much time in the sun when we were 20 and having fun. Your menstrual cycles may be more irregular or heavy. Your metabolism may have seemed to slow down. Sounds like fun huh?

But have no fear, you still have a lot of fabulous days ahead of you! Your body will continue to age unless you make a deal with Isabella Rossellini like Goldie Hawn and Meryl Streep did, and I wouldnt recommend that. So lets cheers to what we have left in our 30s and continue to love our bodies as much as well can and that may mean we need a little help from pill forms of vitamins and supplements.

What Vitamins Should You Take Daily

It is estimated that about half of American adults take some type of vitamin or mineral supplement.

People might take supplements if they know theyre missing a certain food group, says Patton. Others might take supplements for the antioxidant benefits or because they know they dont eat fruits and vegetables. Some people may have a true deficiency.

Everyones vitamin needs are different, so its a good idea to talk to your doctor or registered dietitian before starting to take supplements. They can help you decide which products to take, or if you need to take any at all. Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems.

Read Also: What Vitamins Are For Bones

Iron And Magnesium: With Dinner

Iron can cause upset stomach, while magnesium can have a laxative effect thats less than ideal in the middle of your workday. Caffeine also reduces the amount of iron your body is able to absorb, notes the NIH, making it a bad pair with your morning matcha latte. So take both iron and magnesium with a meal, preferably dinner, to slow down the digestive process and reduce the chance that theyll irritate your stomach. Anytime you think a supplement might be causing upset stomach, having it with food or later on in the day can be easier than on an empty stomach, says Brissette.

How To Choose A Multivitamin For Women

With so many multivitamins available, deciding what product to choose can feel overwhelming. Here are a few factors to consider:

• Age and life stage. There are multivitamins made specifically for different age groups, as our nutrient needs change as we age. On a similar note, people who are pregnant or breastfeeding should opt for a product thats specifically formulated to meet there prenatal or postnatal needs.
• Dietary restrictions or allergies. Be sure to carefully read ingredient labels if you have a food allergy or dietary restriction.
• Amount of nutrients provided. In general, its best to avoid products that contain megadoses of any vitamins or minerals unless a higher dose has been recommended by a healthcare professional.
• Number of pills. If you have difficulty remembering to take your vitamins, opt for a product thats taken just once per day. Additionally, if you dont like swallowing pills, consider a gummy or chewable option instead.
• Budget. Since some products recommend taking multiple pills per day, be sure to consider the price per serving when determining whether a supplement fits your budget.
• Quality. Look for supplements that are thoroughly tested for quality and accuracy. Ideally, choose products that are third-party tested by organizations such as USP, NSF, or ConsumerLab.

Before beginning any new supplement, we recommend talking with a healthcare professional. Not everyone needs to take vitamins.

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• Price: $$$
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