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7 Essential Vitamins and Minerals Each Woman Needs After 30

Minerals are utilised by the human body to perform a variety of vital tasks. They contribute to the production of enzymes and hormones and help maintain the brain, heart, muscles, and bones. There are two types of minerals:

Macrominerals Calcium Sodium Potassium Magnesium Sodium Phosphorus Sulfur

Trace minerals: Iron-Cobalt Manganese Selenium Copper Iodine Fluoride Zinc

Most vitamins and minerals are obtained from eating a variety of foods. The body only needs small quantities of trace minerals. Larger amounts of macrominerals are needed, as they play an essential role in staying hydrated and maintaining body temperature.

7 Essential Supplements for Women After 30

Women experience a number of physical changes throughout life and have different nutritional needs at each stage. While some people may be able to absorb all the nutrients they need from food alone, many may struggle to do so and suffer from vitamin and mineral deficiencies. Vitamin and mineral deficiencies can have a negative impact on health, leading many people to supplement vitamins.

Supplementing vitamins can be a frustrating process, as the supplement industry is unregulated, and research is needed to find a supplement you can trust. Others may have difficulty remembering to take supplements every day, or dislike having to take multiple pills each day. However, IV therapy has emerged as a safe and effective way to deliver nutrients to the body. Scheduling a vitamin IV in Sacramento ensures a higher absorption rate, meaning you get the full benefits of treatment. Formula blends are often designed to address specific health concerns.

Essential supplements for women over 30 to consider include:


Folate, also known as folic acid or Vitamin B-9) is a water-soluble B-complex vitamin. It is found in foods such as dark leafy green vegetables, organs meats, and legumes.

Folate is vital to several body functions, including:

  • Red blood cell development

  • DNA production

  • Anemia prevention

Fish Oil

Fish Oil is a widely used supplement regardless of age or gender. It promotes heart, brain, and skin health. Taking fish oil can also help:

  • Relieve menstrual pain

  • Support pregnancy May improve fetal brain development May improve infant visual development Reduces the risk of allergies

  • Improve bone health and increase bone mineral density

Vitamin D

Vitamin D is naturally-produced by the body after exposure to sunlight and is also found in foods like milk. It helps our bodies absorb calcium, which is especially important for women to help avoid osteoporosis.


Iron deficiency is especially common in women aged 19-50. Iron is essential to vital body functions, including:

  • Immune function

  • Growth and development

  • Metabolic function

  • Formation of red blood cells

  • Wound healing


Calcium is often emphasised for women over 50, however calcium deficiencies can develop much earlier. Most women aren’t aware of the damage caused by calcium deficiency until it is too late and they have already suffered significant bone loss or a fracture. It is important to maintain calcium levels to prevent osteoporosis and bone breakages.

Vitamin B-12

B complex vitamins are a spectrum of B vitamins. They all are water-soluble nutrients found primarily in meats and animal products. The rise in vegetarian and vegan diets puts many women at higher risk of Vitamin B-12 deficiency.

Vitamin B-12 helps with many crucial body functions, such as:

  • Cognitive development

  • Metabolic function

  • Immune system function

  • Production of red blood cells

  • Brain signalling


Biotin, also known as Vitamin B-7, is another nutrient in the B-complex vitamin spectrum. It aids:

  • The breakdown of food into energy

  • Blood sugar regulation

  • Healthy brain function

  • Fetal development

Biotin is also known for its benefits to hair, skin, and nails. Biotin promotes:

  • Hair volume, shine, and scalp coverage

  • Skin hydration and smoothness

  • Nail strength and growth

If you are uncertain about whether you need to supplement vitamins, you can seek the guidance of a healthcare professional who can evaluate your overall health and offer testing to confirm vitamin deficiencies. They can guide you to find safe, reliable ways to supplement the vitamins you need and ensure your body is properly fueled with the nutrients it needs. Taking steps now to avoid vitamin deficiencies can help you avoid long-term health risks later in life.


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