There are so many vitamins out there that you could be taking. However, not all are necessary. Let’s determine what the best vitamins for women in their 20s are. 

It’s best to get blood work done so that you can get your levels of vitamins checked. It can be really important to take supplements of vitamins you are low on. They all have their purpose to keep our bodies running efficiently. 

It’s important to note that this list is a guide on the best vitamins for women that women in their 20s are usually low or deficient on. It does not mean that you have to start taking these supplements by tomorrow. 

That being said, let’s get into it. 

Vitamin D

Vitamin D is also known as the “sunshine vitamin”, as the sun’s ultraviolet-B rays produce vitamin D. Getting enough exposure to these rays will give you your dose of vitamin D. 

This vitamin is essential for the gut to absorb calcium better. This will aid in bone growth and bone remodeling.

When you are in your 20s, we are still building bone density. That means we should be focusing on ways to make our bones stronger, until we hit our peak bone density in our late 20s. Getting sufficient vitamin D is the way to go. 

As we age, our bones can become brittle and thin, leading to osteopenia and then osteoporosis. Osteopenia is something to think about now, when you're in your 20s, because you can easily prevent it. You can prevent it by getting enough vitamin D, along with performing weight-bearing exercises (running, squats, lunges, etc.) weekly. 

Other benefits of vitamin D:

• Helps the body absorb and retain phosphorus
• Reduces cancer cell growth
• Reduces inflammation
• Strengthens the immune system
• Helps to boost mood
• Can help lower blood pressure
• Can help with weight loss
• Lowers the risk of rheumatoid arthritis
• Lowers the risk of type 2 diabetes

Thorne has a great vitamin D supplement. They offer 1,000 IU, 5,000 IU, and 10,000 IU of vitamin D3. Thorne also offers an at home test you can take that tests the level of vitamin D in your body. 

Iron

Iron is an important mineral in our body because it creates hemoglobin and myoglobin. Hemoglobin is a protein in red blood cells that is responsible for carrying oxygen from the lungs to other parts of the body. Myoglobin is a protein that is responsible for getting oxygen to muscles. Iron is also used for making some hormones.

Iron is a supplement that is taken when someone has an iron deficiency. Women are more likely to have an iron deficiency because of the blood we lose during menstruation. Women can also get an iron deficiency from pregnancy and childbirth. The joys of being a woman.

You are also more likely to have an iron deficiency when you don’t get enough iron in your diet or if you exercise vigorously. 

When you're in your 20s, you are usually menstruating and also learning how to live on your own, which can lead to eating poorly and not getting the right vitamins and minerals. 

Getting your iron levels tested is important so that if you do have an iron deficiency, you can take care of it quickly. 

Is iron deficiency a big deal?

If you only have a slight iron deficiency you will only have mild symptoms. If the iron deficiency becomes more severe and is left untreated, it can lead to iron deficiency anemia, which can then lead to heart problems and other major health issues. 

Some symptoms of iron deficiency:

• Fatigue
• Shortness of breath
• Headaches
• Dizziness
• Unusually pale skin
• Brittle nails
• Poor memory

If you are feeling any of these symptoms, be sure to get your iron levels checked.

*IMPORTANT: Only take an iron supplement if you have an iron deficiency. Too much iron can be harmful. 

Thorne offers Iron Bisglycinate, which is a more well absorbed form of iron. It can also reduce the gastrointestinal side effects that can come with taking an iron supplement.  

Probiotics

When you hear the word probiotics, the first thing that usually comes to mind is urinary tract infection. While they are effective for reducing the amount of those, they also have other great benefits. 

But first we must break down what probiotics are. Probiotics are beneficial bacteria and yeasts that naturally live in our bodies. 

Our bodies constantly have good and bad bacterias in them, which is perfectly normal. Probiotics are the good bacteria. Infections (like urinary tract infections) happen when there is an overabundance of bad bacteria.

We take probiotic supplements to fight off the overabundance of bad bacteria.  

If you tend to get a lot of urinary tract infections, you should consider taking a probiotic supplement daily. 

If you don’t get those frequently, can you still take one daily?

You can still take one daily even if you don’t get urinary tract infections frequently because they also offer other great benefits.

These include:

• Promoting a healthy immune system
• Helping with weight management
• Minimizes bloating and constipation

These are recommended for women in their 20s because this is the time when you are most likely more sexually active, which can lead to bacteria imbalances. It could also be a time of a lot of changes, which can result in poor eating habits, brain fog, and sleep disturbances. Probiotic supplements can help.

Of course, consult a doctor before use. 

Thorne also has a variety of different probiotics that you can take. They even offer a quiz to help you figure out the best one for you. 

Vitamin B

There are eight types of vitamin B, which can be very overwhelming. Know that basically all forms help with increasing energy levels. 

In our 20s, our energy levels just don’t seem the same as when we were in high school. How did we do it? In school all day, sports practices and games right after, tons of homework, and a social life. Now it’s so much effort to do anything after work. Vitamin B might be just the solution. 

But which type?

Each type does more than just increase energy levels. The Better Health Channel describes the roles of each type of vitamin B. Check it out here to determine which type is the best for you. 

Most of the time you can get all the vitamin B you need from your diet. However, if you are a vegetarian or vegan, it can be harder to get it, as it is found in meats and animal products. If you are a vegetarian or vegan, consider taking a vitamin B supplement if you aren’t taking one already.

Thorne has a vitamin B supplement called, Basic B Complex, that has all 8 types in it that are easily absorbed. 

Magnesium

Magnesium is one of the most important minerals because it helps with over 600 enzymatic reactions in the body. It also improves energy production, heart health, bone density, muscle cramping, and quality of sleep. 

You can get enough magnesium if you eat green leafy vegetables, legumes, nuts seeds, and whole grains. It can also be found in water. 

As a woman in your 20s, exhaustion, headaches, and muscle aches can start to occur. Magnesium is the perfect supplement to take to make you feel better. 

It’s actually been found that if you get frequent headaches, it can be a sign that your body is lacking magnesium. Next time you have a headache, take a magnesium supplement instead of an ibuprofen or aspirin. 

If you are eating magnesium rich foods, you don’t have to take a magnesium supplement everyday. If you have frequent headaches and migraines, you should keep magnesium supplements on hand, but still don’t necessarily have to take one daily.

Be sure to consult with your doctor before use. 

Thorne also has different types of magnesium supplements. Read to find out which one is the best one for you. 

Omega-3 Fatty Acids

Omega-3 fatty acids are another great supplement to take as a woman in their 20s. They support cardiovascular health, skin health, normal vision, and healthy joints. Typically, women in their 20s don’t worry about their cardiovascular health, vision, and joints, as they are still young and healthy. However, what you take care of now, you won’t have to worry as much in the future. 

& if you don’t care about those things quite yet, at least care about your skin health. Help your body prevent those fine lines and wrinkles, or even skin damage that can lead to skin cancer. 

Consult with your doctor if an omega-3 fatty acid supplement is right for you. 

Check out Thorne for different types of omega-3 fatty acid supplements. 

Conclusion

This list isn’t to tell you that you have to be taking these vitamins. This is a resource for you to see which vitamins women in their 20s tend to be deficient in. That being said, get your levels tested and also listen to your body. If you are feeling unusual in some way, you should be getting it checked out so that it doesn’t turn into something worse. 

Email [email protected] and let us know how this list of best vitamins for women in their 20s has helped you.