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Vitamins and supplements are a great way to support and maintain your body’s health at any age, but choosing the right ones in various life stages can seem an impossible task. With social media and advertising companies constantly bombarding us with all these different things we need to be taking, how do you choose which health supplements are right for you?
A good place to start is by; analysing your diet, lifestyle, routine, your age and goals. This will help you narrow down which vitamins and minerals will help support you, for your own specific reasons. We all need the standard 13 vitamins and 16 minerals to function at optimal capacity. In addition to these, fish oils and herbal supplements can support specific needs.
The 30’s are your childbearing years and whether you’re planning to get pregnant or not, folic acid supplementation will help to improve health, support brain health and enhance your mood. If you are planning on getting pregnant folic acid is an essential prenatal vitamin, helping to reduce the risk of having a child with birth defects.
If you’re unsure if you have an iron deficiency, you can consult with your doctor to have tests done. It’s very common for women in their 30’s to be deficient in iron, due to; not consuming meat or enough iron rich vegetables, being pregnant, training hard as an athlete or if you have a moderate to heavy menstrual cycle.
Being powerful antioxidants, these vitamins will support healthy skin, maintain the immune system and support the creation of collagen. As we age our skin will start to lose its firmness and these vitamins will aid in regeneration and the improvement of dulling skin.
An estimated 80% of adults have a magnesium deficiency and this can lead to; unexplained fatigue, muscle cramps, mood disorders, high blood pressure, muscle weakness and anxiety. Magnesium deficiency can be from over-eating processed foods, magnesium depletion in soils where produce is grown and not getting enough fresh, real foods in your diet.
Probiotic supplementation can help to balance the friendly bacteria in your digestive system, which can be seriously disrupted by your 30’s. Factors like; taking rounds of antibiotics, eating a diet high in processed foods, stress, eating a diet too low in fat and food sensitivities in the gut, can all disrupt the gut microbiome and probiotics can help to improve symptoms.