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First: The best way to make sure you’re getting all the vitamins and minerals you need is through a healthy, balanced diet, and most women in their 30s probably don’t need extra vitamins or supplements. comprehensive.
Vitamins For Women In Their 30s
“In general, it’s not a good idea to start taking supplements without a specific reason,” says Anthea Levy, RD, CDN, registered dietitian and founder of the virtual private practice ALIVE+WELL Nutrition. “Supplementation of some nutrients has even been shown to be harmful to our health.”
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The good news is that most women in their fourth decade can control all their nutritional values by eating a wide variety of good-for-you foods, including vegetables, fruits, grains, dairy and protein sources.
“A woman in her 30s or any age should [primarily] try to meet her nutritional needs from the foods she eats,” says Carrie Gaines, RD, a registered dietitian in New York City.
But some women, especially those with nutritional deficiencies or those who do not eat certain foods, may benefit from supplements. Read on for some of the best vitamins for women in their 30s, according to experts.
These supplements are marketed to women because those assigned female at birth (AFAB) require these specific nutrients during their reproductive years and for overall well-being. Our goal is to use language that’s as inclusive as possible, but in this article we’re using the term “women” to match the language of marketers.
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1 Expert Opinion: To help choose the best vitamins for women in their 30s, we consulted two registered dietitians about which nutrients might benefit women in this age group; We kept in mind that most do not need additional supplements.
2 Research:’ Next, we examined nutritional recommendations from leading expert groups, including the National Institutes of Health (NIH), the Academy of Nutrition and Dietetics, and the American College of Obstetricians and Gynecologists (ACOG).
3 Certification: The Food and Drug Administration (FDA) does not regulate vitamins and supplements the same way it regulates medications. In other words, these products are not reviewed or approved by the FDA for safety and effectiveness before they are sold.
With this in mind, we have ensured that all products listed below comply with the FDA’s Current Good Manufacturing Practices (CGMPs) and have third-party certification from groups such as USP (U.S. Pharmacopoeia), NSF or Consumer Laboratories. jug Supplement for quality and purity.
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4 Reviews: Finally, we gathered online reviews to ensure that the products listed below receive mostly positive reviews for ease of use, taste, and functionality.
Multivitamins aren’t necessary for everyone, but many people, especially those who don’t eat major food groups such as dairy, grains, fish, or meat, make sure they get all their nutrients.
“I often think of multivitamins as an insurance policy,” Levy says. “For women whose food intake is limited (for example, because they are following a vegan diet or avoiding grains due to a confirmed celiac disease diagnosis), a multivitamin may be helpful to ensure they are getting all the nutrients they need…optimal health requires.”
This multivitamin from Ritual is a great way to do that. It contains nine ingredients that women can often benefit from, including folate, vitamin B12, vitamin D, magnesium, and iron (“A multivitamin for a woman in her 30s should definitely include iron,” says Gans). It also contains omega-3 DHA fatty acids obtained from microalgae.
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All women of childbearing age, especially those planning to become pregnant, need to increase their intake of the B vitamin folate, whose synthetic form is known as folic acid.
According to the NIH, all women over the age of 19 should get at least 400 micrograms of folic acid per day, and ACOG recommends pregnant women get 600 micrograms per day.
This popular prenatal vitamin from Nature Maid is a great choice. Not only is it affordable and USP certified with 800 micrograms of folic acid, it also has the added bonus of containing the beneficial omega-3 fatty acid DHA.
Who is it for: People who don’t eat fish or whose doctor recommends taking fish oil supplements
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If you do not eat fish or seafood, or if your doctor recommends it, a daily fish oil supplement may be suitable for you.
“The Omega-3 fatty acids in fish are essential, meaning our body cannot produce them on its own and therefore must obtain healthy fats from the diet,” says Levy. “Although plant-based foods like chia seeds and walnuts contain some form of omega-3, they are not as potent as those found in fatty fish, so it is difficult to meet your needs with nuts and seeds alone.”
(If you’re taking a multi or prenatal vitamin that contains DHA, like above, you’re already getting some omega-3.)
These Kirkland softgels are excellent value: one container contains 400 servings, making the price per capsule significantly lower than others on the market. It contains 250 mg of DHA and EPA, two types of omega-3 fatty acids, and is one of the few fish oil supplements to have USP verification.
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These gummies are easy to take and contain a form of vitamin D that is easily absorbed by the body.
Who it’s for: People who live in places where there isn’t much sunlight or who have been told by their doctor that they are vitamin D deficient.
Vitamin D is an important nutrient for bone health as well as muscle and immune system function. It is found naturally in some foods, such as fatty fish, cod liver oil, and beef liver, as well as fortified foods such as breakfast cereals, milk, and plant-based milks. And your body may even produce some vitamin D when your bare skin is exposed to the sun.
But some people in the U.S. don’t get enough: About 1 in 4 people have very low levels of vitamin D in their blood, according to the NIH.
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“Most people living in the Northeast would benefit from vitamin D supplementation because it is difficult to maintain adequate serum levels through diet and sun exposure alone, especially during the winter months,” says Levy.
The NIH recommends that adults ages 19 to 70 get 15 micrograms (600 IU) of vitamin D per day.
This supplement from Nordic Naturals contains 25 micrograms of D3 (cholecalciferol); this is more than you need, but still within the NIH recommended limit (100 micrograms). It is also NSF certified for sports.
Like many fat vitamins, it contains small amounts of sugar (2 grams); This is something to keep in mind if you’re watching how much you consume.
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It is possible to get too much vitamin D from supplements, so talk to your doctor about the right dose for you.
Vitamin D may also interact with a number of medications, including some steroids, weight-loss medications, and cholesterol-lowering statins.
Who is it for: People with iron deficiency, heavy periods or following a vegetarian diet
Although most people in the U.S. get enough of this mineral, iron deficiency is not uncommon, especially among pregnant people and women under 50, the NIH says. Iron deficiency can make you feel tired, increase your chances of infection, and cause you to stop working. By maintaining a comfortable body temperature.
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“Women who have heavy periods may consider taking iron supplements, especially if they choose a vegetarian or vegan diet,” says Gans. “Iron is essential for our red blood cell production and is more easily absorbed through animal-based foods.”
Get at least 18 mg of iron per day, or 27 mg if you’re pregnant (but the recommendation actually drops to 9 mg per day if you’re breastfeeding).
According to the NIH, you can get iron from a variety of foods, including lean meat, seafood, fortified breakfast cereals, fortified bread, white beans and spinach, but only if your doctor thinks you’re at risk for deficiency.
Thorne Iron Bisglycinate is a high-quality iron supplement containing 25 mg of elemental iron per capsule. Reviewers say this form of iron won’t irritate your stomach.
Best Vitamin Supplements For Women In 30s
As with other supplements on this list, don’t overdo it and make sure you have a true deficiency before starting iron supplementation. Too much can be harmful to your health. Iron supplements may also interact with several medications, including levodopa (used to treat Parkinson’s disease) and levothyroxine (used to treat hypothyroidism, goiter, and thyroid cancer).
They may market themselves as the panacea to health and wellness, but nutritional supplements are not necessarily helpful or harmful.
Although the FDA monitors these products for adverse events or complaints after they come to market, it does not review or approve them before they are sold. This means that the onus is largely on the consumer to ensure that the product is safe, effective and the right choice for them.
Talk to your practitioner or registered dietitian before starting a new vitamin or supplement routine, especially if you’re taking other medications. “Supplements may carry serious risks when taken unnecessarily or with certain medications.”
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