What Vitamins Should a 30-year-old Woman Take?

  • By Performance Lab
  • 9 minute read
What Vitamins Should a 30-year-old Woman Take?

Let's be honest for a second: knowing what vitamins and minerals you should take at any age can be difficult and frustrating, never mind at an age where you have some pretty specific needs.

For a 30-year-old woman, you're within that peak range for child-bearing—generally late teens to late 30s—which means there are certain vitamins and minerals your body has increased demands for.

And even if you've had kids or you have zero interest in them, the body still requires certain nutrients to function at its most optimal levels.

That's why the best multivitamins for women have become such popula products in recent years; an increasing number of women are realising that food alone is not meeting their nutritonal needs.

Why You Should Be Taking a Multivitamin

Did you know that there are 13 essential vitamins and 16 essential minerals that your body needs to function correctly?

It's true, and there are other compounds that aren't technically "vitamins" or "minerals" that are also beneficial for optimal function; things like omega-3 fatty acids and different herbal blends.

And ideally, all of those nutrients should be able to come from the food we're eating.

But because of things like digestive dysfunction, large-scale farming practices, soil depletion, and more, what we're eating may not be covering our needs.

Besides this, we also have things like:

  1. Anti-nutrients—the dark side of the plant kingdom. They're compounds present in plants that inhibit the absorption of specific nutrients 1, and when consumed in excess or consumed by those with pre-existing digestive issues, can be highly problematic. Oxalates, lectins, phytic acid, and gluten are the most common anti-nutrients and affect the absorption of calcium, magnesium, zinc, copper, iron, vitamin A and E, and vitamin B12.
  2. Stress levels—Chronically high stress, or stress that is mismanaged, can cause severe nutrient depletions, especially of the B vitamins. But when the body goes into stress mode, more formally known as fight-or-flight, the digestive system takes a massive hit so some nutrients you're eating from food may not even be getting absorbed.
  3. Physical activity—Physical activity increases utilization and excretion of certain nutrients. The electrolytes (sodium, potassium, and magnesium) are excreted in large quantities via sweat during strenuous exercise, which means they need to be replaced. As well, the need for antioxidants like vitamin E, glutathione, and vitamin C may increase after prolonged exercise due to enhanced free radical production because of physical activity.

So, to avoid falling into the fire pit of deficiency and comprising organ system function, supplementing to fill those gaps is always a wise idea.

But choosing a supplement that's right for you can be like searching for a needle in a haystack. There's so much around, but where is what you're actually looking for?

For a woman in your 30s, there are some specific nutrients that you should always look for in your multi.

The Vitamins You Need In Your 30s

With all of that said, it's time to get to the goods: while everything in NutriGenesis® Multi is good to take, what vitamins are actually essential to optimize every aspect of your health in your 30s? Find out in this section.

Vitamin D

Whether you're 20, 50, or 80, vitamin D is one of those vitamins that is pretty much non-negotiable. Here's why:

  1. It maintains immune health—It can modulate both the innate and adaptive immune system, but more specifically, it regulates antimicrobial activity and antigen presentation, as well as T and B lymphocyte responses 2. A deficiency of vitamin D has been linked to increased risk of autoimmune diseases like rheumatoid arthritis, MS, diabetes, and IBD, as well as increased susceptibility to illness and infection 3.
  2. It boosts mood—Vitamin D has a pretty decisive role in controlling mood because it is a key regulator of brain serotonin synthesis. Deficiencies have been linked to depression and other mental health conditions.
  3. It keeps your bones strong—Vitamin D is one of the main controllers of calcium uptake from the gut, but it also functions to promote mineralization of the collagen matrix in bone, which is a direct reflection of bone strength. When serum levels of vitamin D fall too low, parathyroid hormone (PTH) triggers calcium mobilization from bone, which is then reabsorbed by the kidney to ensure serum level stability 4. When calcium is mobilized from bones, it decreases bone strength and leads to an increased risk of fractures and osteoporosis.
  4. It has a role in pregnancy—Looking to conceive? Vitamin D may enhance ovulation by altering AMH (anti-Mullerian hormone) signaling, increasing FSH sensitivity, and increasing progesterone production 5. Low levels have been linked to high blood pressure, pre-eclampsia, gestational diabetes, and other pregnancy complications.

Need we say more? Nearly every cell in the body contains a receptor for vitamin D and it has over 1000 target genes 6, which should show you just how important it is.

Iron

Iron is one of the most critical minerals to body function and might be one of the most deficient on a vegan diet.

But for women in their 30s, and even their late teens and 20s, who are menstruating, it's even more critical.

Aside from being utilized to form heme—a component of hemoglobin that serves to oxygenate tissues—about 1.0-1.6mg of iron is lost in blood for every day of menstruation 7, and if you have heavy periods, it becomes even more critical to replenish iron stores.

Folate

If you're thinking about starting a family, folate is a must. While it's a vitamin that's crucial for everyone, there is an increased demand for folate during (and before) pregnancy because of its role in fetal development. But there's more:

  1. It has a role in DNA and RNA formation—Folate is critical to DNA methylation, a process that regulates the development of a normal genome 8. Folate is a vital source of a carbon group used in this methylation process, and without it, specific processes cannot occur and DNA cannot develop, which may cause chromosomal abnormalities and genetic damage.
  2. It aids amino acid conversion—Ever heard of homocysteine? It's a compound produced in the body that, when in excess, can induce programmed cell death in human vascular tissue cells through interference with protein synthesis. Due to its similarity to methionine, homocysteine can enter protein synthesis pathways, which can cause the production of abnormal proteins that are toxic to cells 9. Folate, B12, and B6 are all critical to the conversion of homocysteine to other non-toxic amino acids.
  3. It has a part in red blood cell production—Along with B12, folate plays an essential role in the production of red blood cells. Erythroblasts require folate and vitamin B12 during their proliferation phase. These vitamins are necessary for the formation of heme, the iron-containing portion of hemoglobin in red blood cells responsible for carrying oxygen to tissues. A deficiency in either of these vitamins inhibits maturation of erythroblasts and can lead to erythroblast cell death.
  4. It's required for fetal development—From the time conception happens, your baby is already producing important neurological cells critical to the normal development of the brain and spinal cord; folate is one of the most important nutrients that facilitates this. Protection from neural tube defects (NTDs) is generally one of the most well-known functions of folate during pregnancy. Adequate folate also reduces the risk of congenital abnormalities like orofacial clefts, low birth weight and pre-term births, miscarriage, and other pregnancy complications, such as pre-eclampsia and placental abruption 10, 11.

Zinc

It's not a mineral we generally talk about but turns out it's actually one of the most abundant minerals in the body. It plays an important role in male health, but interestingly, just as important in female health. Here's why 12-16.

  1. Boosts immunity—Required for the production of immune cells and is involved in the wound healing cascade
  2. Is an antioxidant—Increases concentrations of potent free radical-scavenging compounds like glutathione, catalase, and heme-oxygenase
  3. Improves brain health—Exhibits neuroprotective effects and plays a key role in modulating HPA axis activity
  4. Boosts mood—Involved in synthesis and regulation of neurotransmitter activity
  5. Improves your skin—Is a cofactor for collagen synthesis and DNA repair
  6. Boosts fertility—Supports healthy estrogen and testosterone levels, as well as supporting progesterone production

Essential Fatty Acids

EFAs, namely EPA and DHA, are often something we get little of in our diets because most people turn their noses up at things like sardines, herring, mackerel, and other cold-water oily fish. But EFAs are critical for several reasons, well beyond your 30s:

  1. Boost brain health—Brain health is one of the most well-known benefits of EFAs, specifically DHA. DHA is taken up preferentially by the brain over other fatty acids and is critical to both the growth and development of the brain, as well as learning abilities.
  2. Support heart health—Omega-3s protect the heart against cardiovascular disease and help reduce the risk of hypertension, thrombosis, myocardial infarction, and cardiac arrhythmias
  3. Reduce pain and inflammation—EFAs have been shown to possess immune-modulatory effects that can reduce levels of inflammatory markers like CRP, TNF-α, IL-6, and IL-1. Need more? If you struggle with painful menstrual cramps, omega-3 fatty acids might be more useful for relief than ibuprofen.
  4. Supports your nervous system—EFAs are a key structural component of human cell membranes and are particularly concentrated in nerve cells 17. DHA, specifically, is present in large amounts in neuron membrane phospholipids, where it plays a role in the proper function of the nervous system 18.

Looking for a good omega-3 supplement without some of the risks of fish oils? Performance Lab Omega-3 is the purest, cleanest, most potent EPA and DHA supplement on the market derived directly from the source of production—algae.

Magnesium

Magnesium is generally the bystander supplement, but it's a pretty big powerhouse.

Like we mentioned before, there are a lot of factors that inhibit the absorption of certain nutrients, magnesium being one of them, but our soil is also depleted of magnesium, and we eat highly processed diets that don't contain the mineral.

But magnesium is critical. It's needed as a cofactor for over 300 enzymatic reactions in your body (without enzymes, your body wouldn't run), it's critical for muscle contraction, nerve function, blood glucose regulation, energy production, blood pressure, and the list goes on 19.

The Best Multivitamin On The Market

Performance Lab has created a lineup of some of the best vegan supplements you can find on the market.

Performance Lab® supplements are always non-GMO, non-irradiated, and 100% free of gluten, allergens, synthetic additives, artificial colors, and preservatives, so you can feel confident and comfortable with what you're putting in your body.

Looking for something comprehensive? Performance Lab NutriGenesis® Multi for Women provides you with everything you need in your 30s and well beyond.

NutriGenesis® is a nutrition technology breakthrough complexed with natural cofactors including probiotics, fiber, enzymes, and antioxidants that enhance nutrient bioavailability and health-supportive activity.

NutriGenesis® Multi supplies 100%+ daily value of more than 17 essential nutrients specifically tailored for women, all encapsulated in NutriCaps®—prebiotic-infused and vegan-friendly for digestive comfort and peace of mind.

References

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  2. M Hewison. Chapter two - Vitamin D and Innate and Adaptive Immunity. Vitamins & Hormones. 2011; 86: 23-62.
  3. R Wei, S Christakos. Mechanisms Underlying the Regulation of Innate and Adaptive Immunity by Vitamin D. Nutrients. 2015; 7(10): 8251-8260.
  4. C Aranow. Vitamin D and the immune system. J Investig Med. 2011; 59(6): 881-886.
  5. N Pereira. Revisiting the relationship between vitamin D and ovarian reserve. Fertil Steril. 2018 Sep; 110(4): 643.
  6. S Sirajudeen, I Shah, A Al Menhali. A Narrative Role of Vitamin D and Its Receptor: With Current Evidence on the Gastric Tissues. Int J Mol Sci. 2019; 20(15): 3832.
  7. MJ Ofojekwu, OU Nnanna, CE Okolie, LA Odewumi, IOU Isiguzoro, MD Lugos. Hemoglobin and Serum Iron Concentrations in Menstruating Nulliparous Women in Jos, Nigeria. Laboratory Medicine. 2013 May; 44(2): 121–124.
  8. KS Crider, TP Yang, RJ Berry, LB Bailey. Folate and DNA Methylation: A Review of Molecular Mechanisms and the Evidence for Folate's Role. Advances in Nutrition. 2012 Jan; 3(1): 21–38.
  9. J Pizzorno. Homocysteine: Friend or Foe? Integr Med (Encinitas). 2014; 13(4): 8-14.
  10. HA Lee, EA Park, SJ Cho, HS Kim, YJ Kim, et al. Mendelian randomization analysis of the effect of maternal homocysteine during pregnancy, as represented by maternal MTHFR C677T genotype, on birth weight. J Epidemiol. 2013 Sep; 23(5): 371-5.
  11. TO Scholl, WG Johnson. Folic acid: influence on the outcome of pregnancy. Am J Clin Nutr. 2000 May; 71(5 Suppl): 1295S-303S.
  12. AH Shankar, AS Prasad. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr. 1998 Aug; 68(2 Suppl): 447S-463S.
  13. M Jarosz, M Olbert, G Wyszogrodzka, K Młyniec, T Librowski. Antioxidant and anti-inflammatory effects of zinc. Zinc-dependent NF-κB signaling. Inflammopharmacology. 2017; 25(1): 11-24.
  14. M Piao, X Cong, Y Lu, C Feng, P Ge. The Role of Zinc in Mood Disorders. Neuropsychiatry. 2017; 7(4): 378-386.
  15. M Gupta, VK Mahajan, KS Mehta, PS Chauhan. Zinc therapy in dermatology: a review. Dermatol Res Pract. 2014 Jul.
  16. D Stamatiadis, MC Bulteau-Portois, I Mowszowicz. Inhibition of 5 alpha-reductase activity in human skin by zinc and azelaic acid. Br J Dermatol. 1988 Nov; 119(5): 627-32.
  17. TC Adarme-Vega, DK Lim, M Timmins, F Vernen, Y Li, PM Schenk. Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production. Microb Cell Fact. 2012; 11: 96.
  18. D Swanson, R Block, SA Mousa. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012; 3(1): 1-7.
  19. RK Rude. Magnesium. In: Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010: 527-37.
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