Vitamins Every Working Mom in Her 30s Needs
Hey Mom,
Let’s have some real talk. Between working, running after the kids, handling the house, keeping up with family, maybe trying to squeeze in a social life and pretending we’re not tired? Our bodies are doing a LOT.
By the time you hit your thirties, things start shifting—energy dips, hormones fluctuate, and stress piles up faster than laundry on a Sunday. That’s why now, more than ever, it’s essential to give your body the support it deserves. Enter: vitamins.
But with so many bottles on the shelf, it can be overwhelming to figure out what you actually need. So let me break it down for you:
1. Vitamin D3: The Sunshine Vitamin
Why You Need It:
Sis, many of us (especially Black women!) are low in Vitamin D because our beautiful melanin-rich skin naturally blocks some sunlight absorption. Vitamin D supports bone health, immune function, AND helps regulate mood—goodbye, lingering tiredness and “blah” feelings.
How to Get It:
1000–2000 IU daily supplement
Bonus: Step outside for 15 minutes of sunlight when you can
2. Vitamin B12: Your Energy Booster
Why You Need It:
B12 keeps your energy levels up and supports your brain and nervous system. If you’ve been feeling foggy, sluggish, or like no amount of coffee hits anymore, you might need a boost.
How to Get It:
1000 mcg daily supplement (especially if you don’t eat much meat)
It’s also in fish, eggs, and dairy, but supplements guarantee you’re covered
3. Iron: For Strength & Stamina
Why You Need It:
Many women (especially if you have heavy periods or have had kids) are prone to low iron. Low iron = low energy, dizziness, and feeling straight-up drained. You need iron to carry oxygen to your cells and keep you strong.
How to Get It:
Look for a multivitamin with iron or a separate iron supplement
Pair it with Vitamin C (like orange juice) to help absorption
4. Magnesium: Your Chill Pill
Why You Need It:
Magnesium is that girl when it comes to calming your nerves, easing muscle tension, improving sleep, and even supporting hormone balance. If stress has been riding shotgun in your life, magnesium can help you ease back into relaxation mode.
How to Get It:
200-400 mg daily supplement
Found naturally in leafy greens, nuts, and whole grains—but most moms need extra
5. Omega-3 Fatty Acids: Brain + Heart Health
Why You Need It:
Omega-3s (aka fish oil) support your heart, joints, and brain—important as we juggle a million tabs in our heads. Plus, they help reduce inflammation (hello, achy knees) and even improve mood.
How to Get It:
Fish oil supplement (look for at least 1000 mg EPA/DHA combined)
Fatty fish like salmon also does the trick, but supplements are more convenient
6. A Solid Multivitamin: Your Safety Net
Why You Need It:
Listen, life is busy. Some days you eat clean, other days it’s drive-thru and snacks the kids didn’t finish. A quality multivitamin covers all the bases—zinc, calcium, folate, and the essential Bs—so you’re not missing key nutrients.
Quick Note:
Before adding anything new, always check with your doctor, especially if you’re pregnant, breastfeeding, or managing health conditions. I am not a doctor or medical professional, this is only my opinion. However, your body is unique, and you deserve personalized care.
The Bottom Line:
Taking care of YOU isn’t extra—it’s necessary. Your thirties should be about thriving, not just surviving. So grab that water bottle, pop your vitamins, and give yourself permission to feel good. After all, a well-nourished mama is an unstoppable mama.
Want me to create a downloadable cheat sheet of these vitamins for your fridge or phone? Let me know!
You’re worth every bit of it, queen. 💛