Your needs, our priority

Every age demands specific nutrient support. Both men and women in their 30s have different goals to look forward to. This journey to achieving goals requires nutrient support whether it’s about experiencing energy throughout the day in your professional life or supporting nutrient needs of the body to maintain good focus for productivity or planning to take prenatal supplements for a healthy pregnancy.

This article will provide you information on what nutrients you might be deficient in your 30s and how you can manage it under the supervision of an expert.

Best nutrient combos you need in your 30s

There needs to be a good match between health needs and  goals of men and women in their 30s. Mostly women’s health goals are hormonal balance, energy, fertility support, bone health, and mental focus while men want elevated energy levels throughout the day, prioritise sleep quality, stamina, etc

  • Health goals in 30s
  • Supportive key nutrients
  • Energy and vitality 
  • Vitamin B, magnesium, iron
  • Fertility 
  • Inositol, omega-3, folate, choline
  • Bone health
  • Vitamin D3 and K2
  • Gut health
  • Probiotics 

Best combos for women over 30: Best multivitamin + omega-3

If you have a busy lifestyle and it’s getting difficult to meet nutrient needs then you may consider taking a daily multivitamin/mineral formula designed for women.

Women's Multivitamin with methylated folate and B12 vitamin is a comprehensive multivitamin for women that support the unique nutritional needs of women and help maintain overall well-being.

If you check the label of high-quality multivitamin supplements for women, you can see that it covers iron, B-complex, vitamin D, calcium, magnesium, zinc, etc.

You can explore  best multivitamin options for women at Nutriessential that even provide choline and vitamin K2. 

We are adding omega-3 also to the combo because it’s a crucial nutrient you need in your 30s. Not all multivitamins contain omega-3. Even if they contain, they may not have the comprehensive nutrient profile you need at this age.

Now when it comes to choosing the best for your health, your choice and preference comes first. So what type of omega-3 supplement would you love to have?

  • Phospholipid bound omega-3s which are the best alternative to average krill supplement. Long days, busy minds — and the support you need, choosing this type can give you superior absorption and clarity, 
  • Post-natal omega-3 for supporting your nutritional needs and helping you stay balanced for this beautiful new journey.
  • Premium grade advanced omega-3 fish oil for helping you feel strong from the inside out, even on your longest days. 
  • Vegan omega-3 complex if you want plant-based omega sources. This Plant-powered option is the best for you if you don’t want to choose fish oil supplements.
  • keep moving, working, and living your healthiest life with Omega-3 with K2 and D3 to keep your bones, heart, and immune system supported. If you have vitamin D deficiency or you are prioritisng bone health then you may choose this combination.
  • Wild Alaskan fish oil liquid supplement that fits right into your routine.

Additional Health Priorities for Women in Their 30s

You have so many options to choose from. Apart from this, your health goals always comes first. If you are planning pregnancy, choosing a prenatal supplement is important rather than a daily multivitamin.  A comprehensive prenatal formula has everything you need for healthy pregnancy. 

PCOS is a very common issue among women in her 30s. So in such case a comb of  myo-inositol, d-chiro-inositol, and curcumin for supporting healthy insulin and blood sugar levels.

Consult with an expert and choose the supplement based on your goals.

Best combos for men: Comprehensive multivitamin formulation plus probiotic support

For men in their mid to late 30s,  a full multivitamin/mineral spectrum formula with hydration support could be a great way to support general health and wellness.

Men prefer curcumin, ashwagandha, green tea, lycopene, omega-3, vitamins,  minerals and the list is long. You will be surprised to know that there are formulas that contain all these ingredients in a single packet. You don’t have to choose a separate supplements for each of your specific needs. You can choose a high-quality formula with all ingredients you love in a single packet.

Apart from it, choosing a probiotic supplement for gut health is a good option because it’s important for nutrient absorption, mood, etc. Gut health is the centre to general wellness, do you know this?

Bonus health tips for men and women in 2025: 

  • In your busy lifestyle, oral health is also compromised. You can explore mouthwash to maintain teeth and gums.
  • Incorporate electrolyte-rich beverages or coconut water, especially if you exercise frequently or live in warmer climates. Proper hydration supports metabolism, focus, and skin health.
  • Include antioxidants (vitamin C, E, lutein, and astaxanthin) through diet
  • Engage in physical activity for atleast 30 minutes daily.
  • Make health tracking easy by using wearable devices or health apps.

What nutrient deficiencies do men and women in their 30s have?

Many research studies have indicated the deficiency of following nutrients in Americans:

  • Vitamin D, folate, vitamin A,B6, B12, C,D,E, zinc, iron and selenium are the

nutrients involved in white blood cell production, immunity and general wellness. Many adults in the U.S. fall short on key nutrients that support energy and immunity.

  • The 2015–2020 U.S. Dietary Guidelines  identified underconsumed intake of vitamins A, C, D, and E across all populations, and iron for women of childbearing age.
  • Both the 2010 and 2015–2020 dietary guidelines identified that vitamin D deficiency ( inadequate intake) is a public health issue.
  • As per CDC data about micronutrients in 2025, Approximately 1 in 8 U.S. women aged 12 to 49 has iron deficiency.

What other priority nutrients do men and women need? Insights based on clinical studies data

Men and women should maintain their intake of vitamin D, calcium, omega-3 fatty acids, magnesium, folate, dietary fiber, iron, selenium, and zinc. 

Why we have choosen these combo for your health?

We know that in busy lifestyle, it may be difficult for you to focus on your nutrient needs. Sunlight is the best source of vitamin D but what if you cannot sit under sunlight daily? Your body still needs vitamin D.

You should consume fatty fish twice a week for maintaining healthy omega-3 levels in the body. What if you are not able to eat fish weekly? Your body still needs omega daily.

So in this article we shared some valuable supplement combos men and women in their 30s. These combos address specific needs and may help you maintain good health in the new year.

Conclusion

In your 30s, consistency is the  key. You should make your health goals and take small steps towards achieving them. With nutrient deficiency, it’s not possible to achieve good health because nutrients are interconnected in maintaining good health. 

You don’t need to take many supplements — just a perfect combo tailored for your age and goals with lifestyle modifications, diet or stress management can bring benefits you never expected. 

Always check quality, dosage, and third-party testing, and ideally consult a nutritionist before adding new supplements.

References: