As women enter their 30s, their bodies undergo natural changes impacting metabolism, energy levels, and overall health. Nutritional needs must be adjusted due to hormonal fluctuations, work demands, and family responsibilities. Prioritizing essential vitamin and mineral supplements helps maintain energy and supports bone health.

Calcium

Women in their 30s are still building and maintaining peak bone mass, making adequate calcium intake crucial to prevent future osteoporosis. Calcium also supports nerve function and muscle contraction. Women aged 19 to 50 need 700 mg of calcium daily, while those over 50 should aim for about 1,200 mg. Excellent sources include milk, leafy green vegetables, and tofu.

Vitamin D

Vitamin D aids the body in absorbing calcium and phosphorus, supporting bone health, boosting immune function, and reducing infection risk. Many adults with limited sun exposure lack this vitamin. Women over 30 should aim for 400 IU of vitamin D daily. Sources include sunlight, fatty fish, egg yolks, milk, and cereals.

Iron

Iron is essential for producing hemoglobin, a protein in red blood cells that transports oxygen throughout the body. Women during menstruation are prone to iron deficiency, which can cause fatigue and weakened immunity. Women aged 19 to 50 require 14,8 mg of iron daily. Good sources include beef, poultry, lentils, and spinach. Combining iron-rich foods with vitamin C sources, such as citrus fruits, can enhance the body's iron absorption.

Magnesium

Magnesium supports muscle and nerve health, regulates blood sugar levels, and contributes to bone health. Deficiency is linked to fatigue, muscle cramps, and cardiovascular issues. Women over 30 should supplement with 310 mg of magnesium daily. Nutrient-rich foods include whole grains, leafy green vegetables, and avocados.

Vitamin B12

Vitamin B12 is vital for nerve function, red blood cell production, and DNA synthesis. As the body ages, absorption naturally decreases, making dietary intake crucial. Meat, fish, poultry, eggs, and dairy are excellent sources of vitamin B12.

Zinc

Zinc plays an essential role in forming, regenerating, and maintaining bone density, contributing to strong bones. It is also important for immune function, protein synthesis, wound healing, and normal growth and development. Women need approximately 7 mg of zinc daily. Sources include meat, shellfish, and legumes.

By Le Nguyen (Based on WebMD, Times of India)