Best Dietary Supplements For Women's Weight Loss – If youare a woman in her late 20s through her 30s, you may be wondering if you should be taking certain vitamins for optimal health and to avoid nutritional deficiencies. This article shares eight of the best vitamin supplements for women in their 30s to consider.
Women are generally considered to be of childbearing age between our late teens to late 40s, so we need to take special considerations into account when deciding which vitamin supplements to take.
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Here is a basic overview of the best vitamins and minerals for a woman in her 30s, or any woman of childbearing age.
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You may 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.
The various B vitamins are important cofactors for many body processes. B vitamins are mostly associated with having energy, but they are actually important for mood and preventing depression.
It is estimated that almost 40% of the population has an MTHFR genetic mutation. Most people who have this genetic mutation don’t know they have it, and it’s not necessarily a bad thing. However, it compromises the absorption and use of B vitamins. Learn more about MTHFR diet and supplement recommendations.
For this reason, women using B vitamins should probably opt for the methylated type. One way to spot a methylated B-complex is to turn the label to the ingredients list and look for the form of B-12 that says
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. This form is not methylated and can do more harm than good if you are one of the estimated 40% of women with the MTHFR gene mutation.
B vitamins are water soluble, meaning that what you don’t use will simply be washed out of your body. That said, it’s important to find a quality brand of B vitamins that doesn’t have a ton of fillers or extra ingredients, in addition to having the most absorbable forms of B vitamins.
Anemia is the most common nutritional disorder worldwide. The World Health Organization estimates that 30% of non-pregnant women are anemic and 40% of pregnant women are anemic, meaning that women likely do not have enough iron in their diet.
Most women don’t know that even being low in iron stores without technically being anemic can cause symptoms, including hair loss and low energy.
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It is likely that most menstruating, pregnant or postnatal women are low in iron stores, so it is vital to check your ferritin level on a blood test ordered by your doctor, and then supplement with iron if your levels are not up. a certain level.
It is recommended to check your ferritin levels at least once a year, if not more often, as there are health risks involved in both under- and over-supplementation with iron.
Be sure to take your iron supplement with food to avoid an upset stomach, and it’s also a good idea to take it at a different time of day than when you take your calcium supplement, and any thyroid hormone replacement.
There is an epidemic of vitamin D deficiency among all Americans, both men and women. Vitamin D is known as the sunshine vitamin because we can generally make it from exposure to sunlight.
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Vitamin D actually works more like a hormone than a nutrient in the body. It has been called the key that unlocks so many important functions in the body. Not only is vitamin D important for absorbing calcium, but a lack of vitamin D has been linked to various disorders such as certain cancers, autoimmune disorders, and mood disorders.
A simple blood test called a 25-hydroxyvitamin D test can tell you if you have a deficiency. If your score on this test shows vitamin D levels less than 40, it is best to supplement with additional vitamin D. Your doctor will have a recommendation for how much vitamin D you should take based on your current levels.
Once you start supplementing with vitamin D, it’s a good idea to retest your levels in about 6-8 weeks, and then every 6 months or so after that.
The fatty acids from omega-3s (DHA and EPA) are considered essential fatty acids. This means that our bodies cannot produce them on their own, so we must get them from food or supplements.
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Salmon and other fatty fish in cold water are excellent sources of omega 3 fatty acids. However, supplementation is often recommended to ensure we get enough of these essential fatty acids.
Several studies have shown omega 3 fatty acids to benefit us by fighting depression and anxiety, improving eye health, reducing risk factors of heart disease, controlling symptoms of ADHD in children, reducing symptoms of metabolic syndrome, and combating chronic inflammation.
Krill oil is a more sustainable source of omega-3 fatty acids than regular fish oil. But, it is best to ask your doctor what type of fish oil supplement he or she recommends.
An estimated 70-90% of the US population is deficient in magnesium. The main reasons are not eating enough unprocessed foods, magnesium depletion in the soil, and the excessive consumption of processed foods that block the absorption of magnesium.
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This mineral is important because our bodies depend on it as a cofactor for more than 300 bodily processes. People with magnesium deficiency may experience muscle cramps, unexplained fatigue, mood disorders, high blood pressure, irregular heartbeat, nausea and muscle weakness.
There are many forms of magnesium. It is best to ask your healthcare provider which versions are appropriate for you. You can read another article on my site that talks about what are the best magnesium supplements and the signs of deficiency.
Other factors that can disrupt the gut microbiome include eating a diet too low in healthy fat, eating a diet high in processed foods, food sensitivities or allergies, and stress.
Other benefits of probiotic consumption include reduced occurrence of irritable bowel syndrome, diarrhea, urinary tract infections, digestive tract infections, and eczema.
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You may also like this Best Foods for Natural Probiotics article and this Best Foods for Gut Healing article. And, don’t miss my dedicated article that answers the question, “are probiotics dairy free?”
Some women may need extra calcium supplementation if they avoid calcium-rich foods (such as dairy products) or know they are at higher risk for osteoporosis.
Calcium supplementation is difficult. If not done properly, calcium supplementation can put you at risk for kidney stones, hardened blood vessels and heart disease. For this reason, it is often recommended that women supplementing with calcium take an added K2 supplement along with it.
Vitamin K2 has been shown to help calcium go where it is meant to go, such as the bones. Other K2 benefits are that it can reduce the appearance of wrinkles and varicose veins, help regulate blood sugar, improve exercise performance, help with symptoms of polycystic ovary syndrome (PCOS), and prevent kidney stones.
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Prenatal vitamins are multivitamins that are specifically formulated for women of childbearing age. Prenatals contain more folate and iron than a standard multivitamin because these are vitamins needed for better baby development. The iron boost will also help prevent anemia from blood loss during delivery.
It is important to look for a prenatal that also contains good levels of zinc, copper, iodine and vitamin D.
Some quality prenatal vitamin recommendations include (do not take extra iron unless advised by your doctor, as these prenatal vitamins also contain iron):
Most clean eating specialists and health practitioners recommend starting with a diet rich in nutrient-dense, organic, real foods as the foundation of a healthy lifestyle. However, for many women, the diet may not be enough.
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There are many reasons why you might want to add vitamins and supplements to your healthy lifestyle routine. We have gone through so many phases in our lives that demand varying levels of nutrients.
For example, most women probably don’t even eat enough protein. See my list of the best clean protein powders or the best protein powders for pregnancy.
So many women are overcoming health issues. Some women experience hormonal changes due to pregnancy or perimenopause. Some women have genetic variations and feel better when they supplement with certain methylated vitamins.
Finally, today’s soil is more depleted of vitamins and minerals than it was generations ago due to modern farming practices, even if it is certified organic.
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Therefore, I have chosen to focus on what supplements would be ideal for a woman in her 30s to take. This article is appropriate for most women in our childhood years.
This list is not exhaustive! There may be other important vitamin supplements that are recommended for you when you are in your 30s. It is best to consult a functional medicine doctor or naturopath who can help determine exactly what you need and don’t need.
Supplement companies post usage recommendations on their product labels. It is best to follow their guidelines. Most supplements can be taken with food, unless otherwise noted.
It is best to start prenatal supplementation before you become pregnant. It’s a good idea for any woman of reproductive age to take a prenatal, even if she’s not planning to get pregnant anytime soon. It is safe to take prenatals throughout your pregnancy and beyond.
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Because prenatals contain higher doses of certain vitamins, some women may experience nausea after taking them. If your experience
