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Vitamins. They are all the rage!

All jokes aside, I feel like vitamins, powders and other types of elixirs are having a really big moment right now. I am by no means a doctor or expert {I want to make that very, very clear}, but in my quest to improve my health and wellness in my mid-30s and with the influx of products I’ve been coming across, I wanted to dig in and do some research myself. There are so many vitamins we can be taking and a whole host of supplements promising different results from a healthier digestive system to thicker and shinier hair. It can feel overwhelming.

At what age are we supposed to be taking what? I poked around the internet and put together a quick 2 punch list for each age range below.

Disclaimer: Again, I am not a doctor or expert. Please consult your doctor for serious questions, especially if you have dietary issues, take other medication or have health issues in general. I am by no means suggesting you need to take all of these vitamins, nor am I saying you should replace your meals with vitamins and supplements. Vitamins and supplements should always be taken in addition to your food intake. Got it?

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In Your 20s

Vitamin D

You may have heard Vitamin D most associated with the sun. The sun helps promote your production of Vitamin D. However, we all know the dangers of the sun and the importance of protecting yourself from the sun, so taking it in vitamin form is often important. Vitamin D is essential for everyone and a deficiency of it can cause real harm. Vitamin D is essential for bone health and promoting the absorption of calcium which is vital – especially as we get older {groan}. A lack of Vitamin D can lead to osteoporosis and increase your risk of diabetes among many other things. Vitamin D is also helpful for people with higher blood pressure.

Benefits Include: Promotes stronger bones, immune support and absorption of calcium. Helps to lower blood pressure, fight disease and depression and can help boost weight loss.

Antioxidants

Antioxidants are nutrients that your body needs to fight off free radicals and repair damage from free radicals. Antioxidants include Vitamin C, E, A and Lutein among others. While you can have an antioxidant full diet through your meals, depending on your diet, it may be worth looking into an antioxidant boost or supplement.

Benefits Include: Promotes heart health and decreases your risk of infection and disease.

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In Your 30s

Pre-Natal

If you are thinking about baby making, then you definitely want to get on a good pre-natal vitamin asap. It also helps with your skin and hair and it includes folic acid. Folic acid is the #1 key to baby-brain development. Experts suggest about 1 mg per day (often the number in a multi, but check the label to be sure).

Probiotics & Prebiotics

If you haven’t looked into this already (or incorporated this into your health and wellness routine), I highly recommend adding Prebiotics and Probiotics. Probiotics are live bacteria that are good for your body and both prebiotics and probiotics promote a healthy gut and good digestion. There are two groups of probiotic strains: Lactobacillus and Bifidobacterium, although Lactobacillus is typically the more common one. While you can often get your dose of probiotics in yogurt and other fermented food, I find it helpful to take a daily supplement to keep my body running smoothly.

Benefits Include: Helping to maintain a healthy gut, which in turn promotes a healthy digestive and immune system and can aid in weight loss.

In Your 40s

Omega-3 Fatty Acids

Omega-3 fatty acids are vital for fighting and preventing heart disease. In addition to heart health, Omega-3s have a host of other benefits for both your body and brain. A deficiency in Omega-3s can help play a role in ADHD, anxiety, Alzheimers and arthritis among other things. Here are some of the benefits…

Benefits Include: Helps fight heart disease, diabetes, arthritis and Alzheimers. Helps reverse the symptoms of ADHD, anxiety and depression. Increases immune health. Promotes healthy skin, hair and nails and can aid in weight loss.

Magnesium

I never really thought much of magnesium until I started reading about all the amazing benefits. Obviously it’s crucial to everyone’s health, as it helps to keep your blood pressure normal, your bones and heart healthy and just generally keep your body balanced and well. A lack of magnesium in your diet can also cause inflammation in your body which leads to a whole host of other issues. But lets getting to the benefits that you might start to really notice…

Benefits Include: Promoting bone health and relieving constipation (it’s a bit of a natural laxative). It helps fight migraines, anxiety and inflammation. Increases your energy leavel and production of collagen {Yay}.

In your 50s

Vitamin B

B Vitamins are essential for keeping our bodies up and running on a day to day basis. One of the more popular B Vitamins is Vitamin B12, which can be a common deficiency in many people. Some of the more notable symptoms of a B12 deficiency are feeling depressed, chronically stressed and having a severe lack of energy. Has anyone ever done a B12 shot? Another popular B Vitamin is B6 which can help with skin issues such a acne and inflammation.

Benefits Include: Increasing metabolism, energy and mood. It helps maintain your hormonal balance, nervous system and cardiovascular system.

Collagen

Collagen is a protein in your body and it gets a lot of hype – but for good reason. While your body produces collagen, there are so many benefits to adding more collagen to your health, wellness and beauty routine – especially as we get older. Rumor has it, Jennifer Aniston is a fan of Vital Proteins.

Benefits Include: Promotes skin elasticity {aka has major anti-aging properties}, helps build muscle and burn fat and may help to fight and prevent cellulite. It also helps with your joints and easing any pain.

More Products And Supplements

There are a slew of beauty supplements on the market, ranging from pills to powders, that can help benefit your hair, skin, nails and so on. Here are a few I’ve tried and a few that I’ve heard are worth the hype.

I’d love to know your thoughts on vitamins and supplements and if you take any in particular! Let me know in the comments below.