Updated December 2025.
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 for women in their 30s, 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.
Calcium
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.
Magnesium
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.
Food sources: Dark leafy greens (e.g., swiss chard, spinach), nuts and seeds (pumpkin seeds, almonds, sunflower seeds), whole grains (quinoa, brown rice) and dark chocolate.
Probiotics
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.
Food sources: Live yoghurt, kefir, kimchi, and miso.
B-Vitamins & Iron
B6, B12, and folate contribute to energy levels, mood, and PMS support. Iron is still needed to replenish monthly blood loss and support focus and stamina.
Food sources:
B Vitamins: Chickpeas, bananas, potatoes, salmon, fortified cereals, eggs, dairy, meat, fish, nutritional yeast (fortified), leafy greens (spinach, kale), lentils, asparagus, oranges, and avocado
Iron: Red meat, lentils, spinach, tofu, pumpkin seeds, and fortified grains
Folate
This is vital for cell repair and hormone metabolism. It's an essential for fertility and neurological health, even if you’re not planning pregnancy.
Food sources: Leafy greens, citrus, beets, and lentils.
Omega-3 Fatty Acids (EPA & DHA)
These contribute to mood, skin health, hormone regulation, and help manage inflammation. They also support brain and heart function, while playing a role in oestrogen metabolism.
Food sources: Oily fish (salmon, mackerel, sardines), flaxseed, and walnuts.
Ladies, your 30s are an exciting time filled with growth and opportunity. By prioritising your health and considering the supplements you should take in your 30s, 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!
