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Supplements women need after 30

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8 Supplements Women Need After 30

As we get older, our bodies change as well. While taking a standard multivitamin is still relevant, there are several more supplements that women might consider taking to support their bodies and keep them healthy and young from the inside out. The world of supplements is diverse and each woman needs different supplements based on her diet – keto, vegan, or weight loss. The following supplements are created for enhancing overall well-being, minimizing stress, and combating the first visible signs of aging.

1. Folate or folic acid

Found mostly in prenatal vitamins and women multivitamins, folic acid (or its natural form called folate) is crucial for fetus development and reducing the risk of birth defects. Women who are trying to conceive in their 30s should start taking folic acid at least 6 months before the potential pregnancy and keep taking this supplement during the entire pregnancy. 

Folic acid also provides amazing health benefits beyond prenatal support. It helps stimulate the production of new cells, maintain cardiovascular health, fight inflammation, decrease the symptoms of depression, and is good for your nails and hair. Folate is naturally found in dark leafy greens, beans, avocado, and some citrus fruit. However, it’s almost impossible to get 100% of your daily dose by eating the aforementioned foods. Supplementation is frequently required.

It’s recommended to take 400 mcg of folate or folic acid. If you’re trying to conceive or you’re pregnant, aim for 600 mcg.

2. Calcium and vitamin D combo

Women are four times more likely to develop osteoporosis and two times more likely to suffer from osteopenia than men. Calcium deficiency is common in 30-something women, which is why supplementation is often required. Since vitamin D is essential for better calcium absorption, it’s recommended to take a supplement that contains both nutrients.

In your 30s and beyond, women’s skeletal system begins to change and regenerate. The bones become less dense, losing calcium. Vitamin D deficiency contributes to calcium deficiency, increasing the risk factor for osteoporosis and osteopenia. Look for a supplement that contains at least 315-500 mg of calcium and 200 IU of vitamin D.

3. Collagen

Women after 30 start showing the first visible signs of aging. Mostly, it’s because of poor collagen production, which tends to reduce after 30. Regardless of how healthy you are, your body needs extra collagen for healthy cartilage, joint health, glowing skin, better sleep, and gut health. Studies also show that collagen supplementation helps to improve skin density, elasticity, and hydration. 

The daily dosage depends on the form of collagen you choose. If you opt for a powdered supplement, consider taking 1-2 scoops each day. The recommended daily dosage is 2.5-15-gram.

4. Omega-3 fatty acids

When you hit your 30s, you should think about your intake of healthy fats. Omega-3 fatty acids are an excellent source of these fats. It’s possible to get omega 3s from a well-balanced diet, but not all women consume enough healthy fats. Pregnant women after 30 are in particular need of omega 3s. The potential benefits of omega 3s include the reduced risk of rheumatoid arthritis, heart disease, dementia, and Alzheimer’s disease. 

Moreover, omega-3 fatty acids help in treating medical conditions like cystic fibrosis, inflammatory bowel disease (IBD), and depression. Fish oil is a fantastic source of omega 3. If you’re vegan, you can opt for hemp seed or flax seed oils. Algae oil supplements are also high in omega 3s.

5. Iron

Iron deficiency is a worldwide problem, affecting 20-25% of people (predominantly women) around the globe. Iron is vital for blood production as well as it aids in maintaining energy levels. Iron is also essential for proper fetal development, so 30-something pregnant women should definitely increase their iron intake. 

Heme and non-heme iron are the types of iron found in foods like meat, poultry, fish, spinach, beans, and others. The body is able to absorb about 30% of heme iron. If you don’t consume enough iron, you’re at risk of developing anemia and health problems. Pregnant women after 30s are prone to developing severe iron deficiency, so supplementation is a must.

6. Magnesium

Women after 30 have trouble coping with stress when compared to their 20s. Moreover, the mid-life crisis that begins in the mid-30s can negatively affect health. Magnesium is an essential mineral that helps to fight stress, improve bone health, and increase calcium absorption. Magnesium deficiency has been linked with type 2 diabetes and high blood pressure.

Magnesium supplementation has been shown to support heart health and nerve function, as well as improve sleep and prevent anxiety and depression. Busy women in their 30s should take at least 320 mg of magnesium daily.

7. Lutein

Mostly found in fruit, dark-green leafy veggies, and egg yolks, lutein is a powerful antioxidant, which helps protect the eyes against free radical destruction, reducing the likelihood of age-related macular degeneration, the major cause of blindness in women. This antioxidant is also found in cervical and breast tissue as well as in the skin. It supports tissue health and helps to protect the skin from sun damage. It’s recommended to take 6-12 mg of lutein daily.

8. Coenzyme Q10 (CoQ10)

CoQ10 is a potent antioxidant required for energy production within cells. CoQ10 supplement is widely known among women after 30. The thing is, CoQ10 helps to ward off premature aging. Moreover, this antioxidant aids in maintaining heart health and blood vessels. The recommended daily dose is 100 to 200 milligrams. The oil-based CoQ10 soft gel caps are considered as the most effective form of Coenzyme Q10 as it’s absorbed better. According to studies, CoQ10 deficiency has been linked to a number of age-related chronic conditions.

The final word

When women hit their 30s, they should start paying more attention to their nutrient intake and overall lifestyle. A well-balanced diet and certain supplements help to stay healthy and young longer. When looking for a supplement, pay attention to quality and dosage. To get advice on your unique supplements needs fulfilled by the best brands available in Singapore from the comfort of your home, click here to start your assessment