A balanced diet is the foundation of health at any age, and dietary supplements cannot replace it. However, as we age, our bodies’ needs change, and properly chosen supplements can provide valuable support. Spanish pharmacist Marta Garrido from Atida Mi Farma shared recommendations on which nutrients may be beneficial at different stages of life.
At ages 20 to 30, the body is full of energy, but an active lifestyle, studying, work, and stress can lead to hidden deficiencies of vital substances. Experts note that vitamin D is necessary even for young people, especially for those who spend little time in the sun. Women planning to become pregnant are advised to take folic acid to help prevent fetal developmental defects and support cellular metabolism. Iron and vitamin B12 help maintain high energy levels and prevent anemia, which is especially relevant for those following a vegetarian or vegan diet.
After the age of 30, the body begins to show the first signs of aging: collagen production decreases, and recovery from physical activity takes longer. During this period, experts recommend paying attention to antioxidants such as vitamin E and resveratrol, which protect cells from premature aging. Omega-3 becomes an important component for maintaining heart, brain, and joint health. High stress levels can be alleviated by magnesium, which helps relax muscles and improve sleep quality. It is also worth considering coenzyme Q10 to support cellular energy production.
Between the ages of 40 and 50, hormonal changes become more pronounced. Vitamin D and calcium are crucial for preventing bone loss. Pharmacists emphasize that vitamin K2 is also needed to ensure that calcium is properly absorbed and directed to the bones rather than the arteries. Hydrolyzed collagen can help maintain the health of joints, skin, and nails. Those who spend a lot of time in front of computer and smartphone screens may benefit from zinc and lutein to protect vision and reduce eye fatigue.
After age 50, the absorption of certain nutrients from food may decrease. At this stage, vitamin B12 becomes especially important for maintaining cognitive function and nervous system health. Omega-3 fatty acids continue to play a key role in protecting the heart and joints. Magnesium helps prevent muscle cramps and supports proper sleep. If joint discomfort arises, supplements such as glucosamine, chondroitin, or turmeric may help alleviate symptoms.
At age 60 and older, the main goals are to maintain mobility, mental clarity, and a strong immune system. Vitamins D and B12 remain top priorities. Vitamin C is essential for immune support and collagen synthesis. Protein becomes particularly important: if chewing or digesting food is difficult, protein powders or hydrolysates can be a good solution. Probiotics may also be beneficial for improving digestion and balancing gut microbiota.
Before starting any supplements, it is essential to consult a doctor and, if necessary, undergo relevant tests. Experts warn that self-prescribing can be not only ineffective but also harmful. For example, an excess of vitamin A is toxic to the liver, and uncontrolled calcium intake can lead to kidney stones. When choosing a supplement, pay attention to its composition and dosage, supported by scientific data, the chemical form of the substance (as some are better absorbed than others), and the presence of quality certificates. The most expensive product is not always the best, but an unusually low price may indicate questionable quality.
It is important to avoid common mistakes: do not take supplements “just in case” without clear indications, and do not expect immediate results—most work over the medium or long term. To make supplementation a habit, it’s recommended to integrate it into your daily routine, for example by taking supplements with meals to improve absorption of fat-soluble vitamins (A, D, E, K), or in the evening, as with magnesium, to promote relaxation.
