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As we cross the threshold of 30, our bodies begin to change in subtle but important ways.

Certain nutrients become harder to absorb, while our need for others increases. Understanding these shifts can make a significant difference in how we feel and perform.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Essential Vitamins and Supplements for Adults Over 30

• Article Explained Simple: The Subtle Shift in Physiology as You Age

• Top 3 Ways to Avoid Microplastics

• Antioxidant Smoothie Bowl Recipe

Essential Vitamins and Supplements for Adults Over 30

The nutritional needs of our bodies evolve as we age. After 30, several biological processes begin to change, making certain supplements increasingly beneficial for optimal health and longevity.

Cellular regeneration slows as we enter our third decade, requiring more targeted nutritional support. Our metabolism gradually decreases, our hormone levels shift, and our ability to absorb and process certain nutrients diminishes. These natural changes mean we need to be more intentional about what we put into our bodies.

Vitamin D becomes critically important as we age. Our skin's ability to synthesize vitamin D from sunlight decreases by up to 30% after age 30, yet this nutrient remains essential for bone health, immune function, and mood regulation. Most adults over 30 benefit from a vitamin D supplement of 1000-2000 IU daily, especially those living in northern climates or spending limited time outdoors.

Collagen production naturally declines with age, beginning around age 25-30. This protein is responsible for skin elasticity, joint health, and bone strength. Supplementing with collagen peptides can help maintain skin firmness and support joint comfort as you move through your 30s and beyond. Studies show that 10 grams daily can improve skin hydration and reduce the appearance of wrinkles.

Magnesium deserves special attention as nearly 50% of adults are deficient without realizing it. This mineral supports over 300 enzymatic reactions in the body and becomes increasingly important for muscle function, sleep quality, and stress management as we age. Magnesium glycinate tends to be well-absorbed and gentle on the digestive system. Most adults benefit from 300-400mg daily.

B vitamins, particularly B12, become more difficult to absorb as we age due to decreased stomach acid production. B12 is crucial for energy production, nerve function, and cognitive health. A B-complex supplement can help maintain energy levels and support brain health, especially for those following plant-based diets who may not get enough from food sources.

Omega-3 fatty acids support brain health, reduce inflammation, and promote heart health all increasingly important concerns after 30. Fish oil or algae-based supplements provide EPA and DHA, the most beneficial forms of omega-3s. Research suggests 1-2 grams daily for optimal cardiovascular and cognitive benefits.

CoQ10 is a compound that our bodies produce less of as we age, with levels declining up to 65% by age 80. It's essential for cellular energy production and has powerful antioxidant properties. After 30, supplementing with CoQ10 can support heart health and help maintain energy levels. The recommended dosage is typically 100-200mg daily.

When selecting supplements, quality matters significantly. Look for trusted brands that undergo third-party testing. Consider consulting with a healthcare provider to tailor recommendations to your specific needs, especially if you have underlying health conditions or take medications.

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Top 3 Ways to Avoid Microplastics

Microplastics have become nearly ubiquitous in our environment, but there are effective strategies to minimize your exposure.

1. Filter Your Drinking Water
   
   Invest in a high-quality water filter certified to remove microplastics. Look for filters with activated carbon and ion exchange technology.
   
   Reverse osmosis systems are particularly effective at removing even the smallest plastic particles.
   
   I switched to filtered water two years ago and immediately noticed improved taste and peace of mind.
   
   
   

2. Choose Natural Fabrics and Materials
   
   Synthetic fabrics like polyester, nylon, and acrylic shed microplastic fibers every time they're washed.
   
   Opt for natural materials like cotton, wool, linen, and hemp for clothing and household textiles.
   
   For food storage, choose glass, stainless steel, or silicone containers instead of plastic.
   
   These simple swaps dramatically reduce your daily microplastic exposure.
   
   
   

3. Reduce Plastic Food Packaging
   
   Food wrapped in plastic can absorb microplastics, especially when heated.
   
   Shop at farmers' markets or bulk food stores where you can use your own containers.
   
   Buy fresh produce without packaging when possible. For packaged foods, choose glass jars or paper packaging over plastic whenever available.
   
   These choices not only reduce your microplastic exposure but also benefit the environment.
   
   

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Antioxidant Smoothie Bowl Recipe (makes 2 servings)

This nutrient-packed smoothie bowl is perfect for fighting oxidative stress and supporting cellular health.

It's loaded with berries, greens, and superfoods that provide a powerful antioxidant punch.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 320 kcal

• Protein: 15 g

• Carbohydrates: 45 g

• Sugars: 20 g

• Fat: 10 g

The Ingredients

• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)

• 1 small frozen banana

• 2 cups fresh spinach

• 1 tablespoon chia seeds

• 1 tablespoon flaxseeds

• 1 scoop (30g) vanilla protein powder

• 1 cup unsweetened almond milk

• 1 teaspoon honey (optional)

  For topping:

• 2 tablespoons granola

• 1 tablespoon sliced almonds

• Fresh berries

• 1 teaspoon cacao nibs

Instructions

• Add the frozen berries, banana, spinach, chia seeds, flaxseeds, protein powder, and almond milk to a high-speed blender.

• Blend until smooth and creamy. If the mixture is too thick, add a splash more almond milk. If too thin, add more frozen fruit.

• Pour into two bowls and top with granola, sliced almonds, fresh berries, and cacao nibs.

• Serve immediately while cold and enjoy this antioxidant-packed breakfast or snack.

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