Clean eating is always a good idea. A diet rich in organic, nutrient-dense food is an important building block of creating a healthy lifestyle. However, for many women, especially those in their childbearing years, may need more than just a healthy diet.
Women in their 30s may need vitamins and supplements to support hormonal and thyroid balance, prevent anemia from childbirth or menstruation and replenishing lost vitamins from birth control, stress, medications, food choices, and more.
Here are some of the best vitamin supplements for women in their 30s:
1. Iron: For Low Iron and To Prevent Anemia
Anemia is one of the most common nutritional disorders around the world. WHO estimates that 40% of pregnant women and 30% of non-pregnant women are anemic.
Low iron usually presents warning signs such as hair loss, restless leg, insomnia, headaches, and overall loss of energy. Women who are in their childbearing years are more likely to develop anemia so be sure to have your iron levels checked regularly.
Take iron supplements with food to prevent upsetting your stomach. Avoid taking it together with your calcium supplements or if you’re taking thyroid hormone replacement drugs.
2. B-Vitamins: For Energy and Mood
B-vitamins are important in maintaining proper bodily functions. They are most often associated with having energy, but they actually play crucial roles in regulating mood and preventing depression.
A few pointers on choosing your B-vitamins though: choose they methylated kind. About 40% of women have a genetic mutation that compromises B-vitamin usage and absorption. Look for the B-complex vitamin bottles that say methylcobalamin at the back, and avoid the ones that read cyanocobalamin. This may do you more harm than good if you are one of the 40% of women with the genetic mutation.
3. Omega-3 Fatty Acids: For Fighting Inflammation and Improving Mood
Our bodies cannot produce omega-3 fatty acids, hence the need to get them from food or supplements. Fatty fish like salmon is a great source of omega-3 fatty acids. Omega-3 is also widely available in all health shops as capsules.
Omega-3 fatty acids have been found to help us fight depression, reduce risk factors of heart disease, improving eye health, controlling ADHD symptoms among children, fighting chronic inflammation, and decreasing symptoms of metabolic syndrome.
4. Vitamin D: For Immunity and more
Vitamin D, the sunshine vitamin, is produced by your body from exposure to the sun. It is a crucial vitamin involved in maintaining your body’s ability to absorb calcium, and in ensuring that your other body processes function as they should. Vitamin D deficiency has been linked to autoimmune disorders, mood disorders, and even certain cancers.
Check with your doctor on doing a simple blood test to assess your body’s Vitamin D levels and whether you might need Vitamin D supplements.