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your late 20s are the perfect time to start taking supplements that will better your overall health in your 30s. Starting sooner rather than later gives you, and your body, some time to adjust and to truly adopt the good habit. Not all vitamins are created equal, though, and there is definitely a hierarchy when it comes to the types of supplements you should be taking.
If you’re creeping up towards your 30s and are looking to kickstart your immunity, metabolism, and even fight signs of aging, here are five supplements to consider incorporating into your lifestyle.
1. Folic Acid
Folic acid is an important nutrient for cellular reproduction and cell growth. It is an important nutrient especially for pregnant women because it helps to prevent potential birth defects in their unborn babies, especially brain and spine mutations.
However, you do not have to be pregnant to get benefits from folic acid, and you don’t have to be expecting or even trying to become pregnant to take prenatal vitamins. They are available over the counter to everyone. Iron
Iron deficiency is incredibly common for women in their 20s, and even as you leave that era of your life, it is very important to continue ensuring you get enough iron in your diet either through foods or supplements.
One can be especially susceptible to iron deficiency anemia if they do not get enough red meat or rich leafy greens in their diet. A slow-release iron supplement capsule can help you get your recommended daily value without thinking too hard. Collagen can also fight signs of aging like fine lines and wrinkles.
Collagen is what keeps your skin and muscles healthy and full-looking, so when your body stops producing as much collagen over time, the looks of age can creep in. You can prevent this disease or slow your body’s development of osteoporosis by increasing your bone density with calcium supplements. Taking calcium each day will also prevent bone loss, which can help you look younger and stronger.
Natural vitamin D comes from the sun, but if you work a full time office job or don’t have the opportunity to get out that much, a vitamin D supplement can give you all the nutrients you need. This information should be used as a guide only. Always consult your doctor or other qualified healthcare professional with any questions you may have regarding a medical condition or the use of supplementation.
The Most Important Nutrients For Your Age
Your Tween And Teen Years
These are the years to focus on getting enough vitamin D and calcium, says Stephanie Schiff, RDN, a nutritionist at Northwell Health’s Huntington Hospital in Huntington, New York. “We need calcium for bone and muscle growth, but it doesn’t get absorbed as well without vitamin D,” she says. “These are the bone-building years for boys and girls, and if you don’t build enough bone, you will be prone to brittle bones later in life.” Tweens and teens should get 600 international units (IU) of vitamin D per day and 1,300 mg of calcium per day, according to the National Institutes of Health’s Office of Dietary Supplements.
Again, it’s always best to get nutrients from the foods we eat. Make it a habit to discuss diet and nutrition with your child’s doctor during their visits.