Best Vitamins for Women in Your 20s or 30s from Nature Made®

It's never too early to start supporting your health through nutrition and supplementation! People of all ages and life stages need support to live their best lives, and knowing which nutrients to focus on as you travel through this adventure can help ensure you're getting what you need. Our 20s and 30s are a formative time in our lives and our health, so read on for recommendations from Team Nature Made^® for the best supplements for women in their 20s or 30s!^†

10 Essential Supplements & Vitamins for Young Women

Vitamin D

Let the sunshine in; it supports immune and bone health! We don't get most of our Vitamin D from food; we get it from sunshine on our skin! It's estimated that 95% of Americans don't receive enough Vitamin D, and nearly one-third are Vitamin D deficient.[1,2] Sometimes busy work schedules and smart use of sunscreen (for skin protection!) can mean you're not getting the Vitamin D you need through your skin, but thankfully Nature Made^® offers Vitamin D3 Extra Strength Gummies! Vitamin D3 is the body's preferred form of Vitamin D and is more effective at raising Vitamin D levels in the body. Two daily gummies help support a healthy immune response, aid in Calcium absorption to support strong bones and teeth, and support muscle function.^†

Vitamin B12

With the active lives we lead in our 20s and 30s, getting as much energy as possible from the food we eat is essential! That's where Vitamin B12 comes in. Vitamin B12 works in our cells to help convert the food we eat into cellular energy, and it can help reduce fatigue in those low in Vitamin B12. Vitamin B12 is primarily found in animal foods like beef liver, oysters and other seafoods and dairy products; fermented foods like miso and tempeh also have small amounts of Vitamin B12. If your diet doesn't contain much of those, you may be interested in Vitamin B12 supplementation. Nature Made^® Vitamin B12 Softgels help convert the food you eat into cellular energy and support a healthy brain and nervous system.^†

Folic Acid (Vitamin B9)

Folic Acid, also known as Vitamin B9, is an essential B-Vitamin and one of the best vitamins for women in 20s and 30s. Vitamin B9 helps support cellular energy production, nervous system function, and the production of SAM-e, which is vital to neurotransmitter function and mood health. Folic Acid is an essential B Vitamin for women of childbearing age and pregnant women, as it plays a critical role in the proper development of the baby's nervous system. That's why we include Folic Acid in Nature Made^® Prenatal Multivitamin Folic Acid + DHA Softgels, specially formulated to support the development of your baby's brain, nervous system, bones, and eyes.^†

Iron

More than just a historical period, you could call the 20s and 30s the "Iron Age" for women, owing to the importance of this essential mineral. Nature Made^® Iron Tablets provide 65 mg of Iron and are specially designed for Iron deficiency, as 1 in 10 premenopausal women, ages 15-49, are deficient in Iron. Iron is found in two forms in our diet: "heme" Iron, which is more easily absorbed, and "non-heme" Iron, which is less so. You'll find heme Iron in animal products like seafood and lean red meat. Non-heme Iron is found in dark-green leafy vegetables, and legumes. Iron is vital for red blood cell formation and an essential nutrient for women in their reproductive years. Nature Made^® Multi for Her Softgels include 100% of your daily value of Iron in one softgel and 21 other essential nutrients for daily nutritional support.^†

Vitamin C

Vitamin C might as well be called "Vitamin Citrus" because it is most often associated with its good sources, such as oranges, lemons, and limes! Despite the tasty sources of Vitamin C, almost half of U.S. adults don't get enough from their daily food intake.[2] Vitamin C is an antioxidant in our immune system that neutralizes free radicals, which is important for keeping us on schedule in our active lives. On top of that, Vitamin C is necessary for the body to produce collagen, which helps support healthy skin, and it aids in the body's absorption of Iron, which (if you've been paying attention) you'll know is another essential nutrient for women in their 20s and 30s! If you're interested in supplementary Vitamin C, check out our Extra Strength Vitamin C Gummies for a tasty, easy C source of this important antioxidant!^†

Omega-3 Fatty Acids

Looking for support in heart health and cognitive function? You might want to dive into the ocean with heart-healthy Omega-3 Fatty Acids DHA and EPA that are naturally found in fatty fish like salmon and tuna. These fatty acids help support a healthy heart, and 250 mg of DHA supports a healthy brain and eyes. Supporting your heart, brain, and eyes is important at any age; 68% of adults don't consume enough EPA and DHA in their daily diet to meet recommendations based on the U.S. Dietary Guidelines for Americans.[3] Nature Made^® Multi for Her + Omega-3 Gummies include 60 mg of heart-healthy EPA and DHA Omega-3s from fish oil plus key nutrients for daily nutritional support.^†

Calcium

Inside every one of us lives a skeleton and ensuring that your skeleton is well taken care of is essential! One way to do that is by providing your bones with Calcium and Vitamin D, two essential nutrients for bone health. Calcium is the most plentiful mineral in our body; it's found in every bone and tooth, and Vitamin D helps our body absorb Calcium. Nature Made^® Calcium with Vitamin D3 Softgels is a Calcium supplement that makes the smart choice of putting both these nutrients together in one softgel to provide a daily dose of Calcium and help improve its absorption.^†

Choline

Choline is an essential nutrient found in eggs, fish, and beef that helps support a healthy brain and nervous system. Choline is important because it's a precursor to the neurotransmitter acetylcholine, which is involved in healthy brain function and memory, mood, and muscle control support. Nature Made^® offers a collection of Choline support, including Choline Gummies, which provide 300 mg of Choline in two yummy Green Apple flavor gummies to support a healthy brain and nervous system. Our new Choline Extra Strength Dosage Capsules include 800 mg of Choline in three daily capsules; a clinically studied ingredient to support focused attention in young adults. If you’re looking for Choline support during pregnancy, Nature Made^® Prenatal Multi + Choline includes 265 mg of Choline in 1 daily capsule plus a prenatal multivitamin softgel with 21 daily nutrients to support the baby’s brain, cognitive and spinal cord development.^★†

Magnesium

Women in their 20s and 30s often need to multitask, so they should prioritize nutrients that do just as much! Magnesium is one such nutrient; it's an essential mineral that supports essential nerve, muscle, and heart function, helps convert food into cellular energy, and helps relax the body. Nature Made^® High Absorption Magnesium Glycinate Capsules are 100% chelated and have better absorption than other Magnesium supplement forms such as Magnesium Oxide. It's an easy way to support more than 300 enzymatic reactions in the body.^†

Probiotics

Our gut microbiome is filled with thousands of tiny bacteria, and we can often feel it when it's out of balance! You can give your gut biome some help with Probiotics, beneficial bacteria that live in your gut. We usually get probiotics from fermented dairy foods like yogurt and kefir or fermented products like miso and tempeh. A daily Probiotic supplement can help support your digestive balance and healthy gut flora. Nature Made^® Digestive Probiotics Ultra Strength^‡ Gummies provide at least 8 billion live cells of Bacillus coagulans per two daily gummies.^♦

Incorporating Essential Vitamins into Your Routine

When to Consider Supplements: 

So, when should you take supplements? Nature Made offers a collection of women’s multivitamins to help you cover several possible nutrient gaps, and if your diet lacks regular sources of specific nutrients, you can supplement to target your individual needs! Here’s a quick guide on the difference between multivitamin vs. individual vitamins. Always consult your primary care provider or another medical professional before starting or changing a supplement routine.

Lifestyle Considerations for Women in Their 20s and 30s

The Importance of Regular Exercise

Eating well and supplementing your diet are significant steps to supporting your health in your 20s and 30s, but they’re just one piece of the puzzle. One other great way to support your health is through regular exercise. Regularly getting your blood pumping helps strengthen your heart, helping it provide oxygenated blood to your muscles more efficiently.[4] Here’s some more tips on how to live a healthy lifestyle.

Managing Stress for Overall Well-Being

Your 20s and 30s can be stressful, but thankfully, there are plenty of techniques to help manage stress. Regular meditation or mindfulness exercises can give you a short reprieve from the bustle of daily life and help you gather your thoughts. Try to get to sleep at a regular time! Missing out on regular sleep has been shown to increase stress levels.[5]

If you're seeking occasional help with sleep and recovery, check out Nature Made^® Wellblends™ Sleep & Recover™ Gummies. With a blend of Magnesium, Melatonin, and L-theanine to support your restful sleep and help your body's natural recovery, these are a tasty option for occasional sleep support. Melatonin naturally helps you fall asleep faster so you can wake up refreshed, and L-theanine helps to relax your mind.^†

How to Manage Pregnancy

Your nutritional needs can change during pregnancy; you're taking care of two (or more!) now. It's always important to get personalized health care, even more so while pregnant. Your primary care provider or OBGYN can provide personalized advice and guidance relevant to your body's specific needs, so always consult with them before making any changes to your diet, supplement routine, or other health or lifestyle changes. Nature Made^® offers a wide range of prenatal and postnatal supplements to support these life stages. Nature Made^® Prenatal Folic Acid + DHA Softgels are specially formulated to support the development of the baby's brain, nervous system, bones, and eyes.^†

We hope this guide helped you pick the best vitamins for women in 20s and 30s! For more daily vitamin guidance, check out “What Vitamins Should I Take Every Day?” Nature Made^® supplements are guaranteed to meet our high-quality standards.

‡ 2X the CFUs of other Nature Made® Digestive Probiotics Adult Gummies (4 billion CFUs).

★ When taken as suggested.

♦ Formulated to provide at least 8 billion live cells per serving if continuously stored in a cool, dry place at or below 75°F (23°C) and consumed prior to expiration date. Storage and handling conditions can vary, and may affect the total amount of cells delivered at time of consumption.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Liu X, Baylin A, Levy PD. Vitamin D deficiency and insufficiency among U.S. adults: prevalence, predictors and clinical implications. Br J Nutr. 2018;119(8):928-936.
2. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in U.S. Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
3. USDA. Dietary Guidelines for Americans: 2020-2025. December 2020. Accessed on: March 19, 2021. https://www.dietaryguidelines.gov/sites/default/files/202103/Dietary_Guidelines_for_Americans-2020-2025.pdf
4. National Heart, Lung, and Blood Institute. Physical Activity and Your Heart - Benefits | NHLBI, NIH. www.nhlbi.nih.gov. Published March 24, 2022. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
5. How Does Sleep Affect Your Heart Health? Centers for Disease Control and Prevention. Published January 4, 2021. https://www.cdc.gov/bloodpressure/sleep.htm