We all know we need to “take our vitamins” like mom said. We also need to eat plenty of colorful fruits and vegetables to maintain a healthy, balanced diet. This information would be considered “common sense” to most. What is not common sense is which vitamins we should take, when in our lives we should take them and why our bodies need them at that particular age.

Our 30’s can be a very busy time. Whether we are single and career focused or busy growing our family and chasing kids around, we need to remember to take care of ourselves. This list of vitamins, along with a healthy diet and a doctor consultation can help you thrive in your 30’s.

Antioxidants: This is a broad category of vitamins that includes vitamins C, A and E. Antioxidants help to fight free radicals in the body that are to blame for signs of aging. If you want to fight aging naturally, be sure to take your antioxidants daily!

Take at least 15 mg of Vitamin E daily, 75 mg of Vitamin C and 2,310 IU of Vitamin A.


Folic Acid: Folic Acid is effective for reducing the likelihood of heart attack and stroke, reducing your risk of breast cancer, and treating gum disease and depression. Those trying to get pregnant or are currently pregnant benefit even more from Folic Acid because it reduces the likelihood of certain birth defects.

Pregnant women need 600 mcg daily and non-pregnant women need 400mcg.

folic acid

Iron: Women in their 30’s, especially those who are pregnant or have heavy menstrual periods, are at risk for iron deficiency.

Take 18mg once daily.

Calcium: Women are susceptible to osteoporosis and taking a calcium supplement has been known to combat the risk of obtaining this disease later in life.

Take 500mg twice daily.

Omega 3 – Fish oil pill: Omega 3 fatty acids can benefit our bodies is many different ways. A daily does of Omega-3s can help your joints, heart, brain, vision and even boost fertility which is particularly important to a woman in their 30’s who may be trying to conceive. An Omega-3 supplement can fight wrinkles and improve brain function!

Take 1000mg capsule daily before or after a meal.  Plus, 300 mg DHA twice daily. (photo credit)