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Vitamins You Need in Your 20s & 30s

Key Takeaways:

  • Vitamin D, magnesium, omega-3 fatty acids, B-vitamins, and iron are all important vitamins and supplements you may need in your 20s & 30s.
  • Speak with a healthcare practitioner for a more personalized recommendation suited to your needs and lifestyle.

Your 20s and 30s are a pivotal time both in life and for your body. As you age, you change — and so do your nutritional needs. But choosing the right supplements often feels overwhelming. Let’s take a look at some important nutrients 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.




Vitamins you should take in your 20s & 30s

1. Vitamin D

Vitamin D is often called the “sunshine vitamin” because your body absorbs most of its vitamin D through sunshine. That means that if you spend most of your days inside, live in a cooler climate, or even wear sunscreen everyday (which you should!) you may not get adequate vitamin D.

Throughout your 20s, your body is building bone density. This is an important time to focus on bone health because you will reach your peak bone mass by your late 20s. “Peak bone mass” refers to the maximum size and strength your bones will achieve. After you reach peak bone mass, your bones will gradually lose density.1

Taking a vitamin D supplement in your 20s supports bone health and helps your bones achieve optimal peak bone mass.*

Best vitamin D supplements

Solgar® Vitamin D3 (Cholecalciferol) 250 mcg (10,000 IU) Softgels

These softgels are easy to swallow and absorb and help maintain strong bones and teeth, support a healthy immune system, and support nerve and muscle function.*

Solgar® Vegan Vitamin D3 25 mcg (1000 IU)

Solgar® Vegan Vitamin D3 is made with 100% vegan, naturally & responsibly-sourced lichen. Each body-ready softgel helps maintain strong bones and teeth by supporting the absorption of calcium and phosphorus, maintain a healthy immune system, and support nerve and muscle function.*

2. Magnesium

Nearly half of the US population does not get the required daily amount of magnesium.

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

Magnesium is an important mineral that plays a role in over 300 enzyme reactions in the body. It is essential for bone mineralization, helps muscle contraction and relaxation, and supports energy metabolism in the body.* It is a heart-healthy mineral too – helping to support a normal heart rhythm.* Magnesium also plays a vital regulatory role in the central nervous system and supports nerve cell function.* It can help with occasional stress and a calm, relaxed mood.*3

Best magnesium supplement

Solgar® Magnesium Citrate


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

This formula uses magnesium citrate, which is a highly absorbable form of magnesium. This supplement can be taken to support cardiovascular, skeletal, digestive, muscular, and nervous system well-being.* Plus, it’s non-GMO, vegan, gluten-free, dairy-free, and kosher.

3. Omega-3 fatty acids

You may not think much about heart health in your 20s and 30s, but you should. A significant number of American adults fail to meet the recommendations for essential fatty acids intake.4

Omega-3 fatty acids are important for supporting cardiovascular health.* They also help 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*

With 950 mg of omega-3 per serving, this is Solgar®’s highest concentration of the omega-3 polyunsaturates EPA and DHA from cold-water fish.

4. B-Vitamins

B-vitamins are important for all stages of life, but particularly in your 20s and 30s. B-vitamins can help you manage stress and support daily energy.* They also help maintain healthy hair, skin, and nails, which is important for many people at this stage of life.*

These also tend to be your childbearing years, and if you’re trying to get pregnant, it is important to get enough vitamin B9, also known as folic acid.

Solgar vitamins: B-complex, Curcumin
Best B-vitamin supplements

Solgar® B-Complex “100”


  • Provide support for occasional stress of daily living*
  • Support daily energy*
  • Maintain cardiovascular and nervous system health*
  • Maintain healthy hair, skin, and nails*

And, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.

Solgar® Folate 1,333 mcg DFE

This prenatal B-vitamin helps…

  • Support prenatal health*
  • Support heart and nervous system health*
  • Support DNA and RNA production for you and the baby*

This active, body-ready form of folate is non-GMO, vegan, gluten-free, dairy-free, and kosher.

5. Iron

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people. Women of childbearing age are even more susceptible to low iron status due to the iron that is lost during menstruation.

Iron is a mineral that the body needs for growth and development. According to the National Institutes of Health, your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.6

Best iron supplements

Solgar® Gentle Iron


  • Promotes energy utilization*
  • Improve iron status*
  • Form new red blood cells and help transport oxygen throughout your body*

Our patented chelated formula is non-constipating and gentle on your stomach. And, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.

Solgar® Earth Source® Koji Fermented Iron

  • Supports women’s health, especially during pregnancy, menstruation and puberty*
  • Clinically-studied, gentle on stomach, and easy to absorb*
  • Contains Ultimine™, a patent-pending slow-release form of iron*

This food-fermented iron is non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.



Summing it up

Your 20s and 30s are a unique stage of life, and taking the right supplements can help you feel your best. Vitamin D, magnesium, omega-3 fatty acids, B-vitamins, and iron are all important vitamins and supplements you may need.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.