Supplements a nutritionist says you should take in your 30s

Supplements a nutritionist says you should take in your 30s

Flirty, thirty and thriving! We’re breaking down women’s health in your 30s and how to best support your body. As with every life stage, it’s critical to prioritise our well-being and provide our bodies with the essential nutrients they need. With a balanced lifestyle, a nutrient-dense diet, and the right supplements, you can navigate this decade with resilience, strength, and a radiant glow. 

Vitamin D

Vitamin D, often referred to as the "sunshine vitamin" is a key player in bone health, immune function, and mood regulation. Many women in their 30s may find it challenging to obtain adequate sunlight exposure, especially if they work indoors or live in areas with limited sunshine. Adding a vitamin D supplement to your routine can help maintain optimal levels and support overall well-being.


As women, maintaining strong bones is of utmost importance, particularly as we age. Calcium is a vital nutrient for bone health, and while dairy products are a traditional source, there are various calcium-rich alternatives available. If you struggle to meet your calcium requirements through diet alone, a calcium supplement can ensure your bones receive the necessary support they need.


In the midst of a bustling lifestyle, it's easy to overlook the importance of magnesium. Magnesium plays a crucial role in numerous bodily functions, including muscle and nerve function, energy production, and stress management. If you experience muscle cramps, sleep disturbances, or stress-related symptoms, a magnesium supplement might be just what you need to give you an extra boost of energy.


Gut health has gained significant attention in recent years and for good reason! Probiotics support a healthy gut microbiome and a thriving gut microbiome is linked to digestion, immune function, and even mental well-being. Including probiotic-rich foods like yoghurt, sauerkraut, or kimchi in your diet or considering a high-quality probiotic supplement can help maintain a healthy balance of gut bacteria, supporting overall gut health.


Ladies, your 30s are an exciting time filled with growth and opportunity. By prioritising your health and considering these essential supplements, you can optimise your well-being and embrace this transformative decade with vitality and confidence. While supplements can play a valuable role in supporting your health, they are not a substitute for a healthy lifestyle and a nutrient-rich diet.  What works for one person may not work for another. Here's to a vibrant and fulfilling life in your thriving 30s!


Written by Harriet Lidgard 

Nutritionist (BSc) & Health Coach


**At Free Soul, your wellbeing is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.