Stay Healthy from Youth to Older Adulthood: The Supplements You Should Take Based on Your Age

Do you want to stay healthy and strong throughout life? Whether you’re a baby, young, or older, the right supplements can optimize your body and overall well-being. We’ve looked into which vitamins and minerals are best suited for each age group. (Not everyone needs supplements—if you eat a healthy and varied diet, that is often enough.)

0-6 Months: Breast Milk or Infant Formula

• Breast milk provides essential nutrients and is the best primary source of nutrition.

• Since breast milk may not contain enough vitamin D, the American Academy of Pediatrics recommend a daily supplement of 400 IU (10 mcg) of vitamin D for infants.

6 Months – 2 Years: Growth and Development

• Iron: Essential for growth, especially if the child isn’t getting enough from food (WHO).

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• Vitamin D: The need for 400 IU (10 mcg) per day continues.

• Omega-3: Beneficial for brain development, especially if the child doesn’t eat fish.

3-12 Years: Childhood

• Multivitamin: May be useful for children with a limited diet (NHS).

• Calcium: Important for bone development, particularly if dairy intake is low.

• Vitamin D: 400 IU (10 mcg) daily is still recommended.

• Omega-3: Supports cognitive function and brain health. .

13-18 Years: Teenage Years

• Iron: Especially important for teenage girls due to menstruation (NIH).

• Calcium & Vitamin D: Critical for bone strength and growth.

• Omega-3: May support focus and mental well-being.

19-30 Years: Early Adulthood

• Magnesium: Supports muscle and nerve function.

• B Vitamins: Essential for energy production and metabolism.

• Iron: Still important for women of childbearing age.

31-50 Years: Midlife

• Vitamin D & Calcium: Helps maintain strong bones and prevent osteoporosis.

• Omega-3: Supports heart health (Mayo Clinic).

• Probiotics: Promotes gut health and digestion.

51-65 Years: Menopause and Aging

• Vitamin D & Calcium: Crucial after menopause to support bone density.

• Coenzyme Q10: Helps with energy production and heart health.

• Collagen: Supports skin elasticity and joint health.

65-80 Years: Senior Years

• Vitamin B12: Absorption decreases with age.

• Omega-3: Helps reduce inflammation and supports brain function.

• Vitamin D: The recommended daily intake often increases to 800 IU (20 mcg).

80-90 Years: Maintain Strength and Energy

• Protein: Helps prevent muscle loss and frailty.

• Vitamin D & Calcium: Essential for bone health and preventing fractures.

• Magnesium: Supports muscle and nerve function.

Important Considerations

• Only take supplements if there’s a documented deficiency or dietary need.

• Blood tests can help identify deficiencies in vitamin D, iron, or B12.

• NHS, NIH, WHO and Mayo Clinic recommend consulting a doctor or dietitian for personalized guidance.