Best Vitamins for Women in 30s: Guide 2025

Everyone needs vitamins: women, men, children, everyone! However, the amount required may vary depending on age, sex, diet intake, and life stage. 

For most women in their 30s, meeting the demands of their daily lives is like trying to balance a yo-yo on a slippery surface. Most women at this stage are more likely to experience burnout. 

Women in their 30s also experience hormonal changes, which contribute to mood swings and stress levels. Between balancing work, personal life, and adjusting to new developments in your body, it’s hard to meet up with the required vitamin nutrients intake. 

Thankfully, supplements are a great way to fill nutrient gaps in daily life. They are like an insurance plan, a backup to compensate for nutrient deficiencies when life happens. 

You’ve probably seen and heard of tons of vitamin supplements. But the question is: which of these vitamins is best for your current condition? This blog post will provide a list of the best vitamins women should be taking in their 30s and how they can help them live stron,g healthy lives. 

Vitamin D

In their 30s, women tend to experience hormonal fluctuations and are more vulnerable to cancer, heart disease, and bone conditions like osteoporosis. Vitamin D is an essential nutrient that helps women become less vulnerable to these conditions.

Unlike men, women have a significantly lower bone mass. With age, bone density and strength tend to deplete, increasing the risk of osteoporosis in women. 

A sufficient supply of vitamin D helps to strengthen bone health. It helps the body absorb calcium and distribute it to needed areas.

Bones become stronger when the body can properly absorb calcium from food or a calcium supplement. This reduces the risk of fractured bones due to their softness.

Besides enhancing bone health, vitamin D performs several functions, including regulating your mood. 

Several research, including the American Journal of Clinical Nutrition, show a link between vitamin D deficiency and cases of depression and fatigue. It’s safe to say that sufficient levels of vitamin D could boost your mood and raise energy levels. 

One of the best sources of vitamin D is sunlight. Direct exposure to sunlight helps stimulate the body's production of vitamin D. 

However, remote work demands, busy schedules, sedentary lifestyles, and sunscreen use make it difficult for the body to get enough vitamin D. But supplements such as the Why Not Natural Organic Liquid Vitamin D3 + K2 can help you make up for this. 

Vitamin B12 

At 30, your body’s metabolism naturally slows down. When that happens, it means your body can't quickly convert food to energy supply. This can lead to weakness, fatigue, and even memory decline. Vitamin B12 supports cognitive function and prevents memory lapses due to age and stress. 

Vitamin B12 is an essential nutrient for everyone, regardless of age. However, certain groups of people may require a higher intake than others. 

Vitamin B12 is transferred to babies through breast milk, so breastfeeding women require a higher intake than others. The recommended dose per day is about 2.8 micrograms. Pregnant women, on the other hand, need about 2.6 micrograms per day. 

Similarly, those following a vegan diet require a higher intake. Since B12 is mostly found in animal-based foods, vegetarians scarcely get enough vitamins in their diet.

So, they must take higher doses of supplements to compensate for the vitamins they don't get from vegan diets.

Get our Organic Vitamin B12 Liquid to boost your energy and mood as well as to improve memory. 

Folate 

Besides B12, folate (also known as folic acid) is another important vitamin for women, especially those who are pregnant or plan to become pregnant soon. Folic acid doesn't just create new blood cells and DNA; the nutrient also helps to prevent low birth weight and spinal defects in babies. 

Folate (folic acid) is also instrumental in preventing miscarriage in pregnant women. Now, even if you don't plan to become pregnant, getting an adequate supply of folic acid is still great for your overall health.

Experts always recommend taking prenatal vitamins like folic acid–especially because over 40% of all pregnancies in the U.S. are unplanned. 

In addition, folic acid helps to support healthy cell growth and heart health. Excellent dietary sources of folic acid include kidney beans, fortified cereals, and leafy greens. Other folic acid supplements, like the Why Not Natural Vitamin B12 + Folate Liquid, combine to provide natural energy and boost your immunity. 

Vitamin C 

Some women notice aging signs like fine lines, wrinkles, and dullness after age 30. Vitamin C is an antioxidant that helps restore radiant skin. When in adequate supply, it promotes collagen production and improves skin elasticity. 

Vitamin C is an antioxidant that also strengthens the immune system to fight infections and disease-causing bacteria. The best sources of vitamin C include oranges, bell peppers, and strawberries. 

If you can't get an adequate supply of vitamin C from your food intake, our Organic Liquid Vitamin C can be a great alternative. It contains clean and natural ingredients that promote collagen production and turn back the aging clock so you look more radiant and healthy. 

Vitamin A 

Talk about excellent 50/50 vision; vitamin A can help you achieve it. Its primary function is to improve and support eye health. Get enough vitamin A in your diet, and you can enjoy the best vision even if you spend long hours on screens at work. But that's not all! If you’re prone to acne breakouts, vitamin A can eliminate acne.

Unlike what many supplement brands will have you believe, not all vitamins effectively deliver their benefits quickly. For instance, planted vitamin A, like beta carotene, is less bioavailable. This means the body can not easily absorb and utilize this vitamin quickly. 

Bioavailable forms of vitamin A, like vegan retinyl, are easily absorbed and used faster than beta-carotene. This form of vitamin is hard to come by, which explains why most brands sell less bioavailable forms. On the other hand, the Why Not Natural Vitamin A supplement contains the hard-to-find vegan retinyl palmitate.

Read also: Benefits of Vitamin A. 

Vitamin E

Does your skin look dry or dull, or do you notice fine lines creeping in faster than expected? If you do, vitamin E deficiency could be part of the problem. 

Vitamin E protects skin cells from damage. Exposure to UV rays(from the sun) and pollution can cause significant damage to the skin. Vitamin E also fights oxidative stress, delays skin aging, and reduces inflammation. 

Vitamin E is much more than that. It helps keep the skin hydrated and radiant. Thus, you can say goodbye to dry skin, irritation, and hyperpigmentation. 

But that's not all; the nutrients effectively balance hormonal changes, improving focus and immune function. Common dietary sources include seeds, spinach, and nuts.

Vitamin K

Vitamin K helps blood clot properly, preventing excessive bleeding during menstrual periods or injuries. As women age, their bodies' ability to absorb and utilize calcium declines, making their bones vulnerable to health conditions such as osteoporosis. Getting an adequate supply of vitamin K reduces the risk of osteoporosis. Vitamin K is an active nutrient that helps regulate calcium levels in the body. 

Without proper calcium absorption, the arteries become overloaded with excess calcium. The danger here is that it makes you vulnerable to heart-related diseases. And the bones don't get enough calcium to remain strong. Introducing sufficient K vitamins on the scene means better calcium absorption. Meaning calcium is effectively distributed to the bones where it is needed instead of stored in the heart.

Here are ways to fill vitamin K nutrient gaps: 

• Try to eat fermented foods like cheese or sauerkraut.

• Take more leafy greens such as spinach, kale, etc.

• Egg yolks and lean meats contain a decent amount of the nutrients. Add them to your diet. 

• Dietary supplements such as our Organic Liquid Vitamin D3 + K2 (MK-7). 

Biotin(Vitamin B7) 

Biotin is another essential B vitamin for your body's needs. If your hair is starting to fall off or your skin feels wrinkled, biotin may be your saving grace. 

Biotin helps maintain healthy-looking hair. Its hair-strengthening effects improve thickness and reduce breakage, a common concern for older women. Besides maintaining hair growth, Biotin supports radiant skin and healthy-looking nails. 

You may not get enough biotin if you don't eat eggs, nuts, or whole grains frequently. Investing in a clean, naturally produced supplement like Marine Collagen + Biotin will give your body all the necessary nutrients. It doesn't just support your hair, nails, and skin; it also has an additional joint support benefit.  

Other key nutrients and minerals for women in their 30s 

If you're in your 30s, here are key nutrients and minerals to add to your daily routine: 

Magnesium 

As you grow older, several changes occur, affecting your sleep quality. Some of these changes may include alterations in circadian rhythms due to age, lifestyle changes, decreased intake of nutrients, etc. Studies reveal that nearly 50% of older adults struggle with sleeping. 

Magnesium is an essential mineral that relaxes the muscles, reduces stress, and improves sleep quality. It's a must-have companion when life gets busy for you. 

Nuts, dark chocolate, and whole grains are primary sources of magnesium. Natural dietary supplements like Magnesium Glycinate contain pure, undiluted ingredients. Unlike Magnesium oxide, magnesium glycinate is gentle on the gut and easy to absorb. Users find it an excellent choice for unwinding and getting better sleep.  

Iron 

Women in their childbearing age tend to lose a substantial amount of blood due to menstrual periods. Women lose 30-40 milliliters of blood per cycle during their periods. Those with heavy period flow lose much more.

This blood loss in women can lead to a deficit of iron in the body. Iron is the protein in the blood responsible for distributing oxygen throughout the body. As such, iron deficiency can lead to serious health such as anemia. Symptoms of deficient iron supply may include: 

• Frequent headaches 

• Fatigue and weakness 

• Dull skin 

• Shortness of breath 

Eating a balanced diet and iron-rich food is one way to prevent iron deficiency. Iron diets are in two categories: 

• Heme iron &

• Non-heme iron

Heme-iron foods are easily absorbed into the body and can be found in animal sources such as beef liver, chicken, turkey, and sardines.

Conversely, non-heme foods are less bioavailable–iron absorption happens at a lower rate. They are found in plant-based food sources such as leafy greens, legumes, nuts, and whole grains.

It's true that non-heme is more complicated for the body to absorb, but when it gets better, it undergoes a chelated process. For instance, Why Not Natural Iron Bisglycinate, a chelated form of non-heme iron, has superior bioavailability. This is because its chelated attribute makes it easy to absorb and gentle on the stomach.

Omega-3 fatty acids 

It's common to experience increased stress and hormonal fluctuations in your 30s. These changes and increased stress levels can negatively impact mood and overall health. Omega-3 fatty acids are key nutrients that balance your body's response to hormonal fluctuations. They provide long-term energy boosts that improve your mood.

In addition, Omega-3s maintain healthy health and reduce inflammation. Incorporating foods rich in omega-3s into your diet will help you live a healthy life with minimal heart complications. Common dietary sources of omega-3 fatty acids include:

• Plant-based diet sources include flaxseed, walnuts, and oily fish.

• Animal-based diet sources such as salmon, mackerel, and sardines.

• Fortified foods: examples include brands of milks eggs and yogurt fortified with omega-3 fatty acids.

Probiotics

Lifestyle changes, poor diets, and sometimes work demands can take a toll on health. Many women in their 30s grapple with bloating and digestive discomforts due to stress and poor diet. Prolonged stress and poor diet intake negatively impact gut health.

An unhealthy gut leads to less immunity, mood swings, and indigestion. The opposite happens when your gut is healthy. Probiotics are an essential vitamin that helps regulate gut health and improve digestion. Fermented foods such as cheese are excellent sources of probiotics. Yogurt is another source of probiotics. 

Takeaway: Choose the right vitamins to thrive in your 30s 

Your 30s is a significant time and period in your life. It comes with growth, change, and new challenges. Your health shouldn’t take a backseat to the new developments in your life. The right vitamins can make all the difference in how you feel, look, and deliver in your daily activities.

Incorporating essential vitamins, such as vitamins K, E, A, D, etc., into your daily routine can make all the difference in your overall well-being. Instead of always munching on junk foods, double down on eating vitamin-rich foods like beef, spinach, whole grains, and turkey. 

Investing in clean, natural vitamin supplements is the second best step towards a healthier you. Why Not Natural provides a catalog of rich, high-quality vitamin supplements. Unlike many supplements today, we use top-quality ingredients to formulate the best vitamin pairs. Shop all our essential supplements today. 

FAQs 

Here are the answers to some common questions about vitamins: 

Is it necessary to take a multivitamin in your 30s?

If you’re already having a healthy and well-balanced diet, multivitamins may not be necessary for you. Multi-vitamins are a mix of essential nutrients you’d typically find in a well-balanced diet. 

However, life demands make it hard to maintain a well-balanced diet. Most women are busiest in their 30s, trying to balance their personal lives and manage a home with demanding work.  

How much B12 is recommended for a 34-year-old woman?

The National Institute of Health recommends a daily dose of 2.4 micrograms for a 34-year-old. However, increased metabolic demands in pregnant and breastfeeding women warrant a higher daily dose. Pregnant 34-year-olds require about 2.6 mcg. 

Breastfeeding women, on the other hand, need 2.8 mcg daily. Animal products such as meat, eggs, and dairy are common food sources of vitamin B12. 

What is the ideal daily vitamin D intake for women?

For women under 70, a daily intake of 600 IU(15 mcg) is recommended. For women under 70, a daily intake of 800IU (20 mcg) is sufficient for maintaining strong bones and immune function. However, certain studies suggest 1000-2000 IU daily for people with extreme deficiencies due to limited sun exposure. 

How can you tell if you're deficient in vitamin D?

A blood test is the most accurate way to detect vitamin D deficiency. The test should measure serum 25-hydroxyvitamin D levels. A person is considered deficient if the results are below 20 ng/mL. However, a 30-50 ng mL content in the blood is sufficient. 

Alternatively, you can tell you’re deficient in vitamin D when you exhibit symptoms like: 

• Inexplicable tiredness 

• Frequent aches in the body 

• Muscle weakness 

• Severe bone pains even when you engage in non-strenuous activities.

• Depression and mood swings

• Hair loss

Exposure to sunlight is the easiest way to raise vitamin D levels. However, the extent of exposure depends on factors such as skin type, the time of day, and the season.

If you’re fair-skinned, 10-30 minutes of exposure is excellent. But if you’re dark-skinned, 30 minutes to 1 hour of midday sunlight would do the trick.

Why is vitamin D essential for women's health?

As women age, estrogen levels begin to drop and decline. This negatively impacts bone density and could lead to bone conditions like osteoporosis. 

vitamin D performs various functions in the body, including maintaining bone health, hormonal balance, and immune function. An adequate supply of vitamin D in the body reduces the chances of osteoporosis and bone fractures. 

Should you take vitamin D or D3 every day?

If you get little or no exposure to sunlight, taking vitamin D or D3 every day is important. However, it’s preferable to take more vitamin D3. Vitamin D3(cholecalciferol) is more effective at raising vitamin D levels in the blood. 

What changes occur in a woman's body during her 30s?

When a woman clocks 30, she starts to experience physiological changes, such as 

• Slower metabolism, which makes weight management almost impossible.

• Bone strength is reduced, and the risk of osteoporosis increases. 

• Collagen production dips, leading to signs of skin aging like wrinkles, fine lines, etc.

• Hormonal changes may occur, affecting menstrual cycles, fertility, and mood. 

• Increased stress levels due to balancing life, responsibilities, career and family welfare.

Which vitamin deficiency is most common among women?

The most common vitamin deficiency among women is iron deficiency. Most of the body's iron is found in the blood, and when women menstruate, they lose a lot of blood. 

So it’s not uncommon for women to suffer Iron deficiencies as a result of consistent blood loss. Lost Iron can be replenished with iron-rich foods and supplements. 

What are the essential nutrients for women in their 30s?

The essential nutrients to maintain great health in their 30s include: 

• Iron: helps to support energy levels and prevents diseases like anemia.

• Calcium: For bone strength and density

• Omega-3 fatty acid: improves brain function and reduces inflammation

• Magnesium: Improves sleep quality and reduces stress.

• Folate (or folic acid): Supports healthy pregnancy and improves cell production

• Vitamin D: For better bone health and immunity. 

What is the best multivitamin for women in their 30s?

The best multivitamin varies depending on the unique needs of individuals. Other factors that determine the best multivitamin include: 

• High-quality ingredients:  The best multivitamins are formulated with high-quality ingredients, with zero fillers and unnecessary additives.

• Safety: A safe-to-use supplement produced should be non-GMO and be tested by a third party for purity. 

• Convenience: The best vitamin should be easy to use. Don't like chewing on tablets every time? Consider Why Not Natural organic liquid supplements. 

Is it possible to improve your health in your 30s?

Definitely! A substantial change in lifestyle and diet intake can significantly improve your health in your 30s. 

What are the best ways for women to maintain their health after 30?

Some of the best ways health professionals recommend for maintaining vibrant health after 30 include: 

• Engaging in strength training exercises. 

• Follow healthy dietary guidelines. Eat fish and whole foods, such as fruits, vegetables, and whole grains, and reduce your sugar intake.

• Lower intake of processed and junk foods.

• Practice mindfulness and meditate frequently to manage stress better. 

• Get at least 7-9 hours of sleep every day.

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