Best Health Supplements You Need To Take, Based On Your Age
Dietary supplements are the good guys on the food pyramid and help your body make up for all of the nutrition it is lacking. Unfortunately, after the adrenaline rush in January, they get all the respect of New Year’s resolutions. You definitely plan to join them sometime … soon? To make 2018 your healthiest year yet, we hired Luke Coutinho, holistic nutritionist and author of The Great Indian Diet, to provide us with the exact information on any additional nutritional supplements your body needs based on your stage of life.
His first piece of advice? “As the name suggests, dietary supplements should work alongside your daily diet. The best way women can eat properly is through a traditional, balanced diet. However, different bodies have different needs. Before starting any supplement, it is always helpful to discuss it with your doctor and adjust it to suit your needs. “
Dietary supplement for your 20s
Women in this age group often struggle with anemia, hormonal imbalances such as PCOD and thyroid, painful menstruation, and poor immunity.
The Supplements You Need to Make a Part of Your Daily Diet At this age, the body needs higher amounts of calcium to keep bones and teeth healthy. At the same time, vitamin D3 is needed to promote its absorption, which also plays a vital role in hormonal health and immunity. The iron requirement in this age group also increases to compensate for the monthly blood loss due to menstruation. Insufficient iron often leads to anemia.
It is important to populate the gut with good bacteria to maintain healthy digestive health. Hence, it is recommended that you supplement your diet with probiotics to compensate for what is being neglected in your daily diet. Girls who are picky about their eating habits and struggling to meet their daily protein needs may need to add protein powders to their diet, preferably plant-based like sattu or pea protein. Additionally, young girls with frequent acne problems could try adding vitamin E and chromium to their diets to help clear rashes and help regulate blood sugar levels, which are often responsible for acne.
Dietary supplement for your 30s
Women of this age often plan pregnancy, a process that increases the body’s nutritional needs. At this age, it is important to provide the body with folic acid, vitamin B12, choline, omega-3, vitamin D, calcium and iron.
The Supplements You Need to Make Part of Your Daily Diet
Folic acid (vitamin B9) supports fetal brain health and cell reproduction, improves verbal fluency and memory, and is said to improve mood. If vitamin B9 is taken up to six months before pregnancy and during the nine months, it can reduce the risk of having a child with birth defects of the brain or spinal cord. Vitamin B12 is important for the healthy development and function of the nervous system. Essential fatty acids such as EPA and DHA for building healthy brain, heart and nerve cells. It also prevents early delivery. Calcium and vitamin D are also recommended for improving bone health.
Dietary supplement for your 40s
During this decade, the body shows slight signs of aging and degeneration. Hence, it’s important to solidify the diet so that it eliminates inflammation and free radical damage, and also takes into account factors that accelerate aging. Menopause occurs in the late 1940s, and while the need for some nutrients, such as iron, may decrease, the need for other nutrients and antioxidants increases accordingly.
The Supplements You Need to Make a Part of Your Daily Diet Vitamin C and Vitamin E are powerful antioxidants and the best defense you can have for protecting your skin, hair and immunity from the inside out. Calcium and vitamin D are important to compensate for the inevitable bone loss. Vitamin B12 is also recommended because the body’s ability to absorb this vitamin decreases with age. Evening primrose helps fight menopausal symptoms. Zinc and selenium protect immunity and thyroid function, prevent cell damage and naturally increase libido. Magnesium helps treat muscle spasms or age-related sleep loss, and supplementing with the B-complex is great for your overall health and energy.
Dietary supplement for your 50s
As the body begins to age, women could struggle with age-related macular degeneration, kidney and liver diseases, cardiovascular problems, chronic lower back pain, neck and knee pain, and insomnia in this decade.
The supplements you need to make part of your daily diet are critical to promoting stronger bone density and reducing the risk of fractures. Omega-3 fatty acids (or fish oil supplements) are also required to support heart and brain health. A daily dose of one tablespoon of cold-pressed coconut oil also works wonders. Selenium, zinc and antioxidants like glutathione are must-have to keep the immune system and cell health in tip-top condition. Regular use of vitamin B complex supplements is recommended to help with mood, bloating, insomnia and to ensure proper metabolism of nutrients. It also helps increase the good kind of cholesterol, fight free radicals, and strengthen nails, hair, and skin.
Anti-inflammatory supplements like curcumin, omega-3, and bromelain can help relieve symptoms of arthritis, osteoporosis, uric acid, cardiovascular and respiratory problems. COQ10 also helps with cholesterol and lipid disorders as natural production decreases with age. Multivitamins like Moringa and adaptogenic herbs like Ashwagandha and Bhrami can be used to support brain health, stabilize mood, and correct hormonal balance. The melatonin precursor is extremely helpful in regulating the sleep pattern of women with insomnia.