Vitamins You Need In Your 20s & 30s

Age 20s and 30s are a pivotal time for both life and for your body. As you grow older, there are a lot of things that change around you. Your life begins to mature and as well as your body begins to change and mature too. So you need nutritional needs. It isn’t easy to choose the right supplement. Don’t worry, we provide you with the most important nutrients that you need in your 20s and 30s. 

Note: Many of  the following vitamins and supplements are important for everyone at every age. Your healthcare practitioner can help to give you a more personalized recommendation for which supplements you should be taking. 


Did you know your body absorbs most of Vitamin D through sunshine? That is the reason Vitamin D is often called “Sunshine Vitamin”. If you spend most of your time inside, or live in a cooler climate, or wear sunscreen everyday, you may not have adequate vitamin D. 

This is an important time to focus on bone health, because throughout your 20s your body is building bone density and you will reach your peak bone mass by your late 20s. Which means reaching the maximum strength your bones will achieve. After you reach peak bone mass your bones will gradually lose density. 

Taking Vitamin D can help you to support bone health and helps bones to achieve optimal peak bone mass in your 20s. 

Best Vitamin D supplement

Solgar Vitamin D3 (Cholecalciferol) 25 MCG (1000IU) Softgels

  • Supports a healthy immune system and good general health.
  • Supports Strong bones and teeth.
  • Supports nerve and muscle function.



Many people in their 20s and 30s are looking for ways to support energy, relieve occasional stress, and support bone health. For all these things magnesium can help support. 

Magnesium is an important mineral that plays a role in over 3000 enzyme reactions in the body. Helping muscle contraction and relaxation, and supports energy metabolism in the body. It is a heart-healthy mineral which helps to support a normal heart rhythm and also plays a vital regulatory role in the central nervous system and supports nerve cell function. Help with occasional stress and a calm, relaxed mood.

Best Magnesium Supplement

Solgar Magnesium Citrate

This formula uses magnesium citrate, which is a highly absorbable form of magnesium that can be taken to support cardiovascular, skeletal, digestive, muscular and nervous system well-being.


  • Alleviate occasional stress
  • Maintain proper nerve and muscle function.
  • Support bone health.
  • Maintain cellular energy levels.



You may not think about heart health in your 20s or 30s, but it is an important one that you should be concerned about. 

Omega-3 fatty acids are important for supporting cardiovascular health. They also support healthy skin- a priority for many people in their 20s and 30s.

Best Omega-3 Fatty Acid Supplement

Solgar Triple Strength Omega-3


  • Maintain optimal cardiovascular health
  • Support healthy joints
  • Maintain healthy skin
  • Maintain good health
  • Maintain normal vision


As your body matures and changes throughout your 20s and 30s, it's crucial to provide it with the essential nutrients it needs to function optimally. The vitamins and supplements mentioned above, including Vitamin D, magnesium, and omega-3 fatty acids, play vital roles in supporting bone health, cardiovascular health, stress management, energy levels, and overall well-being. While many of these nutrients can be obtained through a balanced diet, supplementation can help ensure you're getting adequate amounts, especially if your diet is lacking or lifestyle factors limit your nutrient intake.