So guys, i am turning 29 in a month and let’s be real my body is not what it used to be! Despite me working out 4times a week, fasting, and paying attention to what i eat, i can feel my body weakening in way. Not that i don’t feel healthy but I’m still having some back pain, less energy, and just like feeling my body more. And that is normal.
20 years old me and 30 years old me wont be the same! There are things that we need to do to keep up so we maintain our best self. My body wont be producing all the collagen that i use too, likes guys i can hear my BONESSS! And I’m telling that is is not giving!
After a bit a research, i realized that i was lacking nutrient that my body could not produced on it’s own or way less!
So here a list of Nutrients we need as bad gyals hitting our 30s, especially as black women
Why? Black women are more likely to have vitamin D deficiency due to melanin reducing sun absorption. Low levels can affect bone health, immunity, and mood.
Sources: Sun exposure (15–30 mins/day), fatty fish (salmon, mackerel), fortified foods (milk, orange juice), and supplements (2,000 IU daily if deficient).
Why? Many Black women experience iron deficiency, which can lead to fatigue, hair thinning, and anemia.
Sources: Lean meats, beans, lentils, spinach, tofu, fortified cereals. Pair with vitamin C (oranges, peppers) to boost absorption.
Why? Supports stress management, sleep, muscle function, and heart health. Many people don’t get enough.
Sources: Nuts, seeds, whole grains, dark leafy greens, dark chocolate.
Why? Helps prevent osteoporosis, which Black women are at higher risk for later in life.
Sources: Dairy, leafy greens, almonds, fortified plant-based milks.
Why? Supports heart, brain, and joint health while reducing inflammation.
Sources: Salmon, sardines, walnuts, flaxseeds, chia seeds, omega-3 supplements.
6. B Vitamins (Especially B12 & Folate) ⚡
Why? Helps with energy, brain function, and red blood cell production.
Sources: Eggs, fish, meat, leafy greens, fortified grains, and B-complex supplements if needed.
7. Collagen & Vitamin C ✨
Why? Supports skin, hair, nails, and joint health.
Sources: Bone broth, citrus fruits, bell peppers, berries, collagen supplements.
Why? Supports gut health, digestion, and weight management.
Sources: Whole grains, beans, vegetables, yogurt, kefir, and fermented foods.
Why? Supports immune function, hair health, and thyroid balance.
Sources: Shellfish, nuts, seeds, Brazil nuts, and meat.
Supplement Recommendations:
Multivitamin for Women (with iron, D, and B vitamins)
Vitamin D3 (if deficient)
Magnesium Glycinate (for stress & sleep)
Probiotic (for gut health)
Hope this helps my lovesss, until next time
romaincrisis
pixelskylines
izzy806
theartofmadeline
snowghoul
gamechangershow
2087
