There’s no one-size-fits-all solution when it comes to the supplements our bodies and brains need, but your age and lifestyle will determine 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 would change too. I made a point of taking a daily multivitamin and curcumin to help with the increased activity that can cause joint inflammation. I also took protein to help with muscle repair. I added vitamin C and vitamin A to fight skin aging, and reduced my intake of vitamin D because 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 supplements.
Similarly, while the body cannot produce omega-3s, “omega-3s are important for brain health, the nervous system, heart health, and even recovery from exercise,” Dr. Strauss says, adding that omega-3s are important for stress It is also said to help reduce stress. Fight depression. “Fatty fish is a great source of nutrition, but ideally you want to consume fatty fish several times a week. Many people don’t do that, so taking supplements is a good idea. Good idea. Vegan options based on seaweed and algae are also available.”
As everyone ages differently, diet and lifestyle are good indicators, although not absolute factors in determining an individual’s micronutrient needs. 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.”
