There’s no one-size-fits-all solution when it comes to the supplements our bodies and brains require, but age and lifestyle can indicate which vitamins and minerals are worth adding to your diet and when. I recently left a stressful job to go freelance, started exercising more outside, and hit my mid-40s. As a qualified personal trainer and PN1 nutrition coach, I knew these life changes meant that my supplement needs had changed, too. I’ve stuck with my daily multivitamin and curcumin to help with the increased activity that may cause joint inflammation. I also upped my protein to aid in muscle repair. I’ve added vitamins C and A to combat ageing skin and reduced my vitamin D intake because I now spend more time outside in the sun.
If you’re looking for tailored advice, it’s always best to speak to a nutritionist or dietician, but there are vitamins and minerals (known collectively as micronutrients), foods and other supplements that can be generally beneficial at certain life stages.
In your 20s and early 30s
“At this age, a high-quality diet is the starting point, and if that’s adequate, then the actual need for supplementation is very limited–apart from maybe vitamin D3 and omega-3, which we often lack,” says nutritionist Jules Strauss. “Vitamin D is needed to promote calcium absorption, so it’s heavily linked to bone health. We get vitamin D from the sun, so it’s less important in the summer, but in the darker months it’s worth taking supplements because our body can’t create it.”
Similarly, the body can’t make omega-3, “which is important for brain health, for the nervous system, heart health and in recovery from exercise as well”, says Strauss, who notes that it can also help to relieve stress and combat depression. “Oily fish is a great source, but ideally, we want to have a couple of portions of oily fish a week. A lot of people don’t do that, so supplementing is a good idea–seaweed or algae-based vegan options are also available.”
We all age differently, so it’s not an absolute factor in determining individual micronutrient needs, but diet and lifestyle are good indicators. For example, this age group is more likely to consider a plant-based diet. If this is you, then “top up with vitamin B12, iodine, vitamin D, iron and zinc which are all harder to get from plant foods”, says Dr Carrie Ruxton, a dietitian at the Health and Food Supplements Information Service. “Vitamin B12 is only present in animal foods or those made from microorganisms like yeast.”
