The best vitamins to take in your 20's, 30's, 40's, 50's and 60's

Vitamins are nutrients that are necessary at all stages of life. They give us the nutrition boost we need to maintain and support optimal health and can supplement any nutrients that may be lacking in our diets. But there are a lot of vitamins and supplements out there, which can cause a bit of confusion...especially when it comes to what vitamins you should be taking and when. 

Have you ever wondered “what vitamins should I be taking for my age?” Biological shifts happen as we grow older, which means it’s worth paying attention to some macro and micronutrients a little more than others at different stages of life. Here’s a quick look at the vitamins you need at every age. 

Vitamins to take in your 20s

In your 20s, it’s likely that you’ll have an active lifestyle, which makes protein a priority. Lean animal protein and/or a plant-based protein supplement will check that box. If you’re planning on having kids at some point in the future, this is the time to think about prenatal nutrients too. For both women and men this means getting extra folate, calcium, and iron.

Vitamins to take in your 30s

The first signs of ageing start to creep in during this decade. Keep fine lines at bay with nutrients that protect collagen, such as vitamin C, zinc and biotin. Magnesium helps manage the stress that can come with careers, family commitments and keeping up with any kids. Magnesium can also help you sleep when taken at night. Iodine is essential for the thyroid to maintain metabolism, which can start to slow down in this decade. 

Vitamins to take in your 40s

Energy starting to lag? B vitamins are some of the best vitamins for energy and tiredness. Also, hormonal shifts for women and declining testosterone for men mean that vitamin E and omega-3 essential fatty acids are even more important than ever.

Vitamins to take in your 50s

In this decade, preserving bone health becomes paramount for women. Prostate health is important to focus on for men, and both men and women should look to preserve heart health too. Vitamins D and K2 are critical to address these concerns. Additional antioxidants, such as lycopene, lutein and the mineral selenium also lend a helping hand. As a bonus, these nutrients will help preserve the health of the eye’s macula (this helps you see!), which can start changing in this decade.

Vitamins to take in your 60s

Keep joints moving easily with vitamin K2 and omega-3 essential fatty acids. Calcium comes into play if bone density is declining. Vitamin B12 is important for memory and nerve health, however absorption can be more challenging at this stage, making a supplement very useful. 

Keeping track of which nutrients you should be taking and when can be difficult. A high-quality daily multivitamin for women and multivitamin for men can provide the nutrients you need to maintain optimal health. As you age, look for a multivitamin for women and men over 50, which will cover the changing needs you’ll have in these decades.  

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