After 30, the body gradually changes, and the need for certain vitamins becomes particularly noticeable. Experts note that it is preferable to obtain most beneficial substances from a balanced diet. However, in some cases, additional vitamin complexes may be needed — as recommended by a doctor.
The correct level of vitamins helps maintain the health of bones, skin, and the immune system, as well as reduces the risk of certain chronic diseases.
Vitamin D
Vitamin D plays an important role in calcium absorption — the main component of bone tissue. This is especially important for women, as their risk of osteoporosis is higher than that of men, particularly at a more mature age.
Experts note that maintaining adequate levels of vitamin D after 30 helps preserve bone strength and reduce the risk of fractures in the future.
For adults aged 30 to 70, the recommended daily intake is about 600 international units. In addition to vitamin supplements, vitamin D can be obtained from sunlight and foods such as fortified juices.
Folic Acid
Folic acid belongs to the B vitamins and plays an important role in the formation of the body's cells. It is especially important for women planning pregnancy, as it helps prevent neural tube defects in the fetus.
The recommended daily intake is 400 micrograms, and during pregnancy, the need may increase to 600 micrograms.
Folic acid is found in many foods, including spinach, lentils, avocados, and asparagus.
Vitamin C
Vitamin C is known for its impact on the immune system and skin health. It is involved in collagen production — a protein that supports skin elasticity and repair.
For women, the average daily intake is about 75 milligrams. Vitamin C can be obtained from fresh vegetables and fruits, such as broccoli, spinach, strawberries, and bell peppers.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. This may reduce the risk of certain chronic diseases and support skin health.
The recommended daily intake for adults is about 15 milligrams. Major sources of vitamin E include vegetable oils, nuts, and avocados.
Why It Is Important to Monitor Vitamin Balance
Experts note that the best way to maintain vitamin levels is through a varied and balanced diet. Before starting any vitamin supplements, it is advisable to consult a doctor to determine individual needs.
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