The quality of your skin, hair, and energy relies heavily upon your nutrition. Following a diet that is poorly balanced in terms of vitamins and minerals is a recipe for disaster.
In fact, there was shown to be a massive Vitamin D deficiency in 80% of people who experienced severe coronavirus cases.[1]
Most women in their 30s have an extremely busy schedule and do not always consume well-balanced meals. In such cases, these women should consider taking a multivitamin to prevent nutrient gaps.
In this article, we’ll review what the best vitamins are for women and highlight the best multivitamins available for women over 30.
TL; DR: What to Know About Multivitamins for Women Over 30
- Vitamin D is the most common vitamin deficiency
- Vitamins A & C are beneficial for the health of skin, hair, and nails
- Vitamin B12 and iron supplementation can help reduce the risk of anemia in women who are menstruating or follow a restrictive diet
- Folic acid should be supplemented with during pregnancy to avoid malformations
Why You Should Trust Us
I’m a medical doctor and scientist with years of experience in research and nutrition. I have independently researched the latest scientific evidence for the following areas:
- The specific nutrients needs of women over 30
- The most common vitamin deficiencies found in women over 30
- An optimal dosage for vitamins and minerals
- Possible interactions and side-effects associated with the use of vitamins and minerals
In this article, you will discover unbiased information based on the latest studies about the best multivitamins for women over 30.
Comparison of the 5 Best Multivitamins for Women Over 30
Essential for Women 18+
Essential for Women 18+
The clinical-backed multivitamin for women 18-49 formulated to help fill in nutrient gaps.
Performance Lab
Performance Lab
This ultramodern multivitamin designed to improve overall health and aid human performance through the use of 17+ essential daily vitamins.
Persona
Persona
This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.
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BUY NOWRootine
Rootine
This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.
Future Kind
Future Kind
Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential.
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BUY NOWWhy Should Women Over 30 Take Multivitamins?
Taking a woman’s multivitamin is a practical way to prevent nutrient gaps. You might need extra vitamins and minerals if you are:
- Having problems with the health of your skin or hair
- Experiencing issues with energy levels or premature aging
- Consuming processed foods regularly
- Following a restrictive weight-loss diet
- Planning a pregnancy
According to scientific evidence, vitamin and mineral deficiencies can accelerate aging.[2] Normally, minerals and antioxidants prevent this by protecting mitochondrial function and reducing DNA damage inside the cells of your body.
Furthermore, inadequate intake of antioxidants can lead to poor skin and hair quality. Vitamins A, C, and E are known for their benefits against the signs of aging. [3]
Following a diet that is rich in processed foods often leads to major nutrient gaps, specifically in the following key nutrients:
- Vitamin B12
- Vitamin D
- Vitamin E
- Niacin (Vitamin B3)
- Pyridoxine (Vitamin B6)
- Copper
- Iron
- Phosphorus
- Magnesium
- Selenium
- Zinc
Some restrictive diets might sound healthy and result in quick weight loss, yet severe restriction in terms of food quantity and dietary choices can quickly lead to multiple deficiencies. Highly restrictive diets include veganism, paleo, keto, carnivore, and detoxes or cleanses.
If you consume a diet that’s made up of mostly processed foods or follow a restrictive diet it’s highly recommended to supplement with a daily multivitamin to prevent deficiencies.
What Vitamins Should a Woman Take on a Daily Basis?
Vitamins D3 & K
The most common vitamin deficiency worldwide is that of vitamin D3, especially during the winter and spring seasons when there is not enough natural sunlight.[4]
That’s because we need sufficient exposure to direct sunlight on a daily basis to synthesize enough vitamin D. Nevertheless, we can get vitamin D3 also from whole food – most notably from fatty fish such as salmon and mackerel. Unfortunately, these are not regularly consumed by most people, so supplementation is widely recommended.
Vitamin D3 has well-known benefits for bone health, but studies also show that it might support the immune system and reduce the risk of breast, pancreas, colon, and ovarian cancer.[5][6] For those planning a pregnancy – vitamin D supplementation also reduces the risk of health problems during pregnancy such as preeclampsia.[7]
Vitamin D3 is often combined with vitamin K in most supplements because of their synergistic effects on heart and bone health.[8] Vitamin D aids calcium absorption from the food, while vitamin K directs it towards your bones and away from blood vessels, where it may contribute to atherosclerosis.
You can also get enough vitamin K from various whole food products but if you are not eating at least 2 avocados or 3 cups of blueberries daily, supplementing with some extra vitamin K is a good idea.
Vitamin B12 and Folic Acid
B complex is a common ingredient in most daily multivitamins. However, most of the B vitamins are abundant in a wide variety of unprocessed whole food products. Thus, unless your diet is exclusively made out of junk and ultra-processed foods, you should avoid multivitamins with doses exceeding the recommended daily intake.
In fact, a study among women suggested that supplementing with a daily multivitamin that contained high doses of vitamin B6, minerals, etc. might shorten their lifespan instead of extending it.[9]
An exception is vitamin B12 which is a vitamin that most women are deficient in. You need to consume at least 4 micrograms per day.[10]
Vegans and vegetarians are at the highest risk for B12 deficiency because the best sources of this vitamin are animal products. Vitamin B12 deficiency usually develops very slowly as there are large reserves of this vitamin in the liver. Yet, once it develops it causes anemia and it is harder to treat.
Folic acid (vitamin B9) is another part of the B complex vitamins that you should focus on. It plays a critical role in the normal development of the embryo during pregnancy.
Supplementation with folic acid should start preconception and continue for the first half of the pregnancy. It is essential for women that are pregnant since the embryo undergoes rapid cell growth and division – two processes that run at maximum speed during pregnancy.
Folic acid supplementation during pregnancy prevents neural defects in the baby such as spina bifida. The deficiency of folic acid in adults leads to anemia. The vitamin can be found in both animal and plant sources of whole food.
Vitamin C
Vitamin C is one of the most commonly supplemented vitamins, but for the wrong reasons. Most people think that it will boost their immune system and prevent catching a cold, but all of the scientific evidence we have so far suggest it is rather ineffective.[11]
On the other hand, vitamin C plays a central role in the proper formation of collagen in your skin. Problems with collagen production can lead to dry skin, reduced elasticity, and wrinkles. You need to consume at least 100-200mg daily. The best sources are fresh fruits and vegetables.
Vitamin A
Vitamin A is another vitamin that is well-known for its skin benefits and it can protect the skin from the aging effects of UV rays.[13] However, vitamin A from animal sources should be avoided by all pregnant women due to a risk for malformations in the embryo.
Other Supplements Women Over 30 Should Take
Fish Oil
Fish oil has multiple health benefits for women, mostly due to its content of omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids, meaning that just like vitamins we can’t produce them inside our bodies and we have to get them from external sources – food.
Unfortunately, fatty fish (which is also rich in vitamin D) is not a popular food among most people. Thus, supplementation is highly advised. In fact, scientific studies have found numerous benefits of taking a fish oil supplement.
One of the most notable benefits of omega-3 is its effects on depression. According to studies, the effect is comparable to some pharmaceutical drugs such as fluoxetine.[14]
Another major benefit of omega-3 fatty acids is their effect on blood lipids, most notably triglycerides. Even though the favorable effect of fish oil supplements on heart health has not been confirmed, evidence suggests that omega-3 fats can lower triglycerides significantly.[15]
Additionally, fish oil might be beneficial for brain health as well and small preliminary studies suggest that fish oil may improve memory in healthy people.[16]
Iron
Another supplement widely recommended for women over 30 is iron. According to the World Health Organization, iron supplementation is associated with a reduced risk of anemia in menstruating women.[17]
Whole foods rich in iron include seafood, liver, greens, and beans. However, its absorption from plant foods is rather poor and vegans are at a higher risk for deficiency. The RDI for iron supplementation in women is 18 mg daily.
Take-Home Message
Women over 30 who are physically active, follow a restrictive diet, or are planning a pregnancy in the near future would greatly benefit from the use of a daily multivitamin. Women should use a multivitamin that covers the most common nutrient deficiencies, such as vitamin D, K, B12, and should also consider supplementing with a multivitamin that contains omega-3 and iron.
Essential for Women 18+
Essential for Women 18+
The clinical-backed multivitamin for women 18-49 formulated to help fill in nutrient gaps.
Performance Lab
Performance Lab
This ultramodern multivitamin designed to improve overall health and aid human performance through the use of 17+ essential daily vitamins.
Persona
Persona
This multivitamin pack is custom-tailored to each woman's unique health needs through the use of a highly-detailed online questionnaire.
40% off your order by using our link
BUY NOW40% off your order by using our link
BUY NOWRootine
Rootine
This multivitamin pack is personalized for each woman through a 3 step process: a lifestyle questionnaire, a DNA test, and a blood test.
Future Kind
Future Kind
Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential.
Muscle + Brawn Readers Get 10% off Their Orders With Coupon Code: BEKIND10
BUY NOWMuscle + Brawn Readers Get 10% off Their Orders With Coupon Code: BEKIND10
BUY NOWReferences
[2] https://www.sciencedirect.com/science/article/pii/S0098299705000415
[3] https://pubmed.ncbi.nlm.nih.gov/26270019/
[4] https://pubmed.ncbi.nlm.nih.gov/18400738/
[5] https://pubmed.ncbi.nlm.nih.gov/26678915/
[6] https://pubmed.ncbi.nlm.nih.gov/12520530/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585545/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
[9] https://pubmed.ncbi.nlm.nih.gov/21987192/
[10] https://pubmed.ncbi.nlm.nih.gov/30657638/
[11] https://pubmed.ncbi.nlm.nih.gov/23440782/
[12] https://academic.oup.com/jn/article/132/9/2857S/4687672
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028556/
[14] https://pubmed.ncbi.nlm.nih.gov/21903025/
[15] https://pubmed.ncbi.nlm.nih.gov/21975919/
[16] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0046832
[17] https://www.who.int/elena/titles/daily_iron_women/en/
The author
Dr. Dimitar Marinov
