Reaching 30 years of age can lead to shifts in nutritional requirements as well as reproductive and overall health requirements for women. Although proper nutrition is always important in maintaining good health, nutritional deficiencies can make supplements necessary for some women according to their health and dietary needs.
Dr Ankur Gahlot, Additional Director - Diabetes & Endocrinology, CK Birla Hospitals, Jaipur, says that there are many nutritional deficiencies in young people nowadays. Nevertheless, he emphasises the importance of using supplements only when there is a need for them and never substituting a good diet with these.
What supplements women may need after 30
Vitamin D
The lack of Vitamin D in India is very widespread, and Dr Gahlot links it to such reasons as lack of sunlight and a sedentary lifestyle. Some women might need supplementation, but it depends on them personally.
Dr Prachi Benara, Fertility Specialist, Birla Fertility & IVF, Gurgaon, also highlights the prevalence of vitamin D deficiency and recommends testing vitamin D levels before taking supplements, as excessive intake can cause harm.
Vitamin B12
Another common problem related to vitamins is the deficiency of vitamin B12, which affects a lot of vegetarians. As per Dr Gahlot, vegetarian women should be careful about their vitamin B12 requirements.
It all depends on one's eating habits and health condition as well as whether one needs the vitamin or not.
Iron
Iron may be particularly relevant for women who experience heavy menstrual bleeding. Dr Gahlot says iron supplementation may be required in such cases to address nutritional gaps.
Rather than taking iron supplements routinely, women should consider their individual needs and nutritional status when deciding whether supplementation is appropriate.
Calcium
Calcium may be required by women whose diets do not provide adequate amounts, including some lacto-vegetarians, according to Dr Gahlot.
The need for supplementation depends on dietary intake and individual health status, so calcium should not automatically become part of everyone's daily supplement routine after turning 30.
Folic acid
Folic acid is particularly important for women who may become pregnant. Dr Benara says it remains the most evidence-backed recommendation in this context.
Importantly, folic acid does not improve conception rates, but it significantly reduces the risk of neural tube defects in the developing baby. This makes it an important nutritional consideration for women planning pregnancy.
Inositols for women with PCOS
For women with PCOS, Dr Benara highlights inositols as a supplement with clinical backing for improving ovulation and metabolic health.
However, this does not mean every woman with PCOS should automatically start taking inositol. Supplement choices should be discussed based on individual health needs.
Coenzyme Q10
Coenzyme Q10 may also be worth discussing with a fertility specialist when ovarian reserve is a concern, according to Dr Benara. As with other supplements, it should not be treated as a universal recommendation for all women after 30. Consider its use in the context of an individual's reproductive health and fertility concerns.
Are multivitamins and protein supplements necessary after 30?
Not necessarily. Dr Gahlot says healthy individuals who follow a healthy diet generally do not require supplements such as multivitamins, fat burners or protein supplements.
Taking supplements without an actual nutritional requirement can result in over-supplementation and unnecessary expenses. The goal should therefore not be to take as many supplements as possible, but to identify and address genuine nutritional gaps.
Personalisation is key
Both experts emphasise that there is no single supplement routine that every woman should follow after turning 30.
Blood tests, dietary habits and individual health status can help determine whether supplementation is needed. Reproductive health and issues like PCOS and ovarian reserve may play a role as well in providing nutritional assistance for women who are planning to conceive.
According to Dr Gahlot, regular exercise, enough sleep, stress control, and balanced nutrition form the very basis of a healthy life. But supplements can be used when there is a specific requirement, not otherwise.
Disclaimer: The information provided here is based on religious beliefs and popular traditions. There is no scientific evidence to support it. India TV does not vouch for the accuracy of any of the information.
Also read:
Why diabetes affects men and women differently? Doctor explains the key differences
