Minerals and Vitamins that keeps you going, specially post your 30’s

I am sure we all believe in staying young at heart, enjoying life as it comes and not to stop doing a particular thing just because it doesn’t suits our age. It is a good philosophy although its easier said than done as age is not just a number, there are many physical aspects those change with age. May it be absorption of nutrients or strength in bones, things change.  Specially for females for whom the menopause is just around the corner, hormonal changes are also a big deal to handle.

With age we not only gain wisdom and by the time we are moving in our 40’s everyone gets more conscious about health. We start paying more attention to what, how much and when do we eat. Plus, invariably we start to do morning walk, try to stay fit. But at this stage that’s not enough, the body requires more than just balanced diet. There are 5 basic vitamins which the body needs for a smooth journey ahead. Although we get most of them from our food, but that much isn’t just enough. Hence as we move ahead in life taking self-care becomes very important.


Calcium is one supplement which is given at most of the age groups. Even infants are given calcium for some period along with multi vitamins. Dairy food like milk, yogurt and cheese are calcium rich products as well as non-dairy food like legumes, green leafy vegetables, sea food also good natural source of calcium. Calcium is not only essential for stronger bones but also for heart, muscles as well as for proper nerve function.


Our body needs 1000mg calcium every day from the age of 30-50 years, out of which we can get half of it i.e. 500mg from the food for the rest we need supplements. It is suggested by many medical practitioners that, calcium supplements should be taken during daytime as it gets time to be absorbed properly, rather than at night. The suggested supplement is ideally not more than 500mg unless prescribed by the doctor.

If you can complement calcium with Vitamin D, it can increase absorption of calcium in body, the best source of it is direct sunlight. Otherwise through yellow fruits and supplements.



If you are facing muscle twitching, fatigue, cramps or muscle weakness then deficiency of magnesium can be one of the reasons. The main job of magnesium is to regulate overall muscle function in our body, which includes heart muscles. It helps in regulating BP, maintaining heart rate or rhythm and in production of cholesterol too. We can get magnesium through food like black beans, quinoa, spinach, whole wheat and dark chocolate.


So, next time you are having a dark chocolate have it without guilt, after all you are just taking a magnesium rich supplement. Banana is famous for its richness in potassium however very less people know that it is packed with goodness of calcium as well as magnesium.

The daily recommended dose of magnesium after 30yrs of age is 320mg for women and 420mg for men. Speak to your physician before starting the supplements as too much of magnesium can cause nausea, vomiting as well as diarrhea.


Vitamin B12:

The entire B-complex series is important and essential for a growing adult, however why I am focussing on B-12 is because it is one vitamin directly responsible for normal blood and brain function. It helps maintain and repair bodies nerves, blood cells and well as helps in making DNA. Although we get ample of it through our food, but as we are 40+ and stomach acid levels start depleting is when the absorption of vitamin B12 also goes down and hence the supplements come into picture.

vitamin b12
img source: 123rf.com

Apart from dairy products, meat and poultry are great sources of B12, however its tough for vegetarian people to get the recommended dietary dose only through food. Its good if you can get 2.4mcg every day, even if you accidently take more than this dose, there is nothing to worry as these are water soluble vitamins, they will be flushed off your body.



It is one of the most important minerals, that the body needs to maintain bodies fluid levels. It reduces blood pressure, takes care of water retention, prevents osteoporosis, kidney stones as well as protects against stroke. It plays role in every heartbeat to function properly. Potassium reduces risk of cardiovascular diseases.

img source: 123rf.com

Adults must consume 3,500–4,700 mg of potassium per day,

Banana is the most well-known source of Potassium; the best part is its available throughout the year. One medium banana contains 422.4mg of potassium.

To conserve potassium in our body we must avoid a few things like excessive alcohol, too much use of laxatives. These are reasons of depleted potassium levels.


We all have heard of this word; however, do you know what exactly it is.

Omega 3 fatty acids are not produced by our body and hence need to be taken as food or food supplements. They are most essential in anti- inflammation and blood clotting. Omega3 fatty acids are basically of three types. ALA, DHA and EPA.

omega oil.jpg

ALA is most common fatty acid and is found in food. Falx seeds, canola oil, chia seeds, soyabean and walnuts are few of them

DHA is the most important of the 3 types as it is part of the structure of retina, brain and many body parts. Meat, eggs and dairy are major food sources. Vegetarian people generally lack DHA.

EPA it is mostly found in animal product precisely fatty fish and fish oil.

Omega3 are essential for a proper body function from top to toe. It has a role to play in all vital body functions may it be brain, heart and even metabolism.

Start taking of your body right now, because as Jim Rohn has said its is the only place you have to live in.

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40 thoughts on “Minerals and Vitamins that keeps you going, specially post your 30’s

  1. Wow it’s good to know I eat, love and enjoy at least 2 each from the above list. I eat bananas with my ice-cream and eggs for breakfast.

    Liked by 1 person

  2. We all get so conscious about our health once we hit 30.You great tipes on the essential foods containing all the minerals and vitamins is just perfect and very helpful.Will bookmark this.Thanks

    (Snehalata Jain)


  3. Very detailed and well-explained post Ujjwal. I want to share here I had a deficiency of Calcium, Vit D3 and Vitamin B12 simultaneously. That was a very painful time period for me. And Even every now or then I suffer from the same situations.


  4. Super informative post and you had shared proper info about all nutrients with great detail. Thanks for this useful post.


  5. It’s really important to take care of your health and on a certain age, it’s more important..you have shared right piece of information regarding minerals and vitamins!!


  6. Very important post. With aging, we need to provide ourselves with adequate vitamins to avoid ailments and fatigue in general. Recently, I was diagnosed with deficiency of vit D and B12.

    Liked by 1 person

  7. Very imp post. As we grow and get busy in life, we tend to ignore our diet. It’s imp to track if we are taking enough of these vitamins. Regular tests to identify deficiencies is truly imp.

    Liked by 1 person

  8. That’s a very informative post on self-care beyond 30s. However, being a doctor, I can’t stop myself from giving a pich of advice. 🙂

    You rightly said that vegetarians don’t enough sources of Vitamin B12. That’s why, for them, I recommend taking fortified foods such as oats, cornflakes, and muesli in breakfast. Even tofu is a good source of Vitamin B12.


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