At age 30, women should focus on maintaining the proper levels of vitamins A, C, B and D. If it is impossible to get sufficient vitamins and minerals from food and other natural resources, using supplements can help you maintain proper vitamin levels. When your body lacks the proper levels of vitamins and minerals, it may be more susceptible to injury and illness. Adequate vitamin intake also helps prevent the occurrence birth defects in children born to women over the age of 30.
Vitamin A deficiency can result in poor immune system function, birth defects and iron-deficiency anemia. Adequate vitamin A levels promote good vision, healthy skin and strong teeth. Food sources of vitamin A include sweet potatoes, carrots, kale and liver. Women who choose to supplement their diets with vitamin A should not exceed the recommended daily allowance of 2,333 IU per day. Prolonged intake of vitamin A in excess of the recommended daily allowance may lead to poor bone health and other problems.
Deficiency in B-complex vitamins may reveal itself in the form of hair loss, cancer, birth defects, constipation or depression. Good food sources of B-complex vitamins include chicken, eggs, liver, watermelon and nuts. The American Cancer Society notes that although maintaining proper B-vitamin levels discourages some forms of cancer, excessive vitamin B9 and B1 may promote tumor growth. The recommended daily allowance for women age 30 for vitamins B1 and B2 is 1.1 mg; vitamin B3 is 14 mg; vitamin B5 is 5 mg; vitamin B6 is 1.3 mg; vitamin B7 is 30 mg; vitamin B9 is 400 mcg; and vitamin B12 is 2.4 mg.
The human body does not make vitamin C, so it must come from food sources or supplements. Adequate levels of vitamin C in 30-something women promote strong bones and teeth, immune system health and faster wound healing. Citrus fruits like oranges and grapefruit are good sources of vitamin C. In conjunction with vitamin E, vitamin C acts as an antioxidant, clearing the body of cancer-causing free radicals. The recommended daily allowance for vitamin C is 30 mg per day.
Women who have dark complexions or infrequent exposure to sunlight may experience vitamin D deficiency. Inadequate levels of vitamin D will prevent the proper absorption of calcium. Deficiency in vitamin D can lead to osteoporosis, poor immune function and high blood pressure. In addition to sunlight, good sources of vitamin D include vitamin D-fortified milk and vitamin D supplements. The recommended daily allowance of vitamin D for 30-year-old women is 5 mcg.