The Right Vitamins for Your Best Health at Every Age

What vitamins do you need in each age group?

1. Vitamin A, D, and C for Toddlers
2. Calcium and Iron for Children and Teenagers
3. Folic Acid, Vitamin C, and E for 30s
4. Fish Oil and B-complex for 40s
5. Vitamin D, Calcium, and Turmeric for 50s

Taking supplements is a great way to give your body a nutrition boost, but picking the “right” one for you can be tough. There’s a lot of different supplements out there, and many people are unsure of which ones to take.

Among the many options, each one offers different health benefits, which depend on your diet, lifestyle, routine, — and most importantly — your age. It’s important to choose wisely because what you take now can make all the difference for your future health. To help you make the best decision, here’s our list of recommended vitamins for every age.

Why should I take different vitamins at different ages?

Your body goes through many changes as you age — your hair gets grayer, your body can start to feel stiff, and so on. It stands to reason that your body’s nutrition needs to change too. People in their 30s, 40s, or 50s have unique issues and goals related to their health, as well. Supplementing your diet with vitamins that directly address these needs will promote your optimal health.

Vitamin A, D, and C for Toddlers

Toddlers need lots of different kinds of vitamins for optimal health. Some toddlers who were born prematurely may need additional vitamin A, which supports their eye health and immune response. This vitamin is also used by many organs, such as their kidney, heart, lungs, and more.

Vitamin D is also important for them to develop healthy bones and muscles. As infants, they would have gotten this vitamin through breast milk, but after being weaned their diet may be lacking.

Vitamin C is another essential nutrient for growing toddlers. As they begin to explore their world, they may be exposed to many harmful microorganisms. Their immune system will need vitamin C’s help to protect your toddler from potential illness. Plus, this vitamin also helps their brain develop properly, and boost their memory and thinking capabilities. 

Calcium and Iron for Children and Teenagers

Calcium is needed at almost every age — but particularly for growing boys and girls. Children aged 9 to 13 often have lower levels of this mineral, as they tend to not eat calcium-rich foods such as soybeans, bran, yogurt, and dark greens. Taking this mineral in supplement form is a great way to help them meet their mineral needs, especially for kids who are picky with their food.

Young girls may also experience low iron levels. When they start their menstrual cycle, their body can lose precious iron. Girls who have heavy periods are especially at risk of an iron deficiency. When your daughter starts her period, we recommend making sure her meals include foods like seafood, spinach, raisins, and other iron-rich ingredients. 

Folic Acid, Vitamin C, and E for 30s

When women reach their 30s, they are considered to be in their prime childbearing years. Folic Acid, also known as vitamin B9, it is one of the key prenatal vitamins. When taken before and during pregnancy, it helps your baby develop healthily and reduces the risks of pregnancy complications. Taken regularly, it supports your brain health, cell health, and reproduction, and can also enhance one’s mood and stress management.

Iron also remains to be an important supplement past your teenage years. As a woman, your risk of experiencing iron deficiency grows when you don’t consume a lot of meat, if you have an active lifestyle, are going through pregnancy, or experience moderate to heavy menstrual cycles.

Men also need this mineral to enhance their energy levels, support their immune system, and make the most out of their exercise. As you grow older, your skin may start to show signs of aging — especially if you lead a stressful and hectic lifestyle. If you’re concerned about your skin and joint health, then we recommend taking vitamin C and vitamin E. These are powerful antioxidants that support your health from the inside out.

Vitamin C supports your production of collagen, which gives your skin a youthful, soft, and elastic appearance. Collagen is also used to repair your joints, muscles, and more. Vitamin E is used to maintain skin health over time and helps scars heal and fade quicker.

Fish Oil, B-complex, and Lutein for 40s

When you hit your 40s, your body starts to change drastically. Your metabolism, cell reproduction, and other body functions become much slower. Women also start to enter perimenopause and may start to experience hot flashes. Fish oil supplements, which contain healthy omega-3 fatty acids, are a great supplement to support overall health during this time. Omega supplements contain a healthy dose of these fatty acids, which support your heart and brain health, both of which are essential for maintaining well-being beyond your 30s.

Taking these daily can also help reduce the risk of age-related diseases like Alzheimer’s and arthritis. Another important supplement to take is a B-complex supplement. A B-complex tablet contains 8 vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. These 8 vitamins work together to improve mood, digestion, sleep health, and energy levels. They also help maintain nail, hair, and skin health.

Lutein is another essential nutrient for older adults. As you age, your eyesight may begin to become foggy or unclear. Lutein is an antioxidant that is important for maintaining eye health, as they are one of the primary components of your eye. Taking Lutein supplements can reduce your risk of cataracts, macular degeneration, and other eye conditions.

Vitamin D, Calcium, and Turmeric for 50s

 

In your 50s, your body has a harder time metabolizing nutrients. This can result in sore and fragile bones, fatigue, and other problems. Vitamin D is especially important for adults who experience this. Vitamin D will help your body properly absorb and use calcium, which promotes bone strength and repair. Taking vitamin D in combination with calcium — like Puritan’s Pride’s Calcium Carbonate + Vitamin D — can help support and maintain healthy bones despite your aging. Turmeric is another essential supplement for those in their 50s. Turmeric, a powerful antioxidant, is known for its scientifically proven health benefits. It supports joint repair, boosts brain functions, and treats symptoms of arthritis. Taking turmeric supplements regularly can also improve your heart health, and reduce the risk of Alzheimer's and cancer.

 

Key Takeaway

Whatever your or your loved one’s age, it’s important to pay attention to the needs and problems your bodies experience at different stages of your life. Nutritional supplementation with the right vitamins for every age is essential for keeping your body in it’s best shape as you grow older. If you do decide to take vitamins and other supplements to help you or your loved ones grow healthily, select those made from the highest quality ingredients possible.