Choosi Age Series: Best vitamins and minerals by age groups

When we are young, we tend to think that our body will always run at its optimal capacity. But as the years roll by, we may have to admit that time has a way of creeping up on all of us, even if we lead a healthy lifestyle. The good news is that you can fuel your body with vitamins, nutrients and supplements to improve your long-term health.

Here, we explore how you could best support your overall health at each stage of your life. Remember, always do your own research and speak to your doctor before embarking on any type of health plan.

A holistic approach to health

Being a happy, healthy individual isn’t just about doing one specific thing. There are lots of moving parts and you’ll need to keep an eye on various factors to ensure your body is getting everything it needs. You could be the most diligent gym-goer on the planet, but if your diet is poor or you don’t sleep well at night then it could really hamper your ability to stay healthy in the long-term.

In addition to knowing how much you should be eating and sleeping, you can also support good health by understanding the types of vitamins and supplements that work best for your age range. Here are some of the top nutritional priorities according to each decade of your life.

In your 30s

Group of people exercising

For many of us, life really begins to ramp up when we hit 30. From climbing the career ladder to starting a family, it’s easy to burn the candle at both ends – but beware of burnout!

Vitamin C and B complex can boost your immune system to help you manage all those essential tasks without becoming more susceptible to illness, while some people suggest that these vitamins can also contribute to a better mood and more radiant skin.

Iron is also a great supplement that can do a range of things, such as reducing the risk of fatigue, brain fog and dizziness, which are associated with low iron levels. It has even been known to support foetus growth for pregnant women. If you prefer to get iron directly from your food, dark leafy greens, lentils and dark chocolate are packed full of it.

In your 40s

Man jogging in park smiling

It’s around this age that your digestive system naturally starts to slow down. While that’s not exactly what most of us want to hear, digestive enzymes can help with this and occur naturally in pineapple, mango, honey, bananas, avocados and more. Milk thistle also might support your metabolism and liver function, although study results are often mixed.

Getting a healthy dose of fatty acids like omega-3 is also essential during this decade of your life. They support heart, mood and joint health, and can be taken as a direct supplement or found in things like wild-caught fish, chia seeds, soy and walnuts.

For women in their 40s, naturally declining estrogen and D levels can mean it’s a good time to start supplementing with vitamin D and a higher calcium intake (approximately 1,000mg a day).

In your 50s

Senior woman holding a yoga mat

Brain and heart health should be your biggest priority during this decade of your life. For many, life begins at 50, so it’s incredibly important to look after your two most essential organs – magnesium L-threonate might support brain function while some studies suggest that CoQ10 helps fuel your heart. An anti-inflammatory like turmeric is also a good (and naturally safe) ingredient to add to your diet.

It’s at this age that you need to start protecting your bones. Higher amounts of vitamin D and calcium (up to 1,200mg a day now) are very important, especially for women who are more susceptible to osteoporosis as they age. Go for high-calcium dairy products to really get your hit of calcium.

In your 60s

Senior couple having tea in a park together.

We might sound like a broken record, but in the golden years of your life it’s so important to focus on the holy trinity of nutritional supplements: calcium, vitamin D and omega-3. Your bones, brain and heart will thank you for paying so much attention to them!

Some ideas for adding these three health-promoting supplements to your diet naturally include:

  • Calcium: Cheese, yoghurt, milk, fortified orange juice, soybeans, spinach, kale, sardines.
  • Vitamin D: Salmon, cod liver oil, canned tuna, mushrooms, eggs (yolks).
  • Omega-3: Wild-caught fish (mackerel, salmon), oysters, flax seeds, chia seeds, walnuts, brussels sprouts.

In your 70s

Senior woman in pool swimming.

You might feel that your body might be slowing down (or you might not!), but that doesn’t mean your life has to! Keep on your toes in your 70s by listening to your body and giving it the extra nutrients it needs. In addition to all the things you added to your diet in your 60s, make sure you focus on B12. At this stage of your life, your body finds it harder to create – and use – B12, so a daily supplement might do some of the heavy lifting.

Alternatively, there are lots of delicious foods packed with B12 such as cow’s milk, seafood (salmon, clams and crab, in particular), chicken liver, sirloin beef, Swiss cheese, grain cereals and even caviar.

Live your best life, whatever your age!

As you reach another milestone decade, it’s time to stop and reflect on how to live your best life. Do you need to do more exercise or get more sleep? Do you need to change up your diet? Being healthy at every age takes hard work and persistence – but it’s worth it!

While you think about planning your diet by comparing different foods, vitamins and minerals to make you feel fantastic, Choosi can help you compare different life insurance policies so you can find one that best suits your current needs. You can compare quotes right now or call 1300 363 526 for more information.


The information here is intended as a guide only. Always consult your medical professional before embarking on any type of supplement program.