If you are considering taking supplements but do not know how to start and what to do, you are not alone. A lot of people understand the importance of supplements for health and well-being but have no idea how to start using them. There are some supplements that you can consume irrespective of your age while there are many others that should be consumed only if you fall in the appropriate age bracket.
Vitamin C will boost your immunity and fight free radicals, calcium will prevent bone loss, Omega 3 will reduce inflammation, help with muscle growth, and support brain function. Further, vitamin B will support healthy vision and will also prevent premature aging. Lastly, probiotics will enhance your gut health. If you want to know more about age-specific supplements, read ahead.
In your late twenties
A lot of us start having deficiencies in the body in our late twenties and supplements can help make up for them. Such deficiencies can be caused due to aging, genetics, or even poor nutrition. With the right type of food in your diet, it is possible to go without supplements at this age. However, you will still need Vitamin C and Vitamin D. You should get a basic blood test done, and based on the results, consider protein supplement after speaking to a professional.
In your early thirties
The age between 28 to 35 will have a significant impact on your health. You will see a lot of changes in your body during this period. It is advisable to add a little protein supplement to the diet in the form of plant protein, or whey. Even a small scoop of the supplement will take care of half of your day’s protein requirement and you can handle it through your diet. Consider having a protein-rich diet for muscle growth. It will also keep you full for long hours. When it comes to supplements, you must keep in mind that there is no one size fits all. The supplements will vary based on your food habits, lifestyle, deficiencies, and health issues. But most of us face Vitamin B12 and Vitamin D3 deficiency and this needs to be taken care of through supplements. If overlooked, it will affect mental health, bone health, and hormonal balance. There are other supplements that can also improve overall health like Zinc, Omega 3, and Magnesium.
From 35 to 50
You will need more support from the age of 35 because the absorption of nutrients will be less and you will notice it in your metabolism. Some of the safe vitamins to take at this age include Vitamin C, Vitamin D, Vitamin E, Collagen, Omega 3, Probiotic supplements, Zinc, Calcium, and Magnesium. You can also include a superfood in your diet which could be wheatgrass, aloe vera, hemp, or spirulina. This is the age when you cannot ignore fat and focus solely on proteins. You must consider Omega as a necessary supplement. It will not only maintain the fat in your body but will also regulate the hormones and will help with digestion. Add Omega 3 fish oil supplement to your daily diet as it supports heart health and is good for your cartilages and joints.
Supplements will do just what the name says- they will supplement the normal input if the body is deficient and if you have an all-rounded diet, you will get the minerals and vitamins that your body needs. But after a certain age, you cannot get all the necessary vitamins only from your diet which is why you should consider supplements. Before you take a supplement, you should identify if the body is deficient in it. Overloading can also cause a lot of problems to the body so do not just start taking supplements without any tests. You can take supplements for 8-12 months at a stretch and then take a break. Do not adjust the diet, continue with the balanced diet and give the supplements a short break. This will allow the body to adjust to the natural cycle.
Supplements are essential for individuals of all ages but you should also try to consume foods that help meet the deficiency naturally. Certain supplements like proteins, minerals, and vitamins will play a huge role in your body and they will help keep up with the busy lifestyle. The nutrients should always be in sync so do not try to overload the body with one supplement. It may lead to a deficiency in the other. This is why it is important to consult a doctor before you start taking supplements. Consider your age, diet, and lifestyle, and then take a test to know more about the deficiency in your body. The expert will then be able to help you.