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  • Writer's picturedaniellereneebeaute

Vitamins & Supplements for women over 30 - Tip of the Day 10-4-22

When I was in my mid-thirties, a co-worker who was a few years older than me casually walked over to my desk and asked, "What supplements do you take?" Not gonna lie, at the time, I had a very time-sensitive deadline that I was up against and I was slightly irritated that this person was talking to me. 😂 I answered, "I don't take any". Then she popped a few capsules in her mouth, took a drink of water, and said, "Oh." A couple years later, I discovered I was very low on iron, and needed an iron transfusion. Since then, I've thought of my former co-worker asking me about taking supplements. I believe it was her subtle way of hinting that I should have been thinking about that kind of thing. It was kind, but I missed the point because I was too busy working.

Women's health needs change over time. Our bodies need different nutrients as we get older. One things for sure: Giving your body adequate vitamins and supplements can help you live a better quality of life no matter your age. But certain supplements can give you extra needed benefits depending on your age.


Folic acid (a key ingredient in prenatal vitamins) is important for pregnant women and women thinking about having children. Since women in their 30’s are considered to be in child-bearing years, taking folic acid during helps maintain health (even if they’re not planning to get pregnant). Folic acid, also known as folate or vitamin B9, supports brain health and cell reproduction, enhances verbal fluency and memory, and is believed to enhance a person's mood.

Iron deficiency can develop in women who don’t eat a lot of meat, athletes, pregnant women, and women with moderate to heavy menstrual cycles. Without enough iron, your organs won't be getting proper oxygen. It's important to work with a doctor to balance your oxygen. Taking too much can cause vomiting, abdominal pain, and other symptoms.

Vitamin C and vitamin E are powerful antioxidants and support healthy skin from the inside out.


Experts say fish oil, which contains healthy omega-3 fatty acids, is a great supplement for women in their forties. It supports heart and brain health, and can help regulate hot flashes in women preparing to enter peri-menopause. Look for wild-caught fish oil sources and versions tested to be free of mercury!

Vitamin B-complex is made up of 8 vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. These B vitamins work together and individually to support mood, digestion, sleep health, and a boost of energy.


By helping the body absorb calcium from food, vitamin D helps promote bone health in women in their fifties. Black Cohosh is often a recommended supplement because it helps support healthy aging and hormone support.

Turmeric is another great supplement for women in their 50's. It is a powerful antioxidant that has been shown to support joint and brain health.

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