If you’re a woman in your 20s and 30s, you should be taking these health supplements

Your twenties and thirties are a period of immense potential. 

Whether you're crushing career goals, building a family, conquering social scenes, or rocking a mix of it all, prioritising your health sets the foundation for everything you do.

While a balanced diet remains the gold standard for well-being, our fast-paced lives can sometimes make optimal nutrition a challenge. Fortunately, well-chosen supplements can offer valuable support. 

However, navigating the vast world of supplements can be daunting. With so many types of health supplements available, what exactly should you be taking? 

From supplements that help achieve glowing skin to those that improve iron deficiency and energy levels, here are some of the best supplements for women to start taking in your 20s and 30s. 

Exclusive iHerb promo code for SPH Media readers: Get 24% off your order from 13-31 Jan 2025. Shop now

What are the best supplements for women to take in their 20s and 30s?

1. Calcium and Vitamin D

What it does: Builds strong bones

The 20s and 30s are a crucial window for bone development. Calcium is the building block of strong bones, and vitamin D helps your body absorb it effectively. Dairy products, leafy greens, and fortified foods are good dietary sources, but supplements can help bridge any gaps.

2. Omega-3 fish oil

What it does: Supports overall well-being, including skin health and cardiovascular health

Who doesn't love healthy, radiant skin? Omega-3 fatty acids, found in fatty fish and flaxseeds, are great for skin health. They can also reduce inflammation and support heart health. Consider a fish oil supplement if you don't regularly include these foods in your diet.

3. Iron 

What it does: Treats and prevents iron deficiency

Iron deficiency is a common concern for women, particularly among women with heavy menstrual cycles. Eating lean red meat, poultry, and leafy greens are good as they are rich in iron, but taking iron supplements can be helpful for maintaining optimal levels.

4. Folic acid (Vitamin B9)

What it does: Promotes healthy fetal development during pregnancy, reduces risk of heart disease 

Whether or not you're considering having a child in the future, adding folic acid to your supplement routine is a wise move. This vitamin not only plays a vital role in preventing birth defects, but also helps to lessen the risk of heart disease by reducing high blood pressure and improving blood flow.

5. Magnesium

What it does: Acts a master conductor in over 300 bodily functions

Magnesium plays a critical role in how your body works, including muscle and nerve function, blood sugar control, and bone health. Symptoms of magnesium deficiency can include fatigue, muscle cramps, and headaches.

6. Vitamin C

What it does: Boosts immune system and aids in producing collagen

Vitamin C strengthens your immune system, protects your cells from damage by harmful free radicals, and helps your body produce collagen, the protein that keeps your skin healthy, your joints strong, and your blood vessels functioning properly. 

Best supplements for women in their 20s and 30s 

21st Century, Calcium Magnesium Zinc + D3, $7.04

Feeling tired, worn out or sluggish? These supplements will give you the burst of energy you need. According to an iHerb reviewer, these Calcium Magnesium Zinc + D3 tablets gave her the strength needed to get through her day and feel good about herself. 

Plus, the reviewer also claimed that these pills “are easy to swallow” and “doesn’t have an awful taste”. 

Nature's Craft — Multivitamin Gummies, $21.30

Forget the pills! Packed with Vitamin A, B, C, D, E, folate, zinc, biotin and more, these gummies will help you build immunity, restore your energy, as well as promote healthy hair and skin.

Eating two chewable gummies a day provides a convenient way to get your essential vitamins.

Natural Factors — CranRich Super Strength Cranberry Concentrate, $29.31

If you're a healthy woman who experiences frequent urinary tract infections (UTIs), CranRich capsules might be worth considering. Taking a daily dose of 500mg could potentially help reduce your chances of getting UTIs again.

Plus, they skip the added sugar often found in cranberry juice, making them a healthier choice.

California Gold Nutrition — CollagenUP, $26.99

This supplement features hydrolysed marine collagen peptides, a type of collagen easily absorbed by your body. Collagen itself plays a crucial role in maintaining healthy hair, skin, nails, joints, and bones.

CollagenUP can be blended into coffee, as well as smoothies, breakfast bowls and more. 

Mason Natural — Vitamin C, $8.35

If you’re not a huge fan of fresh fruits and veggies, taking a Vitamin C supplement can help ensure you get enough of this essential nutrient.

Vitamin C boosts your immunity, protects your cells, and builds strong tissues by helping your body to produce collagen, which keeps your skin, joints, and blood vessels healthy.

Snap Supplements — Eye Health, $31.39

Lutein, Zeaxanthin, and Bilberry extract, along with other vitamins and herbs, work together to act as antioxidants and help nourish and soothe tired eyes from the damaging blue light that our computer and phone screens emit. 

California Gold Nutrition — Omega-3 Premium Fish Oil, $8.52

Research suggests that incorporating a daily fish oil capsule into your routine can lead to a reduction of triglyceride levels by around 15-30%. Triglycerides are a type of fat molecule circulating in the blood. 

Additionally, even low doses may contribute to a decrease in blood pressure, a significant risk factor associated with cardiovascular complications. Furthermore, emerging evidence indicates that fish oil may play a role in hindering the formation of plaque, a substance that can harden arteries and potentially lead to cardiovascular issues.

Solaray — Iron VegCaps, $10.74

This iron supplement utilises a base of botanical ingredients, including parsley leaf, rice flour, and yellow dock root, all encapsulated in a vegetable capsule. 

This formulation caters to women seeking an iron source that aligns with their dietary preferences. The supplement may contribute to supporting healthy circulation and cardiovascular function. 

Additionally, if fatigue is a concern potentially linked to low iron levels, this product may offer a means to enhance energy levels and overall well-being.

Doctor's Best — High Absorption Magnesium, $17.28

Imbalances in certain mineral levels can manifest in various ways, including constipation, heart rhythm irregularities, or even muscle cramps. Dietary choices can influence these levels, and magnesium, a crucial mineral involved in over 300 bodily processes, is one such example.

KAL — B-6, B-12, Folic Acid, $13.99

This folic acid supplement features a quick-dissolve formulation that eliminates the need for water during consumption. 

These three supplements, Vitamin B-6, Vitamin B-12, and Folic Acid, work together to support your overall heart health and energy levels. 

Now Foods — Vitamin D-3, $19.47

Often called the "sunshine vitamin," vitamin D plays a key role in supporting your immune system and hormone health. 

However, if you, like many of us, find yourself spending most of your day indoors (no thanks to desk-bound jobs), getting enough vitamin D from sunlight alone can be a challenge.

This is where a vitamin D supplement such as this one from Now Foods can be a valuable addition to your routine.  

All the items are independently selected by our editorial team. If you buy something through our retail links, we may earn an affiliate commission. But we only recommend products we love. Promise.