Supplements Mastery Guide:
For Women Over 30

Here are my top 5 supplements for active women over 30 trying to be more healthy.

1. Fish Oil (Omega-3 Fatty Acids): 

Fish oil is rich in omega-3 fatty acids, specifically EPA and DHA. These essential fatty acids have numerous health benefits, including supporting heart health, reducing inflammation, and promoting brain function. 

For women over 30, fish oil can be particularly beneficial as it may help with managing cholesterol levels, joint health, and supporting overall well-being.

2. Multivitamin: 

A high-quality multivitamin is important to fill potential nutrient gaps in the diet.

As women age, they may have increased nutrient requirements or absorption difficulties. 

A multivitamin can provide essential vitamins and minerals such as vitamins A, C, D, E, B-complex vitamins, and minerals like calcium and magnesium, which are essential for various bodily functions and overall health.

3. Calcium: 

Women over 30 are at a higher risk of developing osteoporosis due to hormonal changes and decreased bone density. Calcium supplementation can help support bone health and reduce the risk of fractures and bone-related issues. 

It is especially important for women who may not get enough calcium from their diet.

4. Vitamin D: 

Vitamin D plays a crucial role in bone health, immune function, and overall well-being. 

As women age, their skin's ability to produce vitamin D decreases, and they might spend less time outdoors. Supplementing with vitamin D can help ensure adequate levels, which is essential for calcium absorption and supporting immune function.

5. Magnesium: note (many times you can find a supplement that has both magnesium and vit D in it)

Magnesium is a mineral that plays a role in over 300 enzymatic reactions in the body. 

It can help improve sleep quality, reduce stress and anxiety, support muscle function, and promote heart health. Many women over 30 may not obtain enough magnesium from their diet, making supplementation beneficial.

Here are an extra few I would highly consider...


Probiotics are beneficial bacteria that support gut health. 

As women age, the balance of gut bacteria may become disrupted due to various factors such as stress, diet, and medications. Probiotics can help improve digestion, boost the immune system, and support a healthy gut microbiome. 

A balanced gut microbiome is linked to better weight management and overall well-being.

B-vitamins (B6, B12, and Folate): 

B-vitamins play a crucial role in various metabolic processes, including energy production and metabolism of fats, proteins, and carbohydrates. 

As women age, their metabolism may slow down, and deficiencies in B-vitamins can lead to fatigue and decreased energy levels. 

Supplementing with B-vitamins can help maintain energy, support mental clarity, and aid in weight management by supporting a healthy metabolism.
Remember, while supplements can be beneficial, they are not a replacement for a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and adequate sleep. 

Glucosamine and chondroitin (are often taken together as they complement each other's effects on joint health.) 

I have personally taken this for over 20 years!

Glucosamine: Glucosamine is a compound naturally found in the cartilage of our joints. 

It plays a key role in maintaining joint health and promoting cartilage integrity. 

As women age, the natural production of glucosamine may decline, leading to joint stiffness and discomfort. 

Supplementing with glucosamine can help support joint mobility, reduce inflammation, and alleviate joint pain, making it an essential supplement for women over 30 seeking to maintain or improve their joint health.

Chondroitin: Chondroitin is another component of cartilage and is often used in combination with glucosamine. 

It helps to maintain the structural integrity of cartilage and may have anti-inflammatory properties. 

Like glucosamine, chondroitin can support joint health, reduce joint pain, and improve joint function. Taken together, glucosamine and chondroitin can be a powerful combination for promoting joint health and reducing the symptoms of osteoarthritis or joint discomfort.


Copyright 2024 - GET FIT COACHING LLC - all rights reserved