People of all ages need to ensure they are getting their daily dose of vitamins and minerals, but it does become more important as you get older.

Although old age is still a very long way away it may be time to start taking precautions to ensure you stay healthy as you get older, and if you are a new mother or you are hoping to start a family you need to make sure you’re getting all the essential vitamins for both you and your baby.

The healthiest way to get your vitamins and minerals is through good quality food and nutrition. There are many pills and supplements out there and if you are unable to get the required dose of one or more vitamins or minerals then supplementation is a good option in addition to naturally nutritious food.

The Top 5 Essential Vitamins For Women Over 30

Read on to find out which vitamins you can’t do without.

1. Antioxidants

Everyone knows that antioxidants are essential for a healthy immune system, healthy cells and combating ageing, but do you know what vitamins and minerals count as antioxidants? This group includes vitamins A, E and C, all of which are essential for good health and well-being and may even reduce the visible signs of age!

  • Vitamin C is abundant in citrus fruits, peepers, potatoes, tomatoes, and broccoli etc.
  • Beta-carotene is changed into vitamin A once in your body, and it is important for your eyesight and skin. It can be found in spinach, carrots, guava, kale, and tomatoes etc.
  • Vitamin E is essential for healthy cells. It can be found naturally in sunflower seeds, peanut butter, what germ and hazelnuts etc.

2. The B Group

There are quite a lot of vitamins in the B group and all of them have their own health benefits, but the most important ones are B12, B6, and folate acid.

  • B6 is important for a well functioning brain and energy levels and it can be found in chickpeas, bananas, oatmeal and certain meats.
  • Folate acid helps with the production of new cells and may help ward off cancer. Folate acid is especially important for pregnant and breast feeding women and it can be found in foods like lentils, oranges, broccoli and Brussels sprouts.
  • Vitamin B12 is important for a healthy metabolism and red blood cells. As it is normally found in animal products like milk, eggs and meat vegetarians and vegans may need to take supplements to make sure they are getting enough.

3. The Sunshine Vitamin

Vitamin D works as a hormone and it transports calcium and phosphorus into your bloodstream to ensure your bones stay strong. Vitamin D is naturally absorbed from sunlight and so it should theoretically be quite easy to get, but if you spend most of your day indoors or it’s the winter season then you may need to boost your intake by eating fatty fish cheese, egg yolks or food that has had vitamin D added to it.

4. Eat That Calcium!

Calcium is a mineral which is very important for women after the age of 30. Calcium is essential for healthy bones and it is especially vital if you are pregnant, breast feeding or approaching menopause. Vitamin D and calcium go very well together and it’s a good idea to make sure you are getting enough. Calcium is mostly found in dairy products, but if you’re vegan or lactose intolerant you can also find it in watercress, bok choy, and kale.

5. No Anemia For You

Your daily dose of iron is very important for all women, but it is especially essential if you are pregnant or you experience particularly heavy periods. An iron deficiency can lead to fatigue, infection, and iron deficiency anemia so to make sure you’re getting enough iron stock up on beans, wholegrain pasta, dried fruit, peas and spinach.

Too Much Of A Good Thing

It is possible to overdose on certain vitamins. Whilst you may think that the more vitamins you take the healthier you will become it is very possible to have too much of one or more vitamins/minerals in your body. Overdoses are very rare and a lot of vitamin supplements are still very safe, but in extreme cases, a vitamin overdose can be very dangerous and possibly even fatal.

Vitamin D is very important for healthy bones and a vitamin D deficiency may lead to tons of health problems later in life, but too much vitamin D comes with its own set of problems. Having too much vitamin D in your system can lead to nausea, diarrhea, heart rhythm abnormalities, mental development issues in babies and, in extreme cases, it can cause permanent damage to your heart and kidneys.

Iron is very important for your red blood cells and it is something women are often concerned about, but did you know that an iron overdose can be fatal? It is actually the leading cause of poisoning in children under 5 so if you have young kids it is far better to ensure they are getting their recommended daily dose of iron from spinach, strawberries, and eggs rather than relying on artificial means.


If you think that you would benefit from health supplements you will be fine as long as you stick to the recommended dose and don’t try to make yourself healthier by overdosing on certain vitamins and minerals. If you want help on working out what supplementation is good for you, then schedule a free chat with me HERE