Top 5 supplements for women in their 30’s

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Welcome to your fourth decade!  

There are a lot of amazing things that happen in your 30’s: You get to know yourself better, you hit your financial stride, you come to recognize the friendships that matter and all the small things that don’t. But your 30’s also come with a downside: You might find yourself with less energy, a slower metabolism, a few wrinkles where you didn’t have them before—maybe even thinning hair. These natural changes happen to everyone—there’s not much you can do to avoid them—but with a healthy lifestyle and the right nutrients, you can take steps to manage them. Here are 5 supplements we recommend to keep your 30’s healthy and happy: 

1) Collagen 

If you start seeing a few fine lines and wrinkles after your 30th birthday, welcome to the club! Wrinkles are the result of lost collagen, the scaffolding that makes up your skin, hair, nails, joints and tendons. Your natural collagen production slows in your twenties, making it harder for your body to replace the estimated 1-1.5% of collagen you lose each year to sun damage, poor sleep, stress, hormones, diet and pregnancy1. This is where collagen supplements can help. They promote collagen production, support skin hydration and giving your tissues the amino acid building blocks they need to stay healthy.* 

2) Ashwagandha  

Chores, kids and work responsibilities tend to pile up in your 30’s. In fact, millennial women spend two more hours per day on chores than men who work the same number of hours2. It’s no wonder that women in their 30’s are more stressed than ever. When the stress piles up, your body produces cortisol, the main stress hormone that can lead to high blood pressure, tension and weight gain. Ashwagandha helps you combat this by regulating cortisol, making it easier to cope with the demands of physical, mental and emotional stress.*  

3) Borage & Saffron 

Three out of four women are not-so-lucky enough to experience pesky symptoms of PMS like cravings, irritability and blemishes at some point during their reproductive years. If you’re one of those three women, borage oil and saffron—taken together—might just be your best friend. Borage contains a fatty acid called GLA, which works to maintain the protective barrier on your skin, helping you keep a healthy complexion all month long. Saffron meanwhile helps curb cravings and supports mood too.* 

4) Calcium & vitamin D 

While your younger years are all about building that bone mass, your 30’s are all about maintaining it. Calcium and vitamin D, taken together, can help. Calcium, the most common mineral in your bones, gives them their strength and structure. Vitamin D helps get this vital mineral where it needs to go by helping your body make a protein called calbindin, which works to shuttle calcium across the wall of your intestines and into your bloodstream. Working hand in hand, this duo gives your body the nutrients it needs to ward off bone loss. 

5) Magnesium 

You know you’ve hit your 30’s when being in bed by 10pm suddenly sounds more appealing than partying into the wee hours. That’s because the hormones that regulate your sleeping patterns change with age. In fact, the quality of your sleep declines each decade until you hit your 60’s. While there are plenty of sleep aides that can help, a simple magnesium supplement is a good place to start. Magnesium, especially magnesium glycinate, helps calm your mind and soothes tense muscles, making it easier to settle in for a good night’s rest. Most people don’t get enough of this mineral from diet alone, so a supplement may be helpful. 

Need help with supplements?   

The reality is, when it comes to supplements in your 30’s, there’s no one-size-fits all solution. Depending on your diet, lifestyle, and health goals, your supplement needs might be different. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to fit your wellness goals in the best way. 


About Madison 

Madison is a nutritionist with a degree in Nutritional Sciences from Texas A&M University. She has a zeal for women’s health and establishing positive relationships with both body image and food. Madison has worked in the supplement industry for the past three years, performing nutritional counseling, research analysis and protocol development. 

Madison is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 


This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   


  1. Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research. 2021;8:2. 
  2. Hayes J,Ph.DCH, Ahmed T. Providing unpaid household and care work in the United States: uncovering inequality. IWPR. 
  3. U.S. Department of Agriculture, Agricultural Research Service. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2013-2016; 2019 



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