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WAYS OF STYLE

Best vitamins for women in 20s and 30s – Vitamins I take every day

in Lifestyle on 01/30/20

Today I’m sharing all the vitamins and supplements I’ve been taking for over two years now. I believe these are some of the best vitamins for women in 20s and 30s. They have made me feel so good. I rarely get sick and my hair, nails and skin have never looked better. It’s all a combination of working out and eating healthy. I also do additional treatments (mostly facials). But consistency, is the key to everything.

Keep in mind that you won’t see short term results when you take vitamins and supplements. You have to be patient and trust the process and you’ll see the results when you are a healthy adult that looks great in her/his 60’s and beyond. At least that’s my goal. Try to think long term about these things. Trust me, your future self will thank you for the decisions you make today.

Ready to learn about the best vitamins for women in 20s and 30s? Let’s go!

Remember this: healthy bodies, healthy minds.

My main focus when choosing which vitamins to take

I decided to focus on my skin, immune system and bones when I was choosing the best vitamins and supplements for someone my age. There are so many vitamins out there, so I think you need to choose what you want to focus on. I read somewhere that you can also alternate them a couple times a year. Every few months you should rest for a couple of weeks and mix things up.

I read many articles to learn which were the best vitamins for women in 20s and 30s. I wish I would have started sooner, but here we are. It’s never too late right?

I want to make very clear that I am not a doctor. I’m not encouraging you to take any of these without asking your doctor first. Also keep in mind that these vitamins and dosages are for people that work out with weights and do cardio at least 5 times a week. These 2 things do affect the dosages and amount of vitamins your body needs.

So without further ado, here are the best vitamins for women in 20s and 30s. I’m also sharing why I take them, the dosages that work for me and my lifestyle and foods that contain the same vitamins.

Best vitamins for women in 20s and 30s

Best Vitamins for Women in 20s and 30s

Vitamin C: (1000 mg)

Brand: Viva Naturals

Vitamin C is necessary for the growth, development and repair of all body tissues. It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function. It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels. There are many other benefits, but these are the main reasons why I take it.

Foods high in Vitamin C: kiwi, broccoli, Brussel sprouts, lemon, lime, orange, papaya, strawberries, sweet little peppers, grapefruit, kale, tomatoes, red-orange-yellow peppers and sweet potatoes among many others.

Collagen: (4000 mg)

Brand: Youtheory & Vital Proteins

Update: Now I’m taking this one because it’s hydrolyzed.

Collagen is one of the most plentiful proteins in mammals. It is responsible for several biological functions, one of which is to provide structural support in connective tissue, muscle and skin. You can think of collagen as the “glue” that holds all these things together. Collagen is the protein responsible for skin elasticity and it also plays a role in joint and bone health. Our bodies create collagen naturally, however, over time the production of this protein slows down. When I started taking collagen it was because of my skin (superficial reasons), but after learning more about it, I now feel like the #1 reason why I like it, is because of the role it plays in my joint and bone health. I know my older self will be grateful for this!

PS: The daily recommended dose is 6000mg, but I only take 4000mg because each pill has only 1000mg and it’s just a way for me to take 2 less pills a day LOL. I don’t take Vital Proteins daily, but I make some really yummy recipes using their collagen peptides that cover for the remaining 2000mg in most days.

Foods high in collagen: Here’s the deal with this… some protein rich foods like meat, eggs, fish & seafood, beans and dairy help your body PRODUCE more collagen because they contain a wide range of amino acids that your body needs to produce more collagen and other foods like bone broth, gelatin, garlic, actually HAVE collagen in them. I try to include both in my daily diet. Having a rich vitamin C diet also helps your body produce more collagen, so it’s important to include those as well. (I mentioned them above).

There are also things that damage your collagen production. It’s so important to avoid doing these on your day to day. Eating refined sugar and carbs, too much sun exposure and smoking. Collagen is super important for your skin, organs and bones. You don’t want to prevent your body from producing it with a poor diet, not wearing sunscreen and smoking.

Vitamin E: (1000 IU)

Brand: Natrogix

Vitamin E is a powerful antioxidant that helps reduce free radical damage and slow the aging process of your cells. Vitamin E is fat-soluble, this means your body stores and uses it as needed.

Foods high in Vitamin E: Wheat germ oil, sunflower seeds, hazelnuts, peanuts, almonds, spinach, broccoli, kiwi, mangoes and tomatoes. As you can see it’s very important to include nuts and seeds on your day to day diet to get vitamin E.

Vitamin D3: (2000 IU)

Brand: Sports Research

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D is so important because it helps your body to absorb calcium, which is necessary to maintain healthy bones. Muscles need it to move, nerves need it to carry messages between the brain and every body part and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis.

This vitamin also affects your mood and anxiety. That’s why is so important to consume enough vitamin D during the Winter months, where we don’t get much sun exposure.

Other sources of vitamin D: Fatty fish like tuna, mackerel and salmon. Beef liver, cheese and egg yolks. Mushrooms, spinach, kale and okra. There are other foods that are fortified with vitamin D, like some dairy products, orange juice, soy milk and cereals. The levels of vitamin D in foods though are very low, that’s why it’s recommended to supplement. You can also get vitamin D from sun exposure (without sunscreen though which is not great). Usually between 10-30 mins every day. It depends on the color of your skin (darker needs more sun exposure than lighter) and how sensitive your skin is to sunlight.

Calcium: (1000 mg)

Brand: Honest to Wellness

Calcium is one of the most important minerals for the human body. The teeth and bones contain the most calcium. Nerve cells, body tissues, blood, and other body fluids contain the rest of the calcium. Calcium also helps your body with clotting blood, sending and receiving nerve signals, squeezing and relaxing muscles, releasing hormones and other chemicals and keeping a normal heartbeat. Our bodies get the calcium it needs in two ways; one is by eating foods or supplements that contain calcium, and the other is by drawing it from calcium stores in the body, primarily the bones. In other words… If you don’t eat enough calcium-containing foods or supplements, your body will remove calcium from your bones and over time this can have terrible consequences like osteoporosis.

Foods high in calcium: almonds, sprouting broccoli, curly kale, beans & lentils, sardines, okra, sesame, chia seeds, spinach, amaranth, bok choi, whey protein and figs among many others. Dairy products are very high in calcium, however there are many studies that prove that our bodies can’t absorb most of it. Also, dairy products are also high in sodium and sugars (lactose is a type of sugar), so be aware of that. The only dairy product we consume in this household is non-fat greek yogurt and with moderation. We love cheese, but it’s not part of our daily diet.

Omega 3 – fish oil: (1250 mg)

Brand: Sports Research

This is the best way I found to explain it…

When it comes to fat, there’s one type you don’t want to cut back on: omega-3 fatty acids. Two crucial ones, EPA and DHA, are primarily found in certain fish and ALA, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits like lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, reduce the chance of abnormal heart rhythm, reduce the likelihood of heart attack and stroke and lessen the chance of sudden cardiac death in people with heart disease.

Foods high in Omega fatty acids:

EPA & DHA: mackerel, salmon, herring, oysters, sardines, anchovies, caviar and trout.

ALA: flax seeds, chia seeds, almonds, walnuts, hemp seeds, kidney beans, seaweed and algae, among others.

ZMA (occasionally): Zinc (30mg), Magnesium (450 mg) and Vitamin B6 (10 mg).

Brand: ON

ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. It contains a combination of three ingredients; zinc, magnesium, and vitamin B6. It boosts muscle growth and strength and improves muscle endurance and recovery and most importantly, sleep quality.

A good night sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone (HGH). This all happens on stages 3 and 4 of your sleep cycle, which ZMA helps you get to more efficiently.

This is what happens during this stage of sleep:  This stage is the beginning of deep sleep, as the brain begins producing slower delta waves. You won’t experience any eye movement or muscle activity. At this point, it becomes a little harder for you to be awakened, because your body becomes less responsive to outside stimuli. Then, your brain produces even more delta waves and you move into an even deeper, more restorative stage of sleep next. It’s most difficult to wake up during this stage. This is when the body repairs muscles and tissues, stimulates growth and development, boosts immune function, and builds up energy for the next day. To read the whole article on ‘How to increase REM Sleep’ – Check out this link. This is why I take ZMA, it just basically guarantees that you’ll get into that crucial sleep stage :)

That’s why it’s recommended to take ZMA 30 – 60 minutes prior to bedtime and on an empty stomach to help synchronise absorption with sleep. Also, the product should not be taken with foods or supplements containing calcium because calcium blocks the absorption of zinc.

CBD capsules & oil:

Brand: Equilibria

I wrote a detailed blog post about this brand and how much it has helped me with anxiety, energy levels and to quiet my mind before bedtime so I can fall asleep faster. You can check it out here. That’s why taking CBD capsules and oil has been one of my favorite supplements to take since I tried them last year! I am currently subscribed to receive both every month (it’s way cheaper this way). I also have the cream, but since I only use it when I have cramps, I didn’t feel the need to subscribe, so I just buy it when I need it.

If you think CBD is for you, feel free to use the code ‘WAYSOFSTYLE’ at checkout for a 15% off your first order (valid for any product except the beginners box). You can also go straight to this link and it should take 15% off automatically.

I cannot recommend this company enough!

Milk Thistle: (40 drops)

Brand: Nature’s Answer

How do I explain this…. It’s complicated. Let me try.

Milk Thistle is sometimes used as a natural treatment for liver problems. I don’t have any liver disease, but this natural product is thought to reduce damage to the liver caused by free radicals, which are produced when your liver metabolizes toxic substances.

These toxic substances are present in foods, our environment and daily use products, like makeup, lotions, cleaning products etc. Even though I try to be good with food and the products I use, there is no way that you can prevent ALL of these harmful toxins to enter your body, so milk thistle helps you get rid of those toxins which can cause a lot of damage in the long term. Your liver is one of the most important organs because one of its functions is to ensure hormones are efficiently metabolized once their work is done (specially estrogen). If your body doesn’t get rid of those excess hormones it has terrible consequences like, fibrocystic breast, PMS & PMDD, migraines, irregular periods, endometriosis and infertility among others. That’s why I’ve spent so much time learning about my liver and finding ways to take care of it.

I don’t know if this makes sense… It’s very hard to explain. I feel like this deserves an entire blog post on its own LOL. A great resource if you want to learn how your body works and why taking care of your liver is SO IMPPORTANT, I recommend you to read “Women Code”. This book changed the way I understand and treat my body.

Final Thoughts About Best Vitamins for Women

It’s important that you do your research on which brands and laboratories are best. Cheapest usually means they don’t use the highest quality ingredients/formulas. I buy different brands depending on the reviews, if I trust the laboratory, and then I choose the cheapest one (in most cases) among the really good ones. Does this make sense? I’m not married to any of these brands and I’m still learning, but so far I’m happy. I think the only upcoming change I have is switching to hydrolyzed collagen because apparently your body absorbs it better… I’ll keep you posted!

I fell in love with learning about foods. Understanding why I should eat certain foods and avoid other ones has really helped me make better decisions. When you know how good or bad something is for your body, how it affects your hormones, your skin, the benefits or consequences it has within your cells, tissues and organs, etc, will help you make better decisions when it comes to your day to day diet. What matters the most is what you do every day. I still eat junk sometimes and sugary stuff, don’t get me wrong, I LOVE THAT STUFF! But I used to eat junk and sugar every single day. Now, I just reserve that stuff for one meal a week and trust me, I go all in! HAHAHAHA

Anyways, hope this post helps if you don’t know where to start. Remember that these dosages are for a female, who works out with weights and cardio 4-6 times a week and it’s 32 years old. Do your research to see what’s best for you and talk to your doctor! This post should only serve as a guide and general information ;)

I know this was long… but thanks for reading all the way down here!!

Thanks so much for stopping by! Hope you all have an amazing weekend!!

XO,

Aimara

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Best vitamins for women in 20s and 30s

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Comments

  1. Corina says

    February 2, 2020 at 9:08 am

    This post is so well put together.
    You have definitely inspire me to dig deeper into this!!

    Reply

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About Aimara

Hi! I’m Aimara and I’m the voice behind Ways of Style.

I created this Blog as a space to express my thoughts and life experiences while wearing cute outfits of course! What started as a hobby is now my full time job and I’m here to encourage you to always be yourself, work hard and to always show up until your dreams come true. Read More…

More looks on Instagram!

I have a million photos to post! Trying to catch u I have a million photos to post! Trying to catch up here but somehow I never seem to sit down and share stuff in this account. I guess I like our travel account better! 😜 @waysoftheworld_ 

I’ve been trying to stay active with travel outfits and styling tips on the @shop.ltk app, so if you are interest you can check them all out by clicking the link in my bio. This dress was one of the best pieces I packed this time! It’s so cute for photos with any background basically!

We are currently on day 53 our of our 70 day trip through the Yucatan Peninsula 🤯 We’ve been to Cozumel, Punta Allen, Bacalar, Campeche, Merida and today we made it to Valladolid. We have one more stop before spending a week in Mexico City with family and then off to a new country we go! This lifestyle comes with its unexpected challenges, but we wouldn’t change it for anything!! 💕

Let this be a reminder to keep working hard to make your dreams happen! We are actively doing that right with @waysoftheworld_ 🙃 Hoping things end up working out for us!
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#waysofstyle #campechemexico #travelblog #travelvlog #seetheworld #visitmexico #mexicotravel
What a crazy feeling when you start loving somethi What a crazy feeling when you start loving something you once thought was scary. It really makes you realize that fear is not real and exists only in your mind.

Never stop pursuing what sets your heart on fire. Even if it’s scary. And if you don’t know what that is yet, I encourage you to make the time to find out 💙

PS: this photo was taken on a scuba dive trip while in Cozumel a couple of weeks ago. If you ever find yourself there, do yourself a favor and do it with @scubatonycozumel 🤿 You will not regret it!

We are currently slow traveling through the Yucatan peninsula. We are having the time of our lives and documenting it all on @waysoftheworld_ 🌎 See you there? 🙃
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#waysofstyle #scubadiving #experiencesoverthings #scubatony #scubatonycozumel #cozumel #cozumeldiving #cozumelscuba #fulltimetravel #travelvlog #travelblog
Yesterday we had a full day of exploring different Yesterday we had a full day of exploring different places and I needed different outfits but I didn’t have space to bring a whole new look. That’s when button down shirts + sneakers come handy! 

In the morning we went to the beach to snorkel and in the afternoon we explored Mayan ruins and had drinks and dinner. I needed sun protection and sneakers because they don’t recommend to walk the ruins in sandals (uneven terrain). I was able to change the wet bathing suit at the beach restaurant and didn’! get sunburn! Win win!!

PS: you can now shop all my looks via the @shop.ltk app ☺️ or via stories!
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#waysofstyle #jumpsuit #howtostyleajumpsuit #grayson #buttondownshirt #cariumas #whitesneakers #travelstyle #vacationlooks #stylehack
🎅🏽 GIVEAWAY TIME!!!! 🎅🏽 Giveaway close 🎅🏽 GIVEAWAY TIME!!!! 🎅🏽 Giveaway closed! Winner @_downbythesea_ 

This little device has made a huge difference in how I travel! I barely have to worry about shaving thanks to laser hair removal 🙌🏻 And today, I’m teaming up with @silknsolution to give one away to one of YOU! 🌟

It’s super easy to enter:

1️⃣ FOLLOW me @waysofstyle & @silknsolution
2️⃣ LIKE this photo 
3️⃣ TAG a friend (each comment with a tag is a separate entry)
4️⃣ BONUS post this photo on your story and tag me! 

Winner will be announced this weekend!! Good luck everyone ❤️

Giveaway not associated with Instagram or Facebook. US or CAD residents only.
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#silkn12daysofgiveaways #silknsolution #giftidea #hairremoval #mysilknsolution #silkn #giveaway #skincare #selfcare #selflove #treatyourself
Back home after spending the best 3 months of my l Back home after spending the best 3 months of my life in Turkey 🇹🇷❤️

We definitely left a piece of our hearts there, but we also learned so much and we know we will be back many times! And it feels good to be with family this time of the year.

I know I didn’t do a good job at posting in here. Honestly, I thought it was going to be easier, but starting a new Instagram, blog and YouTube channel from scratch for @waysoftheworld_ took a lot more time than I ever thought it would! So now, I’ll try to share some of my favorite photos from this trip in here because it’s never too late 🙃

This one was taken in a small mediterranean town called Kas. It was one of our favorite places in all of Turkey! It’s the perfect vacation spot to just enjoy life 💕

Feels good to be back! Hope everyone has a great week ahead and thanks so much for being here!!
…
#waysofstyle #travelstyle #kasturkey #vacationlooks #capsulewardrobe #experiencesoverthings #turkeytravel #visitturkey
Sharing 25 travel outfit ideas I created with the Sharing 25 travel outfit ideas I created with the best 7 pieces I packed! 🙌🏻

I believe these 7 pieces are not only good for traveling, but to add as part of your capsule wardrobe if you are thinking about starting to live with less things. I promise you won’t regret it!

I hope you find it useful and that you feel inspired to recreate any of these looks with pieces you already have in your closet. If you have any questions, let me know! I’m always here to help 🙂

Happy Monday ❤️
…
#waysofstyle #capsulewardrobe #whiteshirt #midiskirt #travelstyle #traveloutfits #capsulewardrobechecklist #capsulewardrobes #minimalism #sustainablefashion
Turkey has been incredible. We are blown away by h Turkey has been incredible. We are blown away by how beautiful it is, all the different landscapes, the food, and above everything, the people ❤️

Looking back to a few weeks ago when I was really afraid of going on this trip, thinking about all the things that could go wrong, being a little upset with myself in a way for not wanting the traditional life path I always thought was my only choice; get married, buy a house, have kids, save money and travel when you retire. That’s not for me. 

I’m very happy I followed my heart 💕 I wrote a letter to myself on the blog: “What’s the best that can happen if the worst happens?” You can check it out by clicking the link in my bio. I hope it inspires you to think about what YOU really want in your heart, make a plan and go after it (but be patient). I promise that if I did it, so can you.

You have everything it takes ❤️

Link in bio to read.
…
#waysofstyle #pamukkale #turkeytravel #followyourheart #seetheworld
I basically only wear olive green and white now 😂 

Our days in beautiful Kas are almost over. I’m leaving a piece of my heart in this cute little town and we will definitely be back! Now it’s time to hop on a 6 hour bus to Pamukkale and see what that place is all about! 

Honestly, the only reason we are going there is because of me. G is not too crazy about it, but I’ve seen it on Instagram so much that I wanted to see for myself what the buzz was all about. So I’ll keep you posted on what it actually is!

If you are interested in knowing more about Kas (and all the amazing places we are visiting) we share a lot more on @waysoftheworld_ 💞 
We talk about useful tips, costs, best things we do, where we stay and so much more. I also update those stories daily! So I hope to see you there 🙃

Until next time friends 👋🏻
…
#waysofstyle #travelstyle #midiskirt #traveloutfits #kas #kasturkey #worldtraveler #styleblogger #styleinspo #mystyle #fashionblogger #capsulewardrobe
I was brave 💙 This was the most amazing experi I was brave 💙

This was the most amazing experience. I was SO nervous and anxious before but somehow I managed to push through and tried this very scary thing for the first time. And you know what I learned? That I loved it! I would do it again a million times! It wasn’t scary at all. It was all in my head and it wasn’t real. Also, they had the sweetest dog at the shop named Lucy that really help me not to think about it (swipe to see her 😍)

We didn’t do any crazy tricks like G did and it was a very peaceful flight. It’s up to you how you want to do it.

I can see why Ölüdeniz is one of the top places in the world to go paragliding. If you only want to do it once to cross it off your bucket list, this is the place you go to. We shared a post about with useful information in case you are interested. Link in bio + stories.

Would you do it? 🙃
Make sure to follow our adventures around Turkey on @waysoftheworld_ 🙏🏻
…
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