Written by: Deepa Sarkar
11 August 2025
Taking care of your health in your 30s is vitally important for your long-term well-being.
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The right supplements can provide energy, help balance hormones, & protect your future wellness by using the right supplements at the right time.
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A daily multivitamin will guarantee that you meet your energy needs. For the best results and energy throughout the day, take a multivitamin after breakfast.
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Vitamin D is beneficial for bone health, immune health and psychological health (mood). Vitamin D is best taken in the morning and with fat to assist with absorption.
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Benefits heart health, brain functioning, reduces inflammation. Take omega-3 after lunch with fat.
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Key to bone health/strength. Calcium should be taken in the evening to assist with overnight absorption and should be taken away from iron supplements.
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Iron provides energy while reducing the risk of anemia. Iron should be taken on an empty stomach or with juice (high in vitamin-C if possible). Avoid any combination of iron and calcium for maximum benefit.
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Probiotics support gut health, digestion and immune health. Probiotics can be taken before breakfast or at bedtime for the most effective outcome.
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Reduces tension in muscles, promotes sleep, & supports balance in hormones, which is needed during your monthly cycle. Timing is great right before bed.
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Always consult with your healthcare professional prior to taking supplements. Use supplementation in conjunction with balanced meals, exercising and drinking enough fluids to reap the best outcomes in your 30s.
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