As we move through life, our nutritional needs change—so why should our supplement intake remain the same? With the helpful guidance of our nutrition team, here’s how you can use supplements to your advantage in your 20s, 30s, 40s, 50s, 60s and beyond!

In Your 20s


Iron: Iron is found in the red blood cells which means each month, there is a loss of iron in those individuals who are menstruating.

If deficient, we recommend non-pregnant women start by supplementing with 15 mg daily. 

Vitamin C: Helps with micronutrient absorption, especially iron!

We recommend starting with 150 mg of vitamin C daily.


Vitamin D: Supports the immune system and may play a role in testosterone production.

We recommend starting with 50 mcg of vitamin D3 daily.

In Your 30s


Folate: Has multiple important roles, including hormone balance, supporting detoxification and immune function, and creation of red blood cells. Adequate intake is also essential for women looking to conceive to prevent serious birth defects, however it’s just as valuable for women who aren’t planning to conceive given the numerous other benefits it provides.

We recommend that non-pregnant women start with 400 mcg of folate daily and that pregnant women supplement with 600 mcg.


Saw Palmetto: When men reach their mid-30s, the prostate can begin to enlarge due to multiple factors: hormonal changes, lifestyle, diet, family history and more. Saw Palmetto is often used to support the health of the prostate during this time in many ways, including to help reduce symptoms of benign prostatic hyperplasia (BPH).

We recommend starting with 320 mg of saw palmetto daily.


Fish Oil: Beneficial at any age, but if you haven’t taken fish oil before, your 30s are a great time to start! Omega-3s are ​shown to help prevent heart disease and stroke and may play a protective role in cancer and other conditions such as eczema and lupus. Shown to help reduce triglyceride levels and may help relieve symptoms of rheumatoid arthritis (onset of RA can often begin in your 30s).

We recommend starting with 800 mg of omega-3 daily.

Antioxidants (Vits A, C & E): Without enough antioxidant support, you can become victim to free radicals and oxidative stress; which can damage your body inside and out. This means increased signs of aging, inflammation, and even disease. Make sure you’re getting adequate antioxidants daily to improve your body’s defense!

We recommend starting with 1500 mcg of vitamin A, 1000 mg of vitamin C, or 100 mg of vitamin E daily.

In Your 40s


Calcium: Net dietary calcium absorption starts at 60% in childhood and drops to 25% in adulthood and continues to decrease as we age.  If we are not getting enough calcium, our body depletes this from our bones which make them weak and fragile.

We recommend starting with 300 mg of calcium daily.

Fish oil: Omega 3 not only supports overall health but helps to maintain heart and brain health.

We recommend starting with 1200 mg of omega-3 daily.

B complex: Since B vitamins help to convert food into fuel, B complex provides an energy boost where fatigue is present and can help support the cardiovascular system.


Magnesium: Supplementation can support blood levels of testosterone as well as muscular health.

We recommend starting with 200 mg of magnesium bisglycinate daily.

Vitamin D: May help to boost testosterone levels. Low testosterone levels have been linked to low metabolism, libido, and fatigue.

We recommend starting with 50 mcg of vitamin D3 daily.

In Your 50s


Black Cohosh and Chasteberry (Vitex): Herbs that can support menopause symptoms such as hot flashes and night sweats.

For menopausal symptoms, we recommend starting with 80 mg of black cohosh and 30 mg of chasteberry, daily.


Lycopene: The incidence of prostate cancer increases as men age. After 50 their chance increases steadily. Lycopene is a powerful antioxidant that has been shown to protect prostate cells from damage caused by free radicals.

We recommend starting with 20 mg of lycopene daily.

In Your 60s (and beyond)


Vitamin B12: As we age, stomach acid secretion decreases and our ability to absorb B12 from food is compromised. Vitamin B12 is important for maintaining cognitive function.

We recommend starting with 50 mcg of vitamin B12 daily.

Vitamin D: Lower levels of Vitamin D are more prevalent in older adults and can be associated with an increased risk of cardiovascular, immune and bone health concerns.

We recommend starting with 75 mcg of vitamin D3 daily.

Magnesium: Plays an important role in just about every body system; important for bone health, plays a role in cognitive support, helps maintain function of the muscles and nerves and also supports a healthy immune system. Magnesium deficiency is common amongst all ages and more prevalent in the older population.

We recommend starting with 200 mg of magnesium bisglycinate daily.

Coenzyme Q10: Coenzyme Q10 is produced naturally in the body but levels decrease as we age. CoQ10 plays a role in energy production and acts as a powerful antioxidant to protect against cellular damage.

We recommend starting with 100 mg of CoQ10 daily.

Multivitamin: As we age we generally consume less food and our ability to absorb nutrients from our food decreases which can result in a lack of vital nutrients. A comprehensive multivitamin can provide assurance to meet nutritional needs.

The terms “women” and “men” have been used to make recommendations based on biological requirements. The statements in this article have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The recommended dosages are suggestions, always talk to your healthcare provider to find the right dosage for you.

Leave a Reply
You May Also Like