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Vitamins for Women in Their 30's

Women in their thirties require special nutritional considerations: folic acid, which has been demonstrated to help prevent neural tube birth defects; vitamin C, necessary for a healthy immune system; vitamin E, proven to help prevent heart disease; calcium and vitamin D, both necessary for bone health.

  1. Folic Acid

    • For women who are pregnant, or who plan on conceiving, supplementing with 400 mcg of folic acid daily can help prevent birth defects and reduce their risk of developing cardiovascular disease and some forms of cancer.

    Vitamin C

    • Vitamin C is considered an immune system booster. But it is also necessary for many processes throughout the body. For women, vitamin C supplementation has many benefits, including cancer prevention, collagen production, cataract prevention and gallbladder disease prevention. Although the RDA is set at 75 mg for women, many health care practitioners believe this is far below what women need. About 500 mg of ester C (the tummy-friendly version of vitamin C) taken twice daily is a safe level for the majority of women.

    Vitamin E

    • Vitamin E deficiency can contribute to low thyroid levels, anemia and depression. As a fat-soluble antioxidant required for a healthy immune system, vitamin E, taken at 400 IU (Internal Units) daily, can help prevent breast cancer, macular degeneration and cataracts. Vitamin E is also beneficial for the skin, as it helps to increase a woman's resistance to UV rays.

    Calcium

    • To prevent osteoporosis, it's suggested that women exercise regularly and ensure they are receiving enough calcium. After menopause, women being to experience bone loss at approximately two to three percent per year. Therefore, making sure you have denser bones in your 30s can reduce the risk of developing osteoporosis later in life. Women in their 30s should strive to achieve a daily dosage of 1200 mg of calcium, preferably in the form of calcium citrate, which is more readily absorbed by the body.

    Vitamin D

    • Vitamin D assists in calcium absorption and is vital for the density of bones as well as being necessary for a strong immune system. For women who don't receive 15 to 20 minutes of unfiltered sunlight a day, or who spend the majority of their time indoors, it's generally recommended to supplement with 200 to 400 IU daily of vitamin D to assure you're receiving enough of this essential nutrient.

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