6 important supplements that people should start taking in their 30s to live a long and healthy life

Crossing into the 30s often comes with a silent shift. Metabolism slows, recovery takes longer, and stress has a louder voice in everyday life. This doesn’t mean ageing is a downhill ride—it just means the body starts asking for more care, and not all of that can come from food. While supplements aren’t a magic bullet, starting a few science-backed ones in the 30s can support long-term health, boost energy, and even lower disease risks in the decades to come.


Here are 6 supplements that deserve attention, not because they’re trending, but because the body actually begins to need them more around this age.


Multivitamins

Multivitamins are the go-to for many, but they’re not a perfect fix. While they offer convenience, most people who eat a balanced diet may not need one. Still, in the 30s—especially for those with busy routines, irregular meals, or restrictive diets—a high-quality multivitamin can fill subtle deficiencies in B vitamins, zinc, iron, or folate.


But not all multis are equal. Many contain synthetic additives or forms of vitamins that the body can’t absorb well. Look for ones with methylated B12 and folate, chelated minerals, and no megadoses. They should support—not overwhelm—the body.

Calcium

Bones start to lose density gradually after the 30s, especially in women. But calcium alone isn’t enough, and in some cases, too much can even be harmful if it builds up in arteries instead of bones.


For better absorption and function, calcium needs Vitamin D3 and K2. Without this trio, the supplement might not go where it’s needed. Also, calcium from food (like dairy, seeds, and leafy greens) is often safer and more bioavailable than large supplemental doses.


Vitamin C

It’s true that Vitamin C plays a role in immune defence, but its powers are often overstated. It won’t prevent a cold, though it might reduce how long it lasts. What matters more is consistent intake, especially during times of stress, poor sleep, or pollution exposure, which often ramp up in one’s 30s.


Also worth noting: Vitamin C supports skin health, collagen formation, and iron absorption—things that matter more as the years go by.



Iron

Iron is essential for energy, oxygen transport, and even cognitive function. But unlike some nutrients, too much iron can be dangerous, leading to storage issues or oxidative stress.


Those in their 30s who feel tired despite enough sleep, get frequent headaches, or look pale may want to check their iron levels first. It's especially crucial for menstruating women, vegetarians, and those with digestive issues. Iron should only be supplemented after a blood test confirms a deficiency.


Protein powder

By 30, the body begins to lose muscle mass gradually—a process called sarcopenia. This makes protein crucial, not just for fitness but for maintaining strength, metabolism, and immune health.


While whole foods are ideal, protein powders—especially plant-based or clean whey options—can help fill gaps. They’re particularly helpful for those who skip meals, have poor appetite, or are trying to manage weight while preserving lean tissue.



Biotin

Biotin (Vitamin B7) does support keratin structure, but only helps hair and nails if there’s a deficiency, which is rare. High doses are often unnecessary and can interfere with lab test results, especially thyroid and heart markers.


Still, people in their 30s dealing with stress-related hair fall or post-pregnancy thinning sometimes notice improvement when combined with other nutrients like zinc, silica, and iron. Biotin isn’t magic, but it can be part of a supportive routine—especially when the root cause is addressed.