There’s no one-size-fits-all solution when it comes to the supplements our bodies and brains need, but your age and lifestyle can help you know which vitamins and minerals are worth adding to your diet and when. I recently quit a stressful job, went freelance, started exercising outside more, and I’m in my mid-40s. As a qualified personal trainer and PN1 nutrition coach, I knew these life changes meant my supplement needs were changing too. I stuck to taking a multivitamin and curcumin daily to help with increased activity, which can cause joint inflammation, while also getting protein for muscle repair. I added vitamin C and vitamin A to combat skin aging, and reduced my vitamin D intake as I spend more time outdoors in the sun.
It’s always best to consult a nutritionist or nutritionist for tailored advice, but there are many vitamins and minerals (collectively known as micronutrients) that are commonly beneficial at certain life stages. , food, and other supplements.
From 20s to early 30s
“At this age, a quality diet is the starting point, and if that’s sufficient, the actual need for supplements is very limited, apart from vitamin D3 and omega-3, which are often deficient.” says nutritionist Jules Strauss. . “Vitamin D is needed to promote the absorption of calcium, so it has a lot to do with bone health. We get vitamin D from the sun, so it’s not as important in the summer, but during the darker months, Since our bodies cannot produce vitamin D, it is worth taking in supplement form.
Similarly, the body cannot produce omega-3. “Omega-3s are important for brain health, nervous system, heart health, and are also involved in recovery from exercise,” says Dr. Strauss, noting that omega-3s can also help reduce stress and Fight depression. “Fatty fish is a great source of nutrition, but ideally you should eat fatty fish several times a week. Many people don’t do that, so taking supplements is a good idea. Here’s the idea – vegan options based on seaweed and algae are also available.”
Although not an absolute factor in determining an individual’s micronutrient needs, as everyone ages differently, dietary and lifestyle factors are good indicators. For example, this age group is more likely to consider a plant-based diet. If this is you, “supplement with vitamin B12, iodine, vitamin D, iron, and zinc, which are difficult to get from plant-based foods,” says Carrie Ruxton, Ph.D., a dietitian with the Health and Dietary Supplement Information Service. “Vitamin B12 is only found in animal foods or foods made from microorganisms such as yeast.”
