As our bodies get older, they cry out for a little extra support – especially when diets are not doing the job.
Whether it is building stronger bones or boosting energy levels, food is key. But vitamin tablets can also be a great help.
Here, pharmacist Sultan Dajani reveals the best ones for every age in our exclusive guide.
Little ones aged 3-7
At this crucial age, omega-3 fats – especially ones known as DHA and EPA – are vital for brain development. But young children eat very little oily fish, which is the main dietary source.
Serve a weekly meal of salmon or mackerel, or top up with a daily marine oil supplement.
Try : Haliborange Omega-3 DHA Orange Flavoured Syrup (300ml) with Vitamins A, C and D.
Pre-teens 7-12
(Image: Getty)
Active kids need calcium, magnesium and vitamin D to support bone health.
Bone density peaks in the late teens and early 20s so nutrition is key in pre-teens. Encourage a diet rich in dairy, seeds, nuts and eggs. A multimineral/multivitamin can help bridge the gap.
Try: Alive! Children’s Chewable Multivitamins and Minerals 30s. Complete multivitamins and minerals for kids aged three to 12.
Teenagers
These are the peak years for mental concentration as exams loom and emotions surge.
Yet teens have the least healthy diets of all age groups.
Faddy eating, diets and skipping breakfast can take their toll on B vitamins and iron, which support mental health and emotional wellbeing.
Go for fortified breakfast cereals, red meat, beans and pulses, or a good daily supplement.
Try: Bassetts Multivitamins Citrus Flavour Soft Chewies (30). For 12 to 18-year-olds.
Your 20s
People in their 20s experience stress juggling work and life commitments, often for the first time.
The ability to concentrate is essential for coping with these pressures.
Try: Neubria Spark, a blend of 22 vitamins, minerals and other brain-boosting compounds to support cognitive function.
Your 30s
At this age, you can lack energy and suffer anxiety. High doses of all B vitamins have been shown to reduce fatigue. Get these from five portions of fruit and veg daily, as well as wholegrains and meat. Rhodiola rosea is a herb that has been used to tackle stress, anxiety and fatigue for thousands of years.
Try: Vitano rhodiola rosea root extract (200mg).
Your 40s
People often experience major changes, such as divorce and empty nest syndrome, so it’s essential to maintain good immune function. Try a quality multivitamin and mineral supplement, which can help maintain energy levels too.
Try: Alive! Ultra Wholefood Plus, multivitamins and minerals.
Your 50s
In your 50s, memory, brain health, energy levels and sleep can be impacted. This decade is also when joint health can start to decline. Vitamin C and D, as well as marine oils from omega-3 fatty acids, are the top pick for joint health and maintaining an active life.
Try: Regenovex Actiflex capsules combine marine oil and hyaluronic acid to help keep cartilage, tendons, ligaments and joints lubricated. Also contains vitamin C and vitamin D.
Over 60s
It is wise to keep active when you hit your 60s but this can be hard. Sleep disturbance is common, with aches, pains and night-time bathroom visits.
Good quality sleep is vital for overall wellbeing.
Try: Puressentiel Rest And Relax food supplement capsules, combining lavender, petitgrain, green mandarin and sweet marjoram, helping to promote deep, restorative sleep.
