There’s something quietly transformative about entering your 30s. Life feels more grounded, priorities shift, and the body begins to send signals it once handled silently. Energy doesn’t always appear on demand, stress lingers a bit longer, and recovery—whether from a long day or a restless night—requires a touch more thoughtfulness. Wellness in this decade becomes less about following the latest trend and more about giving the body what it genuinely needs.
Fitness trainer Siddhartha Singh, known for guiding many, including actor Tamannaah Bhatia, recently shared how a few key supplements can support women during this stage of life. His advice wasn’t about shortcuts but about understanding the body’s changing needs.
One of the essentials he emphasized was vitamin D. With so much time spent indoors, plus regular sunscreen use, many people naturally produce less of it. Vitamin D reaches far beyond supporting bones—it plays a role in immunity, mood, metabolism, and hormonal balance. Keeping levels in check helps women stay resilient through busy routines, shifting schedules, and seasonal changes.
He also highlighted the importance of omega-3. Many women, especially those who don’t eat fish regularly, may not get enough of it through food alone. Omega-3 helps manage inflammation and supports everything from joint health and cognitive function to skin radiance and emotional stability. For anyone juggling demanding days, it offers quiet but meaningful support.
Iron, according to Siddhartha, is the supplement women often need the most in their 30s. Regular monthly cycles can lead to steady iron loss, which may show up as fatigue, hair fall, low stamina, or mood dips. Still, he stresses that iron isn’t something to take casually. It’s important to have a blood test and speak with a doctor before starting it, since both low and high levels can affect health.
What becomes clear is that wellness in your 30s isn’t about piling on every supplement available. It’s about thoughtful, targeted care that respects how your body is evolving. With guidance from professionals and a deeper awareness of your own needs, essentials like vitamin D, omega-3, and iron can help support energy, hormonal balance, and long-term vitality—making this decade one of strength, clarity, and steady, intentional growth.
