The Optimized Gentleman

Vitamins Men In Their 30s Should Take for Overall Health Optimization


Congratulations – you’ve hit your 30s. Through years of stressful work, relationships, and other responsibilities, you may’ve neglected eating well enough to obtain necessary nutrients. It’s this reason, as you move into your 30s, that there are some vitamins you should target for continued, optimized growth and wellness. No need to worry if you’re past that age, we’ve also covered all the best vitamins for your 40s and 50s in these posts.

And if you’re a bit younger? Checkout our 20s article here.

With greater age comes a greater need to take vitamins. As the efficiency of your immune system slows with age, the following are necessary for the optimal functioning of your body around the 30s decade – vitamins A, B, C, and D (and sometimes E)!


As you can see, it’s as simple as ABC (and D, and sometimes E)… However, as you’ll soon find out, the above are more than just a series of letters.

It’s a simple stack, but since you’re still young – a small batch of crucial vitamins may help you gain a big edge. These improvements may show up in your work and productivity, exercise, mobility and movements, and mental outlook!

What Do These Vitamins Mean for You, At 30+?

As a man, no matter how you try to shake off societal prejudices, some still remain…

For instance, in your 30s, you’re still expected to be strong, virile, and agile. As we’ve said, these expectations stretch even into your 40s and 50s.

While we don’t recommend you pander to people’s expectations of you… for your own sake, it’s important to keep your body running smoothly. One of the ways you can do this is by taking some vitamin supplements, a daily multi-vitamin, or seeking pure sources of these individually (from food or otherwise).

Vitamin A For Answers

Apart from giving you robust, healthy eyesight, (with the added benefit of an improved immune system) vitamin A may help reduce your risk of prostate cancer.

Although in some countries like the US, the chance of low vitamin A levels are rare… it’s still highly relevant in some parts of the world.

Vitamin A is an essential nutrient; the lack of which may cause the inability to see in low light. If such a deficiency is left untreated, it could lead to full blown blindness. This is definitely a must-have vitamin supplement for all-around health.

B Serious About Vitamin B

There’s a long list of Vitamin B nutrients, classified simply as ‘Vitamin B’. For instance, take vitamins B1, B2 and B6 to help your body turn food to energy.

You can begin taking vitamin B3, to help with improve your appetite – especially helpful for those guys looking to bulk up, but who are never hungry.

B9 ensures a healthy production of viable sperm, and B12 even helps turn your food to fuel more efficiently!

It appears that the lack of B12 is quite possibly the most popular deficiency there is. Deficiency in this vitamin can be devastating.

Research has revealed it to be very important to the production of red blood cells, nerve repair, and DNA synthesis. Low vitamin B12 levels can cause dizziness, anemia, memory loss, delayed reasoning and mental acuity, confusion, disorientation, loss of balance and so on:


Fortunately, you can probably avoid these if you take vitamin B supplements.

As a modern man in today’s competitive world, you need every advantage you can stack up. And you don’t want to be lagging behind your peers in creating a prosperous future for yourself.

The whole tone of today’s message, is that you should discover, and supplement, what will help you the most specifically.

Let’s See About Vitamin C

Why should you take vitamin C supplements in your 30s?

Well, as studies have shown, Vitamin C is responsible for the production of collagen; collagen is responsible for the repair of tissues.

This is supremely beneficial for healthy skin cells and strong cartilage.

The absence of Vitamin C in your diet (and ultimately in your body) could prevent the production of new collagen cells. This collagen is needed for tissues and cartilage all throughout your joints.

A lot of guys who love to lift, forget the importance of healthy, hydrated joints that aren’t inflamed.


The good news is that vitamin C supplements can help rebuild stronger joints and tissues. They’re packed with usually at least 1000 mg, which helps you avoid pain, soreness, or bones grinding down on the padding that is your joint.

Now that you’ve seen how much you stand to lose should your body lack these nutrients, let’s take you through how much your body could gain if you start complementing your diet with these powerful vitamin supplements!

Vitamin D – Depression, Density, Dreams?

Studies have shown a high number of Americans are suffering from a deficiency of this all-important nutrient in their diet.

Be on guard – Vitamin D is a ridiculously underestimated, necessary vitamin that we can absorb all we need from the sun daily.

But in modern times of staying awake past regular circadian rhythm times, staring into blue light screens, and working indoors most days…

It’s not realistic anymore for most guys.

All the more reason to work on your own, for yourself, and be able to control your time and energy as the boss of your life, no?

Wherever you are in the world (especially in places with less sun exposure!) ensure this vitamin is recurrent in your diet. You’ll be amazed with the health benefits you can enjoy from simply taking vitamin D, beginning in your 30s.

Vitamin D’s Effect On Bones

Another point, as you’re now in your 30s…

You may not pay much mind yet to how healthy your bones feel…

Maybe you tend to take creaking joints and sore ankles as normal. But be careful not to grow into this pattern of thinking! Bone health is an important thing to keep tabs on, which is why taking vitamin D supplements is beneficial for most guys.

It boosts bone health by helping your body to absorb more calcium.

Along with improving bone health, vitamin D is also responsible for the prevention of those common diseases that afflict millions yearly. These include diabetes, sclerosis, and chiefly, fatal types of cancers.

Research has shown, men in their thirties should consume about 600-800 IU of Vitamin D per day. Or, try to get ~15-20 minutes of sunlight on your arms and legs everyday.

It’s best to try and time when the UV-B rays are out – usually between 10 a.m. and 2 p.m. You can bump this up or down, according to the fairness of your skin.

On the surface, all of this looks easily doable…

However every busy man has priorities – at work, in relationships, or other engagements often influence your ability to get out and soak up some sunshine.

This makes it especially difficult to obtain this specific vitamin. Or, you may be thinking, “Nah man, I’ll just eat the required meals for this vitamin.”

But more often than not, guys are usually more concerned about eating food that provides instant energy (enter almighty coffee) so we can build at work, workout, and be done with our daily responsibilities ASAP.

One thing’s for certain – overlooking this vitamin would be foolish.

Having low vitamin D might also cause lower bone density, lower immunity, heart diseases and dysfunctional blood pressure. So stay on top of it!

How These Vitamin Supplements Work Together (Combined Effects)

Vitamins, being such necessary building blocks for healthy male development (in your 30s) have somewhat of a “Gestalt” effect.

That’s to say the whole is comprised of much more than just the sum of its parts.

Vitamins, when taken together in specific format, or in multi-vitamin combos, begin piecing a healthy physiology together from the ground up.

Let’s explore how…

Vitamin D, A & B’s Effects on the Prostate

Vitamin D, as research shows, can work wonders on testosterone levels.

This irreplaceable male hormone, testosterone, has been shown to slowly decrease when you hit your 30s.

This means if you want to give your descendants the best odds, you’ll have to find a way to keep Vitamin D in your nutrition plan!

Since vitamin D packs such a punch for testosterone, B12 makes a great coupling, as it helps to produce healthy, viable sperm cells.

Not to mention how Vitamin A can be a major key to the reduction of prostate cancer, or inflammation in this area that only men need to be concerned about.

Vitamin B’s Effect On Mood & Energy


This vitamin is excellent in helping to break food down into usable energy, but that’s not all! Supplementing it might also give you the added advantage of a positive, healthy mood and upbeat outlook.

Also, it helps to fight back symptoms of depression and anxiety.

When coupled with the mood-lifting effects of vitamin D, you can see how simple supplementation on a consistent basis, and scouting out the right foods, can make a major difference in a 30-year old man’s wellbeing!

Vitamins D, C & B on Weight & Muscle Building

Vitamin C breaks down carbohydrates into usable energy, and prevents stress derived from exercise from overwhelming your body.

Vitamin D aids your body’s intake and synthesis of calcium and phosphorus.

Calcium is necessary for muscle contractions (useful when pushing reps to the max), while phosphorus helps integrate utilizable energy into the body (useful when recovering from those workouts).

Vitamin B offers help by creating unity between the brain’s two hemispheres, and in the muscle synthesis process.

Additionally, it structures and helps form new red blood cells, and also metabolization of food into energy. All of the above help with strength and size increases, as muscle mass tends to increase your available strength.

The Effects of Vitamins B & D On Sleep

Vitamin B can contribute to an enjoyable slumber, as it manages the amount of tryptophan (an amino acid) in the body. This in turn helps produce melatonin – which of course encourages sleep further!

Vitamin D is also believed to help promote sleep, as low amounts of D in the body makes a full night’s rest harder to actualize.

Vitamin D & C’s Effects On Human Growth Hormone (HGH)

We mentioned Vitamin D above, as a crucial vitamin in bone development and growth.

This means it plays a vital role in developing a strong musculoskeletal frame in men.

Vitamin D is complemented well by Vitamin C. There could also be a link between its content in your body and your levels of GH (Growth Hormone) secretion.

A high blend of HGH and testosterone levels is every man’s potion to strength, confidence, and gains.

Vitamins B6, B9, B12 & E… And Your 30-Year Old Noodle

Apart from the fact that the society is positively biased towards men with sharp minds, and intellect…

… A healthy brain is also a sign of strong overall health.

Studies have shown that vitamins B6, B12, B9 and E are very active when it comes to improving your brain’s mental prowess and processing power (along with general brain health and protection!)

Vitamin E protects your brain cells, by removing free radicals

This type of oxidative stress damages brain cells, and harmful to every affected organ.

Vitamin E has also been shown to protect your brain from dementia, stifling the typical quick progression to Alzheimer’s in those who already have dementia.

Vitamin B6, B9 and B12 help maintain brain health, especially as they break food down and allow nutrients to be absorbed by the body and brain.

A sharp mind with high neurological computing powers is an asset for a man of ambition.

Never forget that staying sharp as a razor’s edge (with even a 1% advantage) can put you leaps and bounds ahead of competitors. This applies constantly in the cutthroat arenas of business, sports, and exercise performance.

Vitamin D And Getting Lean & Mean

If you’re striving to lose weight, look no further – vitamin D could be your beacon of rescue in a holistic nutrition plan.

Taking vitamin D supplements helps with rapid weight loss as it reduces your urge to eat. Suppressing appetite is a well-known way to lose weight quicker.

Men who are currently overweight have shown a decisive reduction in potential heart disease risk, with proper vitamin D supplementation.

The Average ’30-Something’ Guy’s Supplement & Vitamin Intake Needs

Always keep in mind that vitamin supplements are NOT food.

It’s always more advisable to seek the majority of your nutrient and vitamin needs from high-quality food sources. And in the case of D, straight from the sun!

But in a world squeezed for time – to research, learn, discover, and actually seek out high-quality, organic foods…

This type of regiment is your most viable alternative.

Vitamins are an integral element to ensuring your body always runs at optimum capacity. In addition (although most guys won’t need an actual doctor’s prescription) it’s better to be safe and ask your doctor for their input prior to ingesting any new supplement.

Also, if you experience any complications that you suspect may be as a result of taking these vitamin supplements, be smart; visit a doctor.

Here’s to the best of holistic health, into your 30s and beyond!


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