Best Supplements to Take at Different Age Groups

No single supplement fits all regarding the essential supplements your body needs to function properly. Fortunately, your age and lifestyle can suggest the types of minerals and vitamins you should add to your diet. Some supplements are suitable for all age groups, these include those recommended for increased activity and joint inflammation alongside those suitable to reduce inflammation and for tissue repair. For more tailored advice, you should speak to a dietician or nutritionist.

Best Supplements for the 20s and Early 30s

Getting a high-quality diet should be your priority and if your diet is accurate you may not need supplementation. In a situation where you get a daily quality diet, supplementation with Omega-3 and Vitamin D3 may be all you need.

If you are not getting enough quality diet, you will need Vitamin D supplementation to enhance Calcium absorption, which is critical for your bone health. Though we do get Vitamin D from the sun, hence this supplementation may be less important for you in the summer.

Similarly, the human body can’t produce Omega-3, an important element for the brain and the nervous system. Omega-3 is important in dealing with stress and preventing depression. You should aim at consuming oily fish a couple of times a week. If getting oily fish is a challenge, you may want to consider algae or seaweed-based vegan supplements.

Do not forget to top-up your supplementation with Iodine, Vitamin B12, Zinc, and Iron, which are quite hard to find in plant-based foods.

The 20s and early 30s age group tend to exercise the most and this tends to put stress on the muscles. In addition to increasing your protein intake, you must increase your B vitamins to increase the release of energy from foods. Similarly, you must increase your Vitamins C and E, and Magnesium to support muscle function.

Iron supplementation at this age can be of great benefit to women who take part in high-intensity exercises that can cause Iron loss. Low Iron levels in women often lead to fatigue and breathlessness

The Best Supplements for the 30s and Early 40s

At this time, you may want to make plans for the changes that will occur in your body, especially the hair, skin, and nails. Collagen will be a key supplement to consider at this age because the protein found in connective tissues, skin, and nails supports skin hydration and elasticity. Vitamin C will also contribute significantly to your skin’s glow.

Antioxidant selenium, B vitamins, Vitamin A, and Zinc are other essential supplements you will need to support skin structure, combat cell damage, lower inflammation and support the growth of healthy hair.

Expert nutritionists recommend that you eat more quality lean protein foods like eggs, fish, turkey, pork, and Venison at this age. You should also consider taking a B-complex Vitamin supplement. Daily multi-vitamin and multi-mineral supplements including Vitamins C, E, and Selenium can help combat cell degeneration caused by alcohol consumption which saps nutrients from the body and stimulates inflammation.

Women will naturally experience hormonal changes at this age, hence they are encouraged to increase their B vitamins intake, especially folate, and B6.

Anxiety and stress can set in at any age but an increase in Omega-3 supplementation can help. Natural supplements like Ashwagandha have also been proven to help lower feelings of anxiety.

The Best Supplements in Your 40s and 50s

A natural decline in muscle mass is noticeable in individuals within this age group hence increasing protein consumption and indulging in strength training are very important. Essential micronutrients like Vitamins D, B12, and C will also help.

Most people in this age group also report slow metabolism and this alludes to a decrease in muscle mass which causes a decrease in metabolic capabilities. Consuming purple foods rich in Polyphenols including blueberries and blackberries can help promote fat burning and also speed up metabolism.

Hormonal changes are also common in this age group and some women often report an increase in food intolerances. Promoting a healthy gut by eating probiotics like Yoghurt, Kefir, and sauerkraut is very important.

The Best Supplements for the Over 50

Bone health, heart, and cognitive functions should be the primary focus for those above 50. Since the body is absorbing less of healthy foods at this age, nutrient components in food should be higher.

For supplementation, you should focus on those that target bone health improvement, especially those containing sufficient amounts of Calcium, Vitamin D, and Magnesium. These supplements will help lower the risks of bone fracture while protecting its density. Omega-3s, Potassium, and B vitamins are important supplements to protect heart health at this stage. To preserve cognitive function you should increase your intake of Magnesium, Vitamin B6, Folic acid, and Polyphenols.

Conclusion

As we age, oxidative stress increases at the cellular level, and this causes inflammation regularly. It is therefore important to seek expert help and conduct regular checks to evaluate your body system and get expert recommendations on supplementing your healthy lifestyle. It is important to prevent a decline in muscle mass as we age so that we can live independently with little or no physical support. It is equally important to increase Serotonin and Omega-3s levels to lower stress, reduce inflammation, and enhance sleep quality.