There’s no one-size-fits-all solution when it comes to the vitamins and minerals our bodies and brains require, but your age and lifestyle can help to inform which vitamins and minerals are worth adding to your diet—and when.
In your 20s and early 30s
“At this age, a high-quality diet is the starting point. If you’re able to do that, then the actual need for supplementation is very limited—apart from maybe and omega-3, which we often lack,” says . “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 supplementing 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 implicated 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 be having 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.”
In your 30s and early 40s
This could be the point at which you start thinking about changes to the health of your hair, nails, and skin. “The key supplement to consider would be collagen, a protein that’s found in connective tissue, as well as skin and nails: it supports skin hydration and skin elasticity, all things that naturally decline as we age,” explains Strauss, “while vitamin C can contribute to the glow of the skin.” Other micronutrients to consider for skin health are the antioxidant selenium, to combat cell damage, B vitamins for skin structure, vitamin A for lubrication, and zinc can help tackle inflammation as well as support healthy hair.
In your 40s and 50s
A key factor for this age group is the natural decline of muscle mass. Increasing protein and strength training is absolutely key, but micronutrients such as vitamins B12, C, and D can also help. “People as they age will typically say ‘my metabolism is slowing down’—what they’re alluding to is the decrease in muscle mass and therefore a decrease in metabolic capacity,” explains Strauss. “There’s been research into how micronutrients known as polyphenols can promote fat burning and metabolic health, support recovery and reduce muscle soreness.”
Over 50
Areas of focus at this life stage are bones, heart health, and cognitive function. “People aged over 50 tend to eat healthier diets but their bodies are absorbing less, particularly vitamin B12, calcium, and vitamin D. So, nutrient needs can be higher,” explains Dr Ruxton. “A good age-appropriate multivitamin with minerals can be a simple way to top up on nutrients in general. For specific supplements, look for those that target bone health, such as calcium, magnesium, and high-dose vitamin D to protect bone density and prevent fractures. For heart health, take omega-3s, B vitamins, and potassium, and for cognitive function; folic acid, vitamin B6, magnesium, and polyphenols.” As we age, our cells naturally accrue damage through oxidative stress, which causes inflammation. “Omega-3 fats are helpful for joint discomfort and swelling as they are anti-inflammatory,” says Dr Ruxton, who also suggests trying joint health supplements such as glucosamine and chondroitin. Strauss adds curcumin and turmeric to the list of anti-inflammatory supplements, before stressing that “protein need increases even further in the 50-plus age group to avoid or minimize decline in muscle mass, and to be able to process our glucose in the same way as before”.
