Once we cross the thirty threshold, our bodies need a little extra love for optimal living. As our metabolism starts to slow, hormones go a bit crazy, and our lives become more demanding, nutrition plays a huge role. Macronutrients – protein, fats, carbs, and water – get all the glory.
But micronutrients act as mediators, triggers, and keys to locks throughout our internal systems.
As we age, limiting stress and breakdown becomes critical. Vitamin C can enhance white blood cell activity, and acts as an antioxidant to target inflammation. It also helps with collagen synthesis for your joint health, as does Vitamin A. Copper can help generate red blood cell count, and calcium and iron are critical to injury prevention.
Which micronutrients do women over 30 need in particular?
Women in the 30+ range have to start thinking about things like menopause, bone health, and neurological functioning. Yes, the stuff no one wants to think about. But if you take the right steps now, your body will thank you with longevity later.
Iodine and iron are two minerals that all older women should take regularly. While a balanced diet takes care of most, an ailing thyroid or menopausal (even just menstruating) women need a little extra.
That’s where taking a multivitamin comes in – you take care of your daily intake so you can focus on living your best life.
Special considerations for some women over 30
All women are beautifully diverse, and we all have different needs.
Below are a few special situations to look for specific vitamins in your multi to maximize your health. However, in any of these situations, always consult with a physician first.
Lifestyle-related diabetes comes with a combination of factors – obesity, high blood pressure, stress, and ultimately, insulin resistance.
If you’ve been diagnosed with diabetes, chances are that you’ve discussed nutrition and exercise interventions with your doctor. Often, other complications arise alongside diabetes, such as kidney or cardiovascular disease, nervous system problems, high blood pressure, or eye disease.
Taking vitamin A has been shown to improve retinal and corneal health within your eyes. According to the National Kidney Foundation, B vitamins, vitamins C and D, and iron and calcium are crucial so your kidneys don’t have to work overtime.
Finally, vitamins B3, B12, and B1 deficiencies are associated with brain issues, and potassium, magnesium, chloride, and other minerals regulate nerve transmissions.
Regardless of your age, pregnancy is a time of utmost nutritional need.
Yes, you can still feed your weird late-night cravings. But it’s important to make sure that your growing child gets the nutrients they need to develop.
Here’s a short list of micronutrients that promote a healthy pregnancy:
- Vitamin B12 – Also known as cobalamin, B12 promotes cell development for growing bodies
- Vitamin D – Healthy vitamin D levels are important for all adults, but even more so for pregnant women, as a deficiency can cause low birth weight.
- Vitamin B9 – Most commonly known as folate, this vitamin is critical during early pregnancy to avoid neural tube defects.
- Iron – This mineral facilitates oxygen transfer to cells in your bloodstream, and therefore nourishes tons of bodily processes for mothers and their babies.
- Calcium – Without sufficient calcium, pregnant women are at risk of developing pre-eclampsia, a rare condition that causes high blood pressure, swelling in the extremities, and protein in urine.
- Zinc – Zinc plays a role in the normal growth and development of the brain and other organs. It also promotes immune health to keep you and your baby safe from disease.
Athletes/Highly active individuals
Intense stress, whether from training or being overworked on the job, can lead to immune-compromise. Therefore, women over 30 who are constantly putting themselves under duress require special nutrients to keep from getting sick.
Vitamins like B6, C, D, and E can prevent phagocytes, the cells that attack bacteria, from breaking down. Minerals such as magnesium and selenium control inflammation and maintain antibody production. And there are countless other micronutrients that help keep older women healthy on a daily basis.
Get the proper nutrition so you can keep dominating your field, whether it’s in a sport or the boardroom.
The problem with regular multivitamins
As we age, our digestive system changes. Things start to slow down and many are plagued with GI discomfort. Furthermore, our food preferences and consumption shifts, especially if we’re raising kids…hot dogs and mac’n’cheese, anyone?
Due to uncontrollable factors, it’s more difficult to get vital nutrients from food at an age you need them the most. Therefore, we naturally reach for a multivitamin in an effort to stay healthy.
Unfortunately, most supplements are even less effective than food.
Lots of multivitamins are loaded with supplemental nutrients. These are ingredients that sound good in theory, but aren’t present in high enough amounts to work.
Why? Well, companies include these to entice people to purchase.
Someone might look at the ingredient list and get excited about ashwagandha, for example, because they heard it lowers blood pressure. But in reality, there’s not enough present to do anything.
Rather than choose based off a whim, here’s some guidelines about purchasing multivitamins that work.
How to buy a Multivitamin that works
Look for a multivitamin that contains the micronutrients you need in sufficient quantities. This might be tough, as the nature of a multi is to cover all your bases. If you’re in dire need of one thing, it might be best to opt for an individual vitamin.
However, if you’re just looking to stay healthy through your 30’s and beyond, choose a multivitamin that prioritizes its ingredients.
Finally, find a nice balance between a reputable company, efficacy, and affordability. You’re going to take a multivitamin every day, so you need something that won’t break the bank. But going too cheap might sacrifice quality.
Fortunately, we’ve found one that strikes the perfect balance…
Best Multivitamin for Women over 30:
Performance Lab Whole Food Multi for Women
Performance Lab Whole Food Multi for Women comes in at first place for multivitamins for women over 30. Especially formulated for the unique needs of women, their brand contains 200% of your daily value of folate and 100% of iodine. With 250% of your daily value of vitamin D3, it’s perfect for fortifying immune systems and aiding bone health. But the real quality lies not only in the ingredients, but in how they make them, and what they don’t include.
The extracted vitamins and minerals therefore mimic the exact ones found in food. Except, unlike food, their supplements are specifically curated to feature everything you need, and nothing you don’t.
Their Purity and Efficacy
You’ll find their nutrients inside of plant-based capsules infused with prebiotics to maximize digestion.
Every supplement is vegan, caffeine-free, gluten-free, additive and synthetic-free, and void of any artificial colors, preservatives, or banned substances. Even the smaller details such as the capsules are perfected; the capsules are made from prebiotic fiber so that they help improve digestive health (patented by Performance Lab), making them far superior to the usual gelatin or cellulose/HPMC capsules other companies use.
Ultimately, Whole-Food Multi for women is specifically designed this way so that ALL women over 30 can enjoy the health benefits.
For a full list of ingredients, visit Performance Lab’s website. But here’s a look at some of the vitamins and minerals they feature for women over 30:
- Vitamin A
- VItamin C
- Vitamin D3
- Vitamin B9
- Vitamin B2
- Vitamin B12
Performance Lab lies among some of the most reputable supplement brands as a future member of the quality certifications such as LabDoor.
This means they conduct regular, third-party testing to make sure one of their products contain illegal or dangerous substances.
You get all of these benefits in a month’s supply for just $40. Which, if we’re honest, is more expensive than your generic grocery store version.
But remember – you get what you pay for…
Although Performance Lab brings elite ingredients and elite manufacturing for ultimate nutrition, they want you to be able to afford it. That’s why they provide discounts for buying two or three boxes at a time.
As you’ll be taking them every day, it’s a worthwhile investment that balances quality with price.
Best Multivitamin for Women over 30: Final thoughts
All women over 30 can benefit from a balanced diet, regular exercise, and a healthy lifestyle.
Performance Lab’s Whole Food Multi for Women takes care of your micronutrients needs so that you can take care of the rest. Feed your body what it craves, enjoy each day to the fullest, and the years after 30 might just be some of your best.