Supplements by Life Stage

different generations of a family touching hands

As we go through life our bodies change, which means our needs do, too.

Supplements for Different Ages

Have you been wondering which supplements you should be taking for your stage of life? We have some answers here.

  • For Youth

    • Kids and Preteens

      • Talk to a pediatrician about how supplements can complement your child’s healthy diet.
      • Studies show that kids tend to consume too few essential fats (such as ALA, EPA, and DHA), which affect brain and eye development.
      • Probiotic supplements support a healthy balance of bacteria in the gut, important for immune health.
      • Experts recommend that everyone ages 1 to 18 take in between 600 and 1,000 IU of vitamin D daily.
      Extra Credit

      Consider chewable supplements if your child doesn’t get enough fiber.

    • For Teens and Young Adults

      • Start with a multivitamin to fill in nutritional gaps.
      • Teenage girls may benefit from a formula containing iron.
      • Unless they eat two or more servings of oily fish each week, teens and young adults are likely to benefit from supplemental omega 3s—these essential fats even contribute to healthy skin.
      • Adequate calcium and magnesium are crucial for strong bones (the magnesium may also ease leg cramps and promote relaxation).
      Extra Credit

      Add antioxidants and super greens to a diet low in fruits and veggies.

  • For Adults

    • Men

      • A men’s multivitamin/mineral provides a healthy foundation. In addition to key nutrients, it may contain lyocpene, selenium, and saw palmetto for prostate wellness.
      • Vitamin D helps reduce the risk of heart disease, diabetes, depression, and some forms of cancer; many men don’t get enough.
      • Turmeric or its powerful component curcumin, therapeutic enzymes, and omega-3 fatty acids combat inflammation, another chronic health risk.
      Extra Credit

      Turn to medicinal mushrooms such as reishi and adaptogenic herbs such as ashwagandha for stress management and immune help.

    • Women

      • Be sure to take a multi formulated for women your age; this is often indicated on the product label.
      • Since even the best multivitamin/mineral can’t contain all the nutrients needed for optimal health, consider adding a bone-supportive formula (including calcium, magnesium, vitamin D, vitamin K) and omega-rich oils or capsules.
      • Daily probiotics help maintain bacterial balance and keep yeast in check.
      Extra Credit

      Work with an herbalist for hormone help (chaste tree, black cohosh), stress support (green tea, holy basil, rhodiola), or other health goals.

  • Expecting Moms

    • Consult your healthcare practitioner for advice about supplementation during pregnancy and while breastfeeding.
    • Prenatal supplements containing adequate folic acid (the manufactured form of folate) and iron are often recommended.
    • If you suffer from anemia, fatigue, and depression, you may be low in folate, also called vitamin B9. Consider purchasing a product containing methylated folate, a form of folate converted into the most active form of folate that the body can use. 
    • Ask about healthy fats: Studies indicate that children born to mothers who consumed essential fatty acids during pregnancy have fewer allergies.

    Extra Credit

    A knowledgeable practitioner can recommend herbs that safely promote healthy digestion, mood, and lactation.

  • For Seniors

    • Choose a multi that matches your needs (postmenopausal women, for example, need less iron than they did prior to menopause).
    • Fiber, probiotics, and digestive enzymes support regularity and optimal nutrient absorption, especially important as the digestive system slows.
    • Omega 3s, citicoline (a B vitamin), and herbs such as gotu kola and bacopa help keep the brain sharp.

    Extra Credit

    Boost eye health with lutein, zeaxanthin, and bilberry.

Click to See Our Sources

“Advocacy for improving nutrition in the first 1000 days to support childhood development and adult health” by S.J. Schwarzenberg and M.K. Georgieff, Pediatrics, 2/18

“Benign prostate hyperplasia and nutrition” by K. Das and N. Buchholz, Clinical Nutrition ESPEN, 10/19

“Intermittent iron supplementation for reducing anaemia and its associated impairments in adolescent and adult menstruating women” by A.C. Fernández and L.M. De-Regil, Cochrane Database of Systematic Reviews, 1/19

“Omega-3 fatty acid addition during pregnancy” by P. Middleton et al., Cochrane Database of Systematic Reviews, 11/18

“Is supplementation with micronutrients still necessary during pregnancy? A review” by S.S. Ballestin et al., Nutrients, 9/21

“The many facets of vitamin D in the pediatric population” by M.E. Scheffer-Rath and A.M. Boot, Pediatric Endocrinology Reviews, 8/20

“The microbiome and women’s health: Perspectives and controversies” by S.S. Witkin and L.J. Forney, BJOG, 12/19

“Nutrition in pregnancy: A comparative review of major guidelines” by I. Tsakiridis et al., Obstetrical & Gynecological Survey, 11/20

“Optimal growth and development: Are teenagers getting enough micronutrients from their diet?” by N.M. Walsh et al., Proceedings of the Nutrition Society, 3/24

“Over the counter supplements for memory: A review of available evidence” by H. Hersant et al., CNS Drugs, 9/23


The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.