Which daily vitamins should I take as a woman in my 20s?

If you’re here, well done on putting your health and wellness first! You’re not alone in asking this question. This simple guide highlights the top vitamins every woman in her 20s should consider—complete with their benefits—to help you feel energised, balanced, and ready to take on the world.

Your 20s are a whirlwind; with so much on your plate, it’s easy to feel overwhelmed. Eating right can also sometimes feel impossible. The good news? Getting your daily essential vitamins and nutrients is an easy way to give your body the boost it needs to feel your best and stay productive and confident.

Ultimately, your vitamin routine should reflect your personal needs—because your health goals are as unique as you are. To help, we’ve created a simple guide to finding the perfect vitamins for women in their 20s, starting with a few key questions to help you identify what matters most to you. Let’s dive in!

Step 1: Choose your area of focus

Building your career, pursuing passions, adventuring, maintaining relationships—you're trying to do it all, aren’t you!? That’s what your 20s are for, after all!

While it’s easy to reach for quick fixes like coffee or sugary snacks to power through the day, what you fuel your body with matters—especially when trying to manage stress. Coffee jitters and sugar crashes are all too real, which is why proper nourishment is essential for keeping you at your best for the long slog. 

Here are some of the most common concerns women in their 20s face and the supplements to match.

For PMS and Hormonal Balance

PMS symptoms like bloating, mood swings, and cramps can feel all-consuming. Supplements that support inflammation response and hormonal balance can be life-saving. Ingredients like ashwagandha, dong quai, and lemon balm are known to support cramps and relieve PMS symptoms. Which is why Novomins PMS gummies are a win for us.

Novomins PMS Gummies not only contain these clinically studied ingredients, they also contain gut-friendly bacteria to enhance balance and health down below.

For Intimate and Gut Health

You know the saying ‘you are what you eat’, well, there’s some truth to it. Spicy foods and foods high in fat can affect your intimate flora. Research has also found connections between certain foods and bacterial vaginosis. For example, diets with increased fat and glycaemic load and lower nutritional value have been found to be associated with BV.

When your intimate flora is out of balance, it can lead to infections and unpleasant odours, so it’s super important to restore balance with a high-quality probiotic.

Our top suggestion is Novomins Women’s Bio-Balance Gummies, and for good reason!. These are the world’s first advanced probiotic gummies designed to support intimate and gut health.

For Rest and Relaxation

Having trouble unwinding or getting a restful night’s sleep? Magnesium Gummies might be just what you need. This essential mineral plays a key role in calming the nervous system, helping your body and mind relax more easily. It’s also known to reduce stress levels by regulating cortisol, the stress hormone, and supporting the production of serotonin, the "feel-good" neurotransmitter.

Plus, magnesium enhances sleep quality by aiding in melatonin production, the hormone that regulates your sleep-wake cycle. Check out our Novomins Magnesium Gummies.

For Focus and Energy

With so much to juggle, it’s no surprise that brain fog and procrastination can creep in, making it harder to stay on top of your game. That’s where a high-quality focus supplement can help.

Look for a focus gummy with brain-boosting nutrients; these vitamins are designed to support mental clarity, improve concentration, and sustain energy levels throughout the day. Novomins are a firm favourite, packed full of powerful ingredients like adaptogenic mushrooms, ashwagandha, and green tea extract.

Step 2: Which formula is right for you?

Once you’ve found which vitamins you’d like to introduce to your routine, you then need to determine what type of vitamins you’d stick to—your main options being gummies, powders and pills.

You’ll want to pick a formula that works with your diet and lifestyle; whether you’re following a vegan, sugar-free, halal, or gluten-free diet, there’ll be many options out there for you.

We love gummies—not just because they’re delicious (though, let’s be honest, great taste makes sticking to a routine so much easier) but also because the right gummy formulas (such as Novomins) have been scientifically designed to deliver high absorption. The lining of the mouth doesn’t just serve as a taste receptor and protective barrier; it also has the ability to absorb nutrients (buccal absorption). Meaning the absorption of nutrients right from the first chew.

A note: not all supplements are created equal

Unfortunately, many vitamins on the market use synthetic ingredients that can hinder the body’s ability to absorb nutrients easily, unlike natural ingredients, which are more readily absorbed and better utilised by your body.

To get the most out of your vitamins, choose a formula that boasts high-quality, traceable ingredients that are made in the UK and third-party lab tested for potency and purity.

Step 3: Find YOUR routine

Consistency is key to feeling the benefits of vitamins. Vitamins aren’t a quick fix; they support you from within. The key to remember is that your body may be low on certain essential nutrients, so give it time to replenish and recover before you see noticeable results.

Here’s how to keep consistent:

• Keep it simple: Stick to 1-2 core supplements at first if you’re new to supplements so it doesn’t feel too overwhelming.
• Make it enjoyable: We think gummies are a fun, tasty way to keep your routine on track, look at them as a daily treat, both for your tastebuds and your body too.
• Reflect on changes: track what goals/needs you’re working on and give credit where credit is due. As changes happen gradually, you might not always notice the improvements, Symptoms often reoccur once we’ve stopped taking our supplements. So don’t give up on them; stick to them! 
• Keep things convenient:  
  Novomins offers a convenient subscription service. By ordering on their website, running out of your favourite gummies will never be a problem. Other perks include discounts, flexible delivery dates, and easy cancellations or changes.

Need more health tips & recommendations? Our health blog has the answers!

Novomins Health Blog gives you top tips from our expert nutritionists.

• Click  here to find out why you’re tired but can’t sleep! 
• Get all the answers! Click  here to access our complete collection of health articles. 

References:

1. Wagner, C. L., Shary, J. R., Nietert, P. J., Wahlquist, A. E., Ebeling, M. D., & Hollis, B. W. (2019). Bioequivalence Studies of vitamin D gummies and tablets in Healthy Adults: Results of a Cross-Over Study. Nutrients, 11(5), 1023.  https://doi.org/10.3390/nu11051023
2. Brown, J. (2024, June 26). What happens when you take too much caffeine.  https://www.bbc.com/future/article/20240605-what-happens-if-you-take-too-much-caffeine-and-how-much-is-too-much
3. Olvera-Rosales, L., Cruz-Guerrero, A., Ramírez-Moreno, E., Quintero-Lira, A., Contreras-López, E., Jaimez-Ordaz, J., Castañeda-Ovando, A., Añorve-Morga, J., Calderón-Ramos, Z., Arias-Rico, J., & González-Olivares, L. (2021). Impact of the gut microbiota balance on the Health–Disease relationship: The importance of consuming probiotics and prebiotics. Foods, 10(6), 1261.  https://doi.org/10.3390/foods10061261
4. MAGNESIUM: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.).  https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium