While there is no alternative for a healthy diet rich in fruits and vegetables, supplements can help bridge the gap by providing you with critical vitamins and minerals that you may be lacking.
But how can you know which vitamins are appropriate for women in their thirties?
If you've ever walked down the supplement aisle at your local supermarket or health food shop, you'll understand what I mean. It's exhausting! Bottle after bottle of vitamins, minerals, "miracle pills," and other supplements.
If your healthcare professional has tested you and discovered that you are deficient in certain vitamins or minerals, you should certainly follow their recommendations for further measures.
Having said that, as a woman in her 30s and licensed health coach and personal trainer, I use a variety of vitamins on a regular basis.
The 5 Best Supplements For Women In Their 30’s
About this item
✔️ TRIPLE STRENGTH OMEGA-3 ACTION - Our fish oil delivers 3X the omega-3s compared to what you get with some other fish oil supplements. Each daily serving of 2 softgels provides 2,200 mg of fish oil, including 1,400 mg of EPA and 480 mg of DHA.
✔️OMEGA-3 for HEART, EYE, BRAIN, SKIN & EYE HEALTH* - Science has shown that not only do the omega-3s in fish oil offer cardiovascular support for men and women, but they also promote brain health, and help keep your skin and eyes healthy as you age.*
✔️ PURIFIED TO REDUCE MERCURY - Our supplement uses a combination of fish (like sardines, anchovies and mackerel), and is purified to reduce PCBs, dioxins and furans, and mercury to ensure levels are below IFOS set limits of ≤45 ppb, ≤ 1 ppt and ≤ 0.1 ppm
✔️ FOR GREATER ABSORPTION - The omega 3 fatty acids in our fish oil are delivered in re-esterified triglyceride form. Triglycerides have been shown to be more easily absorbed by your body. This helps you get the most out of every serving.
✔️QUALITY YOU CAN TRUST - Our fish are wild caught using sustainable fishing practices – never farm raised. Our softgels are IFOS Certified and Labdoor Certified for quality, purity and potency, and are also gluten-free and Non-GMO.
About this item
most active form: NatureWise Vitamin D3 in certified organic olive oil helps to support teeth and bone health, provide immune support, and promote healthy muscle function
Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Hence customers are expected to be available during the product delivery
Essential Vitamin: Our formula delivers the same biologically active form of vitamin D produced by the body as a result of sun exposure, without exposure to sun rays
Get your daily dose: The Vitamin D Council recommends 5,000 IU Vitamin D daily for adults to achieve and maintain optimal levels. Supports the body’s ability to maintain good bone health
Highest potency: Our Vitamin D 5000 IU softgels are easy to swallow. Some research indicates that vitamin D3 in liquid softgel form is more bioavailable than powdered or tablet forms. No artificial additives
Pure & natural: These Vitamin D3 immune support and bone health supplements are gluten-free and non-GMO. Third party tested for purity and potency. Packaging may vary due to high demand, same great product and ingredients.
Directions: It's Normal For Gel Capsules To Get Soft And Stick Together Under Warm Weather Conditions, Hardening Into Clumps When They Return To A Cool Room Temperature. This Does Not Affect The Quality Or Efficacy Of The Ingredients Inside The Capsule. To Release The Clumps, Give Your Bottle A Good Shake Or Knock It Against The Counter, Then Gently Pull Apart Any Remaining Clumps.
During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers' recommendations, when provided.
About this item
Made for Healthy Digestion & Gut Immune Function: Formulated with 4.4 billion CFU spore-forming probiotics with built-in prebiotics, this dietary supplement helps support digestion, gut health and gut immune function.*
Designed for Easy Digestion & Absorption: Contains an active blend of probiotics, including DE111, a clinically tested spore-forming strain that withstands stomach acid and is released in the intestine for better absorption.
Advanced, Dual Benefit Formula: Built-in PreforPro Prebiotics boost the effectiveness of probiotics, even in small doses. Together prebiotics and probiotics support the normal proliferation of beneficial gut flora and help to ease the digestive process.
Made with Care, Vegetarian & 100% Non-GMO: Sourced from a GMP certified facility and made in the USA from international and domestic ingredients. Dr. Tobias probiotic pills meet the highest safety and quality standards; plus, they don’t require refrigeration (that’s convenient!).
A Better You Starts Here: Our mission is to encourage people to become the best version of themselves; whether you're looking for improved digestive health, joint support, energy boost or detox, we have a nutritional supplement or daily vitamin to help you get there.
Made for Healthy Digestion & Gut Immune Function: Formulated with 4.4 billion CFU spore-forming probiotics with built-in prebiotics, this dietary supplement helps support digestion, gut health and gut immune function.*
Designed for Easy Digestion & Absorption: Contains an active blend of probiotics, including DE111, a clinically tested spore-forming strain that withstands stomach acid and is released in the intestine for better absorption.
Advanced, Dual Benefit Formula: Built-in PreforPro Prebiotics boost the effectiveness of probiotics, even in small doses. Together prebiotics and probiotics support the normal proliferation of beneficial gut flora and help to ease the digestive process.
Made with Care, Vegetarian & 100% Non-GMO: Sourced from a GMP certified facility and made in the USA from international and domestic ingredients. Dr. Tobias probiotic pills meet the highest safety and quality standards; plus, they don’t require refrigeration (that’s convenient!).
A Better You Starts Here: Our mission is to encourage people to become the best version of themselves; whether you're looking for improved digestive health, joint support, energy boost or detox, we have a nutritional supplement or daily vitamin to help you get there.
About this item
This Whole Food high potency and science-based formula is designed for the dedicated health enthusiast who demands value in a natural and robust formula
Compare our natural whole food Multi Vitamin that is loaded with 1 billion CFU of probiotics and branch chain amino acids. Plus, it’s made with Whole Food Concentrates
Professional athletes are owners in Performance Inspired and they rely on our big family of products to fuel their daily and gameday performance
Co-founded by fitness fanatic, actor, and businessman Mark Wahlberg along with former GNC executives to create a line of quality, high value, all-natural products people can trust at a great price
This Whole Food high potency and science-based formula is designed for the dedicated health enthusiast who demands value in a natural and robust formula
Compare our natural whole food Multi Vitamin that is loaded with 1 billion CFU of probiotics and branch chain amino acids. Plus, it’s made with Whole Food Concentrates
Professional athletes are owners in Performance Inspired and they rely on our big family of products to fuel their daily and gameday performance
Co-founded by fitness fanatic, actor, and businessman Mark Wahlberg along with former GNC executives to create a line of quality, high value, all-natural products people can trust at a great price
About this item
PROMOTES HEALTHY DIGESTION: Our Greens Blend are thoughtfully crafted with a nutritious blend of alkalizing greens, antioxidants, fiber & pre and probiotics to support your overall digestive health to help you feel amazing.
CLEAN AND GREEN: Made with ingredients you can trust, our Greens Blend are Certified Organic by CCOF, Sugar Free, Gluten Free, Plant Based, Kosher and Non GMO.
SUPPORTS IMMUNITY AND GUT HEALTH: Packed with 2 full servings of wholesome fruits, vegetables, vitamins & minerals in every scoop, our Greens Blend ensures you are getting the right amount of nutrients to support overall health and immunity.
NATURAL ENERGY BOOST: Packed with superfoods, our Greens Blend provides that extra boost to your day. With added probiotics, our Greens Blend promote healthy gut bacteria so you can feel your best!
ONE SCOOP A DAY: Whether it is starting your day off on the right foot or for an afternoon pick me up, our Greens Blend are easy to incorporate into your daily routine.
PROMOTES HEALTHY DIGESTION: Our Greens Blend are thoughtfully crafted with a nutritious blend of alkalizing greens, antioxidants, fiber & pre and probiotics to support your overall digestive health to help you feel amazing.
CLEAN AND GREEN: Made with ingredients you can trust, our Greens Blend are Certified Organic by CCOF, Sugar Free, Gluten Free, Plant Based, Kosher and Non GMO.
SUPPORTS IMMUNITY AND GUT HEALTH: Packed with 2 full servings of wholesome fruits, vegetables, vitamins & minerals in every scoop, our Greens Blend ensures you are getting the right amount of nutrients to support overall health and immunity.
NATURAL ENERGY BOOST: Packed with superfoods, our Greens Blend provides that extra boost to your day. With added probiotics, our Greens Blend promote healthy gut bacteria so you can feel your best!
ONE SCOOP A DAY: Whether it is starting your day off on the right foot or for an afternoon pick me up, our Greens Blend are easy to incorporate into your daily routine.
The Best Supplements For Women In Their 30’s
Omega-3 fatty acids
Omega-3 fatty acids are essential fatty acids – this means that our body cannot produce them itself, so we need to get them from outside sources.
There are an incredible amount of health benefits of consuming omega-3 fatty acids, including:
Reducing inflammation
Improved brain health and general brain function
Lowered cholesterol
Reduces risk of heart attack and stroke
Lowers depression
Helps with autoimmune disorders
Helps to reduce the risk of cancer
And much more…
According to the Harvard T.H. Chan School of Public Health, omega-3 fatty acids may also help to control lupus, eczema, and rheumatoid arthritis.
But despite omega-3 fatty acids being an integral part of a health body, according to this study by Nutrition Journal, many adults are deficient in omega-3, and supplementation is recommended.
I highly recommend these Omega-3 supplements from Viva Naturals. Unlike other omega-3 supplements, Viva Natural’s omega-3 supplements have no fishy aftertaste and are never made from farm-raised fish, only sustainable, wild caught fish.
Omega-3 fatty acids are essential fatty acids – this means that our body cannot produce them itself, so we need to get them from outside sources.
There are an incredible amount of health benefits of consuming omega-3 fatty acids, including:
Reducing inflammation
Improved brain health and general brain function
Lowered cholesterol
Reduces risk of heart attack and stroke
Lowers depression
Helps with autoimmune disorders
Helps to reduce the risk of cancer
And much more…
According to the Harvard T.H. Chan School of Public Health, omega-3 fatty acids may also help to control lupus, eczema, and rheumatoid arthritis.
But despite omega-3 fatty acids being an integral part of a health body, according to this study by Nutrition Journal, many adults are deficient in omega-3, and supplementation is recommended.
I highly recommend these Omega-3 supplements from Viva Naturals. Unlike other omega-3 supplements, Viva Natural’s omega-3 supplements have no fishy aftertaste and are never made from farm-raised fish, only sustainable, wild caught fish.
Vitamin D
According to the Vitamin D council, vitamin D is needed to to help absorb calcium. Calcium helps to prevent osteoporosis, a condition in which the bones become brittle.
Calcium is widely available in many foods, including dairy products and dark green leafy vegetables, so a supplement is not usually needed if you’re eating a balanced diet (but check with your healthcare provider if you think you might be suffering from a calcium deficiency.)
Conversely, there are very few food sources of vitamin d (fatty fish like wild-caught tuna and mackerel are a couple of sources.)
Additionally, your body can actually make vitamin d from the sun, which it then stores for later. However, most people don’t get enough sun (and in winter, it may be impossible to get any sun at all.)
And due to the risks of skin cancer from excessive sun exposure, most people use sunblock and/or wear protective clothing, further reducing the amount of vitamin d production.
This is why it’s important to take a vitamin d supplement, particularly in the winter months.
In addition to helping prevent osteoporosis, WebMD states that there are numerous other health benefits of vitamin d, including possibly reducing the risk of certain cancers and diabetes, and lowering the chance of a heart attack.
I take this NatureWise Vitamin D3 supplement daily. It’s made with certified organic olive oil and provides the same form of vitamin d as sun exposure, without the risks of skin cancer.
According to the Vitamin D council, vitamin D is needed to to help absorb calcium. Calcium helps to prevent osteoporosis, a condition in which the bones become brittle.
Calcium is widely available in many foods, including dairy products and dark green leafy vegetables, so a supplement is not usually needed if you’re eating a balanced diet (but check with your healthcare provider if you think you might be suffering from a calcium deficiency.)
Conversely, there are very few food sources of vitamin d (fatty fish like wild-caught tuna and mackerel are a couple of sources.)
Additionally, your body can actually make vitamin d from the sun, which it then stores for later. However, most people don’t get enough sun (and in winter, it may be impossible to get any sun at all.)
And due to the risks of skin cancer from excessive sun exposure, most people use sunblock and/or wear protective clothing, further reducing the amount of vitamin d production.
This is why it’s important to take a vitamin d supplement, particularly in the winter months.
In addition to helping prevent osteoporosis, WebMD states that there are numerous other health benefits of vitamin d, including possibly reducing the risk of certain cancers and diabetes, and lowering the chance of a heart attack.
I take this NatureWise Vitamin D3 supplement daily. It’s made with certified organic olive oil and provides the same form of vitamin d as sun exposure, without the risks of skin cancer.
Probiotics
Hippocrates, the father of modern medicine said that “all disease begins in the gut.” Modern science has shown just how true this is.
70% of our immune system is located in our gut, so maintaining a healthy gut is incredibly important. I’ve written before about 10 ways to get a healthier gut, but taking a probiotic is one of the most important keys to good gut health.
There are about 100 trillion (yes TRILLION) bacteria that line our gut, and they’re all working together to to help protect our body from harmful invaders.
However, there is also plenty of bad bacteria that is trying to kill off the good guys. There a number of culprits that kill off good bacteria, with the most common being antibiotics (one of the most incredible and important innovations of modern medicine, but harmful to the gut at the same time.)
Taking a daily probiotic is an excellent way to help replenish the good bacteria in your gut. I recommend this Deep Immune Optimum Probiotic as it requires no refrigeration (so great for traveling) and unlike other probiotics, it not only supports the good bacteria, it also helps to crowd out the bad.
Hippocrates, the father of modern medicine said that “all disease begins in the gut.” Modern science has shown just how true this is.
70% of our immune system is located in our gut, so maintaining a healthy gut is incredibly important. I’ve written before about 10 ways to get a healthier gut, but taking a probiotic is one of the most important keys to good gut health.
There are about 100 trillion (yes TRILLION) bacteria that line our gut, and they’re all working together to to help protect our body from harmful invaders.
However, there is also plenty of bad bacteria that is trying to kill off the good guys. There a number of culprits that kill off good bacteria, with the most common being antibiotics (one of the most incredible and important innovations of modern medicine, but harmful to the gut at the same time.)
Taking a daily probiotic is an excellent way to help replenish the good bacteria in your gut. I recommend this Deep Immune Optimum Probiotic as it requires no refrigeration (so great for traveling) and unlike other probiotics, it not only supports the good bacteria, it also helps to crowd out the bad.
Multivitamin
While no supplement can replace a healthy diet, most of us just don’t get the recommended intake of fruits and vegetables every single day.
Health experts recommend that we eat at least 5-9 servings per day of fruits and vegetables, however, studies have shown that for optimal health we really should be eating 10 servings or more.
I’m going to be honest here and say that even though I eat a very healthy diet, full of fruits, vegetables, and lean protein, I definitely do not eat 10 servings of fruit and vegetables every single day. I’m positive that I’m not alone in this!
This Performance Inspired Whole Food Multivitamin contains whole food concentrates, 1 billion CFU of probiotics and branch chain aminos, and it’s very reasonably priced for such a high quality multivitamin.
While no supplement can replace a healthy diet, most of us just don’t get the recommended intake of fruits and vegetables every single day.
Health experts recommend that we eat at least 5-9 servings per day of fruits and vegetables, however, studies have shown that for optimal health we really should be eating 10 servings or more.
I’m going to be honest here and say that even though I eat a very healthy diet, full of fruits, vegetables, and lean protein, I definitely do not eat 10 servings of fruit and vegetables every single day. I’m positive that I’m not alone in this!
This Performance Inspired Whole Food Multivitamin contains whole food concentrates, 1 billion CFU of probiotics and branch chain aminos, and it’s very reasonably priced for such a high quality multivitamin.
Antioxidants
Antioxidants work to protect your body from the free-radicals we’re constantly exposed to. Left to their own devices, free radicals cause cell damage and contribute to wide variety of diseases, including cancer.
In fact, this article from the International Journal of Biomedical Science explains how the accumulation of free radicals can generate oxidative stress which can cause illnesses such as:
cataract,
cancer,
autoimmune disorder,
rheumatoid arthritis,
cardiovascular and neurodegenerative diseases.
They’re definitely something you want to be fighting against.
Antioxidants can be found in the food we eat, with WebMD listing red, pinto and kidney beans, artichokes, and various berries including blueberries, cranberries, blackberries, raspberries and strawberries as excellent sources of antioxidants.
However, most of us don’t eat a perfectly balanced diet all the time. That’s why I like to take an antioxidant supplement, to ensure that I’m getting maximum health benefits.
I love this Amazing Grass Green Superfood Antioxidant.
*Note – if you’re pregnant or thinking of becoming pregnant, it’s a good idea to take folate to help prevent neural tube defects.
It’s important to remember that no amount of supplementation can fix an unhealthy diet. The majority of your vitamins and minerals should be coming from the foods you eat.
However, it’s unrealistic to think that everyone is going to eat a “perfectly balanced diet” that provides us with all of the essential nutrients we need.
That’s why it’s important to choose high-quality supplements to ensure optimal health and wellness.
Antioxidants work to protect your body from the free-radicals we’re constantly exposed to. Left to their own devices, free radicals cause cell damage and contribute to wide variety of diseases, including cancer.
In fact, this article from the International Journal of Biomedical Science explains how the accumulation of free radicals can generate oxidative stress which can cause illnesses such as:
cataract,
cancer,
autoimmune disorder,
rheumatoid arthritis,
cardiovascular and neurodegenerative diseases.
They’re definitely something you want to be fighting against.
Antioxidants can be found in the food we eat, with WebMD listing red, pinto and kidney beans, artichokes, and various berries including blueberries, cranberries, blackberries, raspberries and strawberries as excellent sources of antioxidants.
However, most of us don’t eat a perfectly balanced diet all the time. That’s why I like to take an antioxidant supplement, to ensure that I’m getting maximum health benefits.
I love this Amazing Grass Green Superfood Antioxidant.
*Note – if you’re pregnant or thinking of becoming pregnant, it’s a good idea to take folate to help prevent neural tube defects.
It’s important to remember that no amount of supplementation can fix an unhealthy diet. The majority of your vitamins and minerals should be coming from the foods you eat.
However, it’s unrealistic to think that everyone is going to eat a “perfectly balanced diet” that provides us with all of the essential nutrients we need.
That’s why it’s important to choose high-quality supplements to ensure optimal health and wellness.
