The Vitamins You Should Be Taking In Your 30s

Maintaining a healthy and balanced diet with plenty of fruit and vegetables is the best way to get the vitamins and nutrients you need for your body to function well. Throughout your life, you need different amounts of essential nutrients at different ages — and sometimes it's not so easy to get all the vitamins and minerals you need through food alone. Vitamin supplements can help ensure your body gets the minerals it needs when it most needs them.

According to The Healthy, vitamin D and calcium are especially important during childhood and teenage years, as our bodies heavily rely on these nutrients for bone and muscle growth. In our 20s, B12, folic acid, and fiber are recommended, especially for vegans and women who want to have kids. When we move into our 30s, we should continue to take those vitamins and minerals along with sufficient amounts of additional nutrients to keep our bodies running smoothly.

When we are in our 30s, our metabolism starts to slow down, and maintaining a healthy weight becomes more challenging  (per UVA Health). It's important not to pack on excessive pounds because obesity is linked to all types of cardiovascular diseases. According to a study by the American Heart Association, obesity can put you at risk for clogged arteries, type 2 diabetes, and high blood pressure. A healthy lifestyle in your 30s should include eating clean, developing a heart-healthy diet, and regularly taking some specific supplements.

Resveratrol is a plant compound found in red wine, and it's filled with antioxidants that can help lower blood pressure and increase good cholesterol while also decreasing the bad (via Healthline). Another nutrient that's good for heart health in your 30s is magnesium, according to WebMD, as it can help correct abnormal heart rhythms that can lead to a racing heart. 

Another important nutrient is omega-3 fatty acids, commonly found in fish. For those who prefer plant-based options, Vegan.com notes you can get omega-3 from chia seeds or flax seeds. Harvard Health reports that taking omega-3 supplements can lower your risk of a heart attack.