Over-the-counter supplements are not only a way to address nutritional deficiencies, but in the long run, they also help keep you fit and healthy – avoiding many diseases and illnesses. According to studies, 70 percent use of daily supplements – whether multivitamins or minerals, can reduce the chances of cardiovascular problems and even the most deadly diseases like cancer by 54 percent.

Even though they are not a great choice for a balanced and healthy diet, consumption of foods decreases as you age. And hence, it is important that you include them in your diet for better protection.

However, most of the time, you may be consuming excessive amounts of vitamins or minerals in pill form – not really knowing which one is best to take and at what age. Nutritionists say it’s important to understand that taking certain supplements may be more beneficial during different stages of life.

Why do you need different supplements as you age?

According to experts, supplements are of great importance, especially for women as their needs keep changing with age. Women go through different stages of life, and their nutritional needs change due to hormonal changes, lifestyle factors, and health goals.

And so, instead of feeling overwhelmed, each step becomes an opportunity to fine-tune your wellness routine, including diet, rest, exercise, and supplements to meet your specific needs.

Important Supplements for Each Decade

in your 20s

Experts say the 20s are often the most stressful time of life as your body undergoes changes and is often marked by demanding schedules, stress from beginning a career, and an active social life. And hence, it is important to ensure balanced energy and manage stress levels. The most important supplements for your 20s are:

Vitamin B Complex

Vitamin B complex is a group of B vitamins that play roles in many of your body’s functions, including heart and cell health. These supplements aid in energy production and may be especially beneficial for those following a vegetarian or vegan diet.

in your 30s

According to studies, age 30 is a common age for both men and women to take care of their fertility considerations and deal with increased physical and/or demands in both personal and professional life.

At this age, consistent nutrient intake becomes important for both immediate and future health. The one supplement you need for a healthy body

folic acid

It helps maintain a healthy nervous system, works with vitamin B12 to create healthy red blood cells that carry oxygen around the body, and also optimally utilizes and builds proteins.

in your 40s

Your 40s is the time when your body’s activity starts to decrease a bit. For women, this is the time of perimenopause and men also slow down. According to experts, both the genders need to take care of their vital organs, especially the heart and hence a cool nutrient intake that supports the transition includes:

magnesium

Known as ‘nature’s relaxer’, magnesium regulates mood and can reduce symptoms such as irritability, muscle tension and sleep disturbances. Magnesium is also very helpful in treating insomnia and other sleep related problems.

in your 50s

As you cross the age of 50, it is a time of significant hormonal changes in your body, mostly when women go through menopause and men are at a higher risk of prostate enlargement. Additionally, most people in their 50s also suffer from arthritis pain and swelling. And so, supplements that care for and support bone density, skin health and energy levels may be particularly beneficial.

calcium

Calcium supports bone density as it decreases in most people with age. It also helps protect you from cancer, diabetes and high blood pressure levels.

in your 60s

Health challenges for people over the age of 60 include chronic conditions such as heart disease, cancer, stroke and diabetes – which account for about two-thirds of deaths. And so, you should include supplements like the following:

omega 3 fatty acids

Omega 3 reduces the risk of heart disease, especially for people with existing coronary heart disease. They also reduce triglyceride levels, which can increase the risk of heart attacks and strokes, while significantly increasing HDL or good cholesterol and lowering blood pressure levels.

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