5 Vitamins And Minerals That Women Should Take In Their 30s
Food should satisfy most of our daily needs for vitamins and minerals. But with years, but also because of eating low-nutritional foods, it’s becoming an increasingly difficult task. That’s why many people take vitamin supplements
In multivitamin supplements, vitamins A, B, C, D, and E.
Supplements of vitamins and minerals in the form of capsules, effervescent tablets and powders are a good way to strengthen the body with valuable nutrients not obtained in other ways through food.
Women in their thirties focus on the prevention of aging, maintaining good health during pregnancy, and increasing energy. Certain vitamins and minerals help us achieve these goals, so it is good to strengthen their intake in the body.
- Vitamins A and C
There are some vitamins that slow down the aging process but also protect the body from free radicals that contribute to the development of many diseases of the modern age. That’s why every day we should bring in at least 15 milligrams of vitamin E that strengthen immunity, but it also has an anti-age effect. It is useful to take at least 75 milligrams of vitamin C, which helps absorption of vitamin E and reduces the risk of heart disease.
- Vitamin B9
Women planning pregnancy should increase the intake of folic acid or vitamin B9 in the body. All women after 19 years should have at least 400 micrograms of folic acid daily, and pregnant women need at least 600 micrograms.
- Vitamin D and calcium
Ladies in their thirties have to start thinking about the prevention of diseases like bone-diminished osteoporosis. That is why it is important to start taking appropriate amounts of calcium.
Experts recommend to women under 50 years of age the intake of 1000 milligrams of calcium every day, while pregnant women and nursing women should take between 1200 and 1500 milligrams of this important minerals. Calcium supplements often come in combination with vitamin D, which enhances its absorption.
Iron is a very important mineral for women’s health, and especially for ladies after the age of 30 who have more periods or are pregnant. The lack of iron in the body causes fatigue, increases the chance of getting infections and prevents the body from maintaining normal body temperature.
Women should intake at least 18 milligrams of iron per day, and women who are pregnant about 27 milligrams. The vitamins A and C facilitate the absorption of iron into the body, so it is good to combine them with this important mineral.
Uncontrolled muscle cramps? Feeling tired? Maybe your body is missing magnesium. This important mineral regulates muscle contraction, regulates correct heartbeat and thyroid work. You should bring 350 milligrams of magnesium every day and pregnant women 100 milligrams more. The lack of magnesium in the body comes from people who drink alcohol excessively, coffee and excessive sugar intake.
Magnesium supplements in combination with calcium and zinc that maintain healthy bone tissue and reproductive system.
How to take supplements:
In multivitamin supplements, vitamins A, B, C, D, and E are commonly used, preferably in the morning after breakfast.
Moreover, Iron is recommended to drink one to two hours after a meal and take with some fruit juice.
However, Calcium and magnesium should be taken with supper.