Best vitamins for women over 30: Energy boosting nutrients for active moms

by | Aug 2, 2023

Ready to feel vibrant and confidently reach your goals this year?

Let me help you create a custom plan to get there!

What are the best vitamins for women over 30 and why are they helpful?

For active moms, maintaining energy levels is necessary to keep up with busy lifestyles and responsibilities. Consuming a well-balanced diet rich in energy boosting nutrients can help sustain their energy throughout the day. B vitamins specifically play a crucial role in energy metabolism, making them essential for active moms looking to maintain their energy levels. They are involved in converting the food we eat into energy that our bodies can use efficiently.

First, let’s look at some overall energy boosting nutrients.

Energy boosting nutrients for women over 30

Here are some essential nutrients that are supportive to energy levels in women:

1. Complex carbohydrates: Carbohydrates are a primary source of energy for the body. Complex carbohydrates like whole grains ( quinoa, brown rice, oats), starchy vegetables (sweet potatoes, squash, corn), and legumes (lentils, chickpeas, beans) are ideal choices. These provide a steady release of energy and help stabilize blood sugar levels.

2. Proteins: Protein plays a vital role in repairing and building tissues, as well as providing sustained energy. Include lean sources of protein like poultry, fish, lean beef, tofu, tempeh, beans, and lentils in your diet. Starting your day with sufficient protein goes a long way in supporting energy levels and cravings.

3. Healthy fats: Fats are a concentrated source of energy and support the absorption of fat-soluble vitamins. Foods rich in healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon.

4. Iron: Iron is essential for oxygen transport in the body and can help prevent fatigue. Good sources of iron include lean red meat, poultry, fish, blackstrap molasses, spinach, and lentils. Be mindful of iron supplementation and be sure to also eat foods rich in copper and vitamin A to support iron recycling.

5. B-vitamins: B-vitamins play a crucial role in energy production. Foods rich in B-vitamins include whole grains, leafy greens, eggs, lean meats, nuts, and seeds.

6. Magnesium: Magnesium is involved in energy production and muscle function. Incorporate magnesium-rich foods like spinach, nuts, seeds, whole grains, and legumes. Supplementation may be necessary due to the amount of magnesium the body needs to manage stress and support daily activities.

7. Vitamin C: Vitamin C supports the absorption of iron from plant-based sources. Citrus fruits, strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C.

8. Water: Staying hydrated is essential for maintaining energy levels. Dehydration can lead to fatigue, so make sure to drink enough water with minerals throughout the day.

9. Snack smart: Choose energy-boosting snacks like nuts, seeds, yogurt, fruits, and whole-grain crackers to keep your energy levels steady between meals. Aiming for at least two foods from either protein + healthy fat + fiber is a good place to start.

10. Balanced meals: Aim to have balanced PHFF meals that include a combination of complex carbohydrates, protein, healthy fats, and plenty of fiber-rich vegetables and fruits.

Remember that everyone’s nutritional needs may vary, so it’s essential to listen to your body and adjust your diet accordingly. If you have specific dietary concerns or health conditions, consider consulting a registered dietitian or healthcare professional for personalized advice!

B Vitamins for Women over 30

Now let’s talk about B vitamins specifically. There are 8 B vitamins and all play a unique and important role in the body:

1. Vitamin B1 (Thiamin): Thiamin helps convert carbohydrates into energy and is important for proper nerve function. Good food sources of thiamin include whole grains (especially wheat germ), legumes, nuts, seeds, and pork.

2. Vitamin B2 (Riboflavin): Riboflavin is involved in energy production and supports the metabolism of fats, carbohydrates, and proteins. It can be found in dairy products, lean meats, green leafy vegetables, and whole grains.

3. Vitamin B3 (Niacin): Niacin is essential for energy production and supports the function of the nervous system. Foods rich in niacin include poultry, fish, lean meats, whole grains, nuts, and legumes.

4. Vitamin B5 (Pantothenic Acid): Pantothenic acid is involved in the production of energy from carbohydrates, fats, and proteins. It is found in a wide range of foods, including meat, poultry, fish, whole grains, potatoes, tomatoes, broccoli, and avocados.

5. Vitamin B6 (Pyridoxine): Pyridoxine is crucial for protein metabolism and helps in the production of neurotransmitters that regulate mood and energy levels. Good sources of vitamin B6 include fish, poultry, organ meats, bananas, nuts, seeds, and whole grains.

6. Vitamin B7 (Biotin): Biotin plays a role in energy metabolism and helps support healthy hair, skin, and nails. It can be found in eggs, nuts, seeds, sweet potatoes, and cauliflower.

7. Vitamin B9 (Folate/Folic Acid): Folate is important for DNA synthesis and cell division, and it is especially important during pregnancy. Food sources of folate include leafy greens, legumes, citrus fruits, and avocados.

8. Vitamin B12 (Cobalamin): Vitamin B12 is involved in energy production, red blood cell formation, and nerve function. It is mainly found in animal products like meat, fish, poultry, eggs, and dairy. For vegans or those with limited animal product intake, non-fortified nutritional yeast, fortified plant-based milk and cereals can provide vitamin B12.

Do you need a multivitamin in your 30s?

Now let’s talk supplementation:

While it’s best to obtain vitamins through a well-balanced diet, some individuals, including active moms, may benefit from supplementation if they have specific dietary restrictions or are unable to meet their nutritional needs through food alone. If you think you may need vitamin B supplements, please test and not guess what you need! Most women do not need a multivitamin.

Problems with multivitamins:

1. They do not all contain the right types of the vitamins and minerals you need for best absorption.

2. Many vitamins and minerals work antagonistically to one another so too much of one may interfere with absorption and optimal use of another. More is not always better!

3. Some vitamins and minerals are especially helpful for certain medical conditions and some can make things worse. Utilizing testing and including the specific nutrients your body needs to thrive will go much farther than just throwing all the nutrients at your body and overwhelming it.

If you’re looking at testing, consult with a healthcare professional or a registered dietitian to assess your specific needs and ensure proper dosing. The best vitamins for women over 30 are the specific ones your body needs to thrive in your unique situation and life.

Further Resources for Best Vitamins for Women over 30

Hi, I’m Stephanie! I help everyday active women nourish their goals and fuel their lives.

Recent Posts

Do you have iron deficiency or iron dysregulation?

Copper, magnesium, and iron play critical roles in energy production. If you want to improve your endurance and your running performance, knowing your iron levels is crucial. Unfortunately, iron deficiency is more common in women — especially after childbirth.

Not sure if you’re dealing with low iron or iron dysregulation? Download my checklist to see if your symptoms line up, and then book a discovery call and let’s chat! I’d love to connect and learn if I can help!