The world of supplements and vitamins can be incredibly confusing. From simple multi-vits to ingredients you’ve never heard of, everyone will tell you something different. Each person will require different vitamins based off their current diet, lifestyle, environment and their own personal goals. However, women in their 30s, 40s, and 50s have completely different needs as their bodies are very different in these decades of their life. What a twenty something woman is taking will be different to what a 40 something year old will need.

Having said that, whilst everyone has different goals, research has shown that there are certain vitamins women in their thirties need to thrive. Whether your goal is longer, stronger and healthier hair or simply to feel good, these are they key vitamins and minerals you need to thrive in your thirties.

There are a ton of supplements you can add, but here are 4 of the most important to consider taking now that you’re in your 30’s:

Our first essential is Collagen. Collagen is crucial because as you reach 25 your collagen levels slowly start to deplete. By the time you then hit your 30’s, your body is producing significantly less collagen, which can lead to the start of fine lines and wrinkles. Collagen is essentially the protein that makes up your muscles, bones and skin. Consider it the foundation to your body. Unfortunately, no matter how fit and healthy you are, your body will still, slowly, start to stop producing collagen. Lifestyle factors such as smoking, poor diet and too much sun can also increase the depletion of collagen in our bodies. Collagen is crucial for the health and growth of long strong hair, so if you aren’t taking it already, now is the time to add it into your routine!

Biotin is such an essential vitamin required by the body. A deficiency in this ‘B vitamin' can lead to thinning hair which women in their thirties can be prone to. Biotin is also know as a B Vitamin, which means it is essential in helping your body convert carbohydrates into energy. It also helps your body metabolise amino acids, which are the foundation of healthy hair. If you’re after long strong healthy hair in your thirties, then Biotin is key.

Zinc plays an important role in having healthy hair. Zinc works to support tissue growth and repair which helps keep the oil glands around the follicles working properly. There are also many studies that show a zinc deficiency can lead to hair loss. As a woman in your thirties your hormones will be fluctuating due to your body's changes, Zinc is key for the formation of hormones. You can get zinc in your diet but they are most commonly found in animal-based products.

Copper is closely linked to Collagen, as copper peptides help to produce collagen and elastin- which all contribute to healthy hair. There have also been some studies that show that Copper peptides may help increase blood circulation in your skin. Thus creating a healthy environment, through stimulating the hair follicles, for hair growth.

All of these key ingredients for hair growth in your thirties can be found in our very own 35+ vitamins. However we do suggest taking our vitamins alongside a healthy and balanced diet.