Daijiworld Media Network – New Delhi
New Delhi, Sep 2: Turning 30 can bring changes in nutritional, reproductive and overall health needs for women. While a balanced diet remains the foundation of good health, certain women may require supplements to address specific nutritional deficiencies or health concerns, experts say.
Dr Ankur Gahlot, Additional Director – Diabetes and Endocrinology at CK Birla Hospitals, Jaipur, said nutritional deficiencies are increasingly being seen among young people. However, he stressed that supplements should be taken only when there is a genuine need and should never be considered a substitute for a healthy diet.
Vitamin D deficiency is common in India and may be linked to inadequate sunlight exposure and sedentary lifestyles. Some women may require supplementation, but experts recommend checking vitamin D levels before starting supplements, as excessive intake can also be harmful.
Vitamin B12 is another nutrient that requires attention, particularly among women following vegetarian diets. Whether supplementation is necessary depends on dietary habits, nutritional status and individual health conditions.
Iron may be particularly important for women who experience heavy menstrual bleeding. In such cases, supplementation may help address an iron deficiency, but routine iron intake without assessing individual requirements is not recommended.
Calcium supplementation may also be considered when dietary intake is inadequate. Some women, including those whose diets do not provide sufficient calcium, may require additional intake depending on their overall health and nutritional status.
For women who may become pregnant, folic acid is an important consideration. Dr Prachi Benara, Fertility Specialist at Birla Fertility and IVF, Gurgaon, said folic acid does not increase the chances of conception but significantly reduces the risk of neural tube defects in the developing baby.
Women with polycystic ovary syndrome (PCOS) may also discuss inositol supplementation with their healthcare provider. According to Dr Benara, inositols have clinical evidence supporting their role in improving ovulation and metabolic health in some women with PCOS.
Coenzyme Q10 may be considered in certain fertility-related situations, particularly when ovarian reserve is a concern. However, experts emphasise that it should not be treated as a routine supplement for every woman over 30.
Experts also caution against assuming that multivitamins or protein supplements are necessary simply because a woman has crossed the age of 30. Healthy individuals following a balanced diet generally do not require routine supplementation unless a specific nutritional deficiency or health requirement has been identified.
Taking supplements unnecessarily can lead to excessive intake of certain nutrients and add to healthcare expenses. Instead, experts recommend identifying genuine nutritional gaps through dietary assessment, blood tests and evaluation of individual health needs.
Reproductive health conditions such as PCOS and concerns related to ovarian reserve may also influence nutritional requirements, particularly among women planning pregnancy.
Regular physical activity, adequate sleep, stress management and a balanced diet remain the key foundations of good health. Supplements, experts say, should be used to address specific requirements rather than as a replacement for healthy lifestyle habits.