While experts understandably advise us to get all our nutrients from our diets, that isn’t always possible for a number of reasons, and can get progressively harder as we age. As we age, our bodies, hormones and nutritional needs change. These biological shifts mean we need to be aware of how our needs may change at different stages of life to help us operate at our very best – both mentally and physically as we age. Here we look at some key supplements you may consider depending on your age.

Under 30

• Vitamin C – This unique nutrient is known to be involved in at least 300 biochemical pathways in the body. Vitamin C is needed for strengthening the blood vessels, bones, gums and teeth. It also has a protective role as an antioxidant helping our immune system and helps to maintain normal blood fat and cholesterol levels.
• B Complex - is ideal for anyone who leads a busy lifestyle. It is essential for energy production in your body and to support your hormones. As these nutrients are not stored in the body, you need to top up the supply daily.
• Milk Thistle – As we tend to lead very busy, even party lifestyles in our younger years, Milk thistle can help us to reduce the impact of the ‘wild years’ in several ways including: -
  • Liver health
  • Help keep skin healthy
  • Support weight loss
  • Lower cholesterol

30’s-40’s

• Magnesium – This mineral can help energise your body and relax tense muscles after a stressful day juggling family, work and general life. It also contributes to the normal functioning of your muscles and nervous system – as well as contributing to the maintenance of normal teeth and reducing fatigue.
• Glucosamine & Collagen – This is the decade when we may start to feel the signs of aging. Glucosamine plays an important role in our bodies’ production of cartilage – a flexible yet tough connective tissue that pads the connections between joints and bones. Collagen is one of the most common proteins found in our bodies, as it’s one of the substances that helps to hold our bodies together with it being found in the muscles, bones, skin and tendons. Our bodies can produce collagen naturally, but production reduces as we get older, especially if we spend a lot of time in the sun or smoke. It’s the decline of collagen production that produces wrinkles and weakens joint cartilage, both of which happen the more we age.
• Zinc - Zinc is an essential mineral to the human body and plays a vital role in the function of over 300 enzymes in our bodies, being most abundant in our brains, muscles and bones. According to many nutritionists, more people find it difficult to obtain enough zinc in their diet than any other mineral. Zinc is well known for its role in growth and tissue repair, and in the immune system. It is particularly important for the healthy function of the reproductive organs and prostate gland and it is one of the most important antioxidants available.

40’s-50’s

• Glucosamine – Many people start to develop arthritis in their 40’s. Glucosamine is vital for healthy joints as it is used by the body to make other chemicals that build tendons, ligaments, cartilage, and the fluid that surrounds joints. These joints are cushioned by the fluid and cartilage around them which can both deteriorate with age. Taking a glucosamine supplement may help increase the cartilage and fluid around joints and help prevent / slow down their breakdown.
• Co-Enzyme Q10 – While our bodies do produce this antioxidant naturally, our naturally occurring levels decrease as we age. Co-enzyme Q10 plays a vital role in converting food into energy so as our levels drop, we may be left feeling fatigued. It may also help with other conditions such as heart disease, headaches, brain function and healthy skin.
• Calcium & Magnesium – Calcium is the most abundant element found in the human body and is highly important in maintaining healthy bones and teeth. In fact, the body is constantly remodeling our bones, absorbing calcium and depositing it into our bones. Additionally, calcium is required for proper muscle function and nerve transmission. Magnesium is also an abundant element throughout the human body. It is responsible for energy production and contributes to the development of our bones due it being instrumental in transporting calcium across our cells. Without magnesium, the human body could not synthesise DNA.

50’s-60’s

• 50+Multivitamin – Our very own 50+ Multivitamin is a specially formulated blend of various vitamins and minerals tailored for the nutritional needs of people aged 50+ with the ideal level of Vitamins A, C, D and E, as well as higher levels of folic acid, zinc and B Vitamins. It also contains ginkgo biloba extract and selenium. All in all, it is packed with 24 different vitamins and minerals to help you glide through your 50’s.
• Lutein – Most people begin to experience issues with their eyes in their 50’s. This antioxidant is found in leafy vegetables and is important for helping maintain healthy eyes as it is found in high concentrations in the eye and these levels deteriorates as you age.
• Turmeric - Turmeric has recently been voted one of the most popular supplements due to its variety of benefits - from joint health, heart health and cognition to blood vessel function and even mental wellbeing. This potent anti-inflammatory and antioxidant may also help improve symptoms of depression and arthritis.

Over 60’s

• Vitamin B12 - Vitamin B12 is known to be essential for optimal brain function and a healthy immune system. Even a mild vitamin B12 deficiency may increase the risk of dementia in an older adult as stomach acid (which is required for the body to absorb vitamin B12 from food), declines as we age.
• Vitamin D - Vitamin D is essential later in life to help protect against a variety of illness and infection. The ideal source of this important nutrient is, of course, sunlight – hence its nickname ‘the sunshine vitamin’. However, we tend to get less sunlight as we age and our body’s natural ability to synthesise vitamin D from sunlight also decreases with age.
• Omega-3 – These fatty acids have a wealth of health benefits that we may worry about more as we age. These include: -
  • Help to lower blood pressure
  • Slow the development of plaque in the arteries
  • Reduce the likelihood of heart attack and stroke
  • Maintain / improve memory

Vitamins are nutrients and are necessary at all stages of life as they give us the nutrition boost we need to maintain and support optimal health. They enable us to supplement any nutrients that may be lacking from our diets, for whatever reason at any stage in our lives.

Our heart is the busiest muscle in our body, pumping blood and oxygen to all your other organs none stop, 24-hours a day and we need to look after it. Our lifestyle can have a big impact on our heart health with stress, high blood pressure, elevated cholesterol and diabetes/prediabetes all increasing our chances of developing heart disease and/or triggering a heart attack.

As previously highlighted, British Heart Foundations statistics showed that there are 7.6 million people living with heart and circulatory diseases in the UK and that people with these diseases account for a quarter of all deaths annually. Additionally, the total cost of healthcare treating these diseases is £9 billion.

There are a variety of supplements that can benefit heart health, especially when used as part of an overall heart-healthy lifestyle mentioned above. These supplements include: -

Omega-3 fatty acids

Many studies have shown that people that have a diet rich in Omega-3 Essential Fatty Acids (EFA’s), have a lower risk of heart disease. EFA’s have been shown to play a part in reducing high cholesterol levels, reducing blood pressure, stabilizing an irregular heartbeat, and reducing the "stickiness" of blood cells called platelets, which can lead to such complications as blood clots and stroke. Omega-3 fish oil supplements have been shown to increase (good) HDL levels of cholesterol, while reducing plaque build-up in the arteries – helping to reduce the risk of both heart disease and stroke.

Magnesium

Your body needs magnesium to function properly, yet it is believed that 20% of adults in the UK are magnesium deficient.  Low magnesium levels have been linked to a variety of ailments that have a negative impact on heart health such as high blood pressure, plaque build-up, and high cholesterol. Additionally, a low dose magnesium supplement can lower cortisol, the body’s primary stress hormone which plays an important role in helping to control blood sugar levels.

Coenzyme CoQ10 

Co-Enzyme Q10 is found naturally in every cell in your body and plays a key role in releasing energy from the food you eat, but as we age our natural production slows down. Found naturally in fatty fish, such as herring and mackerel as well as some vegetables and fruits, supplements are a convenient source of Co-Enzyme Q10 and help to boost natural levels. Research shows that CoQ10 may help to lower blood pressure, lower cholesterol, and help improve blood pressure – all key elements to helping the heart be healthy.

Folic Acid

Folic Acid is a synthetic version of folate, also known as Vitamin B9, which naturally occurs in many foods such as green leafy vegetables, beans, and citrus fruits. Folic Acid plays a very important role in making new genetic material for cells (DNA), making it a necessary substance for the growth and development of the human body. It also has a role in forming new red blood cells and maintaining a healthy nervous system. Folic acid and other B vitamin deficiencies can lead to elevated homocysteine levels, which has been highlighted as a potential risk factor for heart disease and stroke.

As we all know, being physically active, eating nutritious foods, reducing stress, and maintaining a healthy weight are all important components of a heart-healthy lifestyle, but sometimes that’s not always enough and we a need a little extra help in helping our hearts remain healthy.

Multivitamin supplements contain a combination of different vitamins and minerals that are usually found in food and other natural sources. However, many of us struggle to meet our needs through diet and lifestyle alone, and therefore take a daily supplement to help improve our overall health, compensate poor eating habits, and even reduce our risk of developing chronic diseases.

Here are a few of the key ways they can help.

Increase Energy Levels

When our bodies don’t get the correct level of vitamins and minerals, we may feel tired, weak, and lethargic. A daily multivitamin can help you keep your energy levels up.

Maintain Muscle Strength 

Muscle related problems can be caused by free radicals – common nasties found in our day-to-day environments. Luckily, these free radicals can be kept in check by antioxidants found in multivitamin supplements.

Heart Health 

It comes as no surprise that heart is one of our most vital organs and keeping it healthy is essential. Various studies suggest that taking high-quality multivitamins may reduce cardiovascular diseases and help to keep the old ticker running smoothly! Vitamins B1, B2, B6, K1, Niacin, and magnesium which are all present in most multivitamins, all play a role in cardiovascular health.

 Eye Health 

Losing our eyesight is one of the main worries of aging for most. Vitamin A can help improve our eyesight and reduce age-related macular degeneration that may cause permanent eye damage.

Improve Brain Function 

Keeping our brain fit and healthy is key to helping us deal with day-to-day life and the challenges it may throw at us. Vitamins such as vitamin B12, herbal supplements such as Ginkgo Biloba, and omega-3 fatty acids help restore brain function, keep the fog away and lift our mood.

Reduces Stress & Depression 

Life can be challenging as we have all experienced more than ever in the recent years. The vitamins and minerals in our multivitamins can help reduce stress and depression symptoms. Vitamin B6 helps regulate the body's serotonin and norepinephrine levels – both of which directly affect mental stability, mood, and our ability to cope with stress.

Helps Keep Skin & Hair Healthy

Keeping the outside healthy from within is important for our skin and hair. Vitamins & minerals help keep our skin and hair healthy and shiny by providing essential vitamins such as vitamin E, vitamin B, and vitamin C.

In essence, a multivitamin is a little like an insurance policy, ensuring that we get the vitamins and minerals we need by filling in the gaps that may be present from our diet alone.

Like the seasons, our bodies also change throughout the year. Now that summer is on its way, our supplement routines may need to change a little in line with our more active lifestyles and the warmer weather - to keep us feeling energized, healthy, and glowing this summer.

Here is our guide to the best supplements to consider for the summer months: -

Vitamin C

While we all love it when the sun is shining, we must be careful and protect ourselves from sun exposure. Vitamin C can be helpful in preventing and treating sunburn – although a good suntan lotion is also needed. Vitamin C can also help support the immune system and help with histamine responses to those pesky seasonal allergies, which is especially important as we tend to spend more time outdoors and are exposed to more pollutants during this season.

Vitamins A & E  

Protecting your skin against sun damage is very important as the sun's ultraviolet light can cause major damage to the skin. In addition to sunburn, there are more long-lasting effects such as reduced skin elasticity causing wrinkles that need to be considered.  Antioxidants are nature’s answer to reducing the impact of UV exposure on the skin.  Taking antioxidants will not stop you burning but they can help to reduce the damage done by the sun. Vitamins A and E are excellent antioxidants and have long been used topically in face creams. Taking these nutrients internally will be more effective in maintaining the long-term health of your skin as internal consumption gets nutrients into every layer of the skin as opposed to only the top few layers.

Vitamin D

We hear you asking, ‘Why do I need the sunshine vitamin in the summer’? There are several reasons while you still may need to top up vitamin D during the summer months, depending on your lifestyle. It’s important to note that although we maybe outdoors more in the summer months, we use suntan lotion to prevent sunburn or we cover up to protect ourselves, so we aren’t always exposed to the amount of sunlight we need for our daily dose of Vitamin D.

Collagen

The summer months can be harsh on the skin. Collagen is great for repairing damaged tissue throughout the body and can help sun-damaged skin heal faster, especially for the older folk amongst us as collagen production slows as we age. In addition, collagen also aids joint recovery which may be a great help if you are more active in the summer months.

Skin, Hair & Nail Gummies

Summer can be extra hard for our hair, skin, and nails due to the dehydration effects of the sun. Dehydrated hair causes damage to its protein structure, which means it can break much more easily than usual. The best supplements to take to keep your hair hydrated should contain the essential mineral - zinc, which keeps hair follicles nice and strong. Our amazing gummies are formulated to support the healthy appearance and strength of your skin, hair, and nails. With biotin, selenium, zinc and vitamin C for normal collagen formation, they are a perfect addition to your summer supplementation.

As is evident by the number of filters available on most photo apps these days, most people desire radiant, glowing, healthy-looking skin. However, while they may take time and spend a fortune to moisturise and protect their skin externally, not many ensure their diet provides the necessary nutrients needed for healthy skin.

The skin is the largest organ in the body covering approx. 1.8m² and has many important functions such as forming a barrier against disease and injury and regulating the body’s temperature.  From a nutritionist’s perspective, the skin is a good indicator of what’s happening within the body with regards to the patient’s nutritional status and its appearance is often used to help identify nutrient deficiencies.  For example, dry skin can indicate a lack of essential fats or pale lifeless skin a lack of B vitamins.

Your diet or supplement regime can have a major impact on the appearance of your skin. Here are some key elements to consider: -

Nurture your skin from within

The membranes of every cell in your body are made up of essential fatty acids (EFAs).  If you have dry or sensitive skin, you are probably deficient in EFAs. EFAs are available in abundance in our diet from vegetable oils, oily fish, nuts and seeds. However, many people don’t get the amounts they need through their diet alone and turn to supplements such as Omega Fish Oils to increase their intake of EFA’s.

 Tackling your lines and wrinkles

Drinking 6 to 8 glasses of water per day will have a significant effect on the way your skin looks and feels.  Water rehydrates the cells in your skin, plumping them up and smoothing out lines and wrinkles. Water also helps flush toxins from the body giving your skin a clearer appearance.

Sun damage

Protecting your skin against sun damage is very important. The sun's ultraviolet light can cause major damage to the skin. In addition to sunburn, more long-lasting effects such as reduce elasticity and premature exposure to the sun.  Antioxidants are nature’s answer to reducing the impact of UV exposure on the skin.  Taking antioxidants will not stop you burning but they can help to reduce the damage done by the UV. UV creates free radicals damage within the skin and antioxidants help to reduce their effect within the body.

Vitamins A, C and E are excellent antioxidants and have long been used topically in face creams but taking these nutrients internally will be more effective in maintaining the long-term health of your skin as internal consumption gets nutrients into every layer of the skin as opposed to only the top few layers.

Support your skin’s building blocks

Collagen gives your skin it’s strength and structure and accounts for approximately 70% of its volume. Collagen is one of the most common proteins found in our bodies, as it’s one of the substances that helps to hold our bodies together with it being found in the muscles, bones, skin and tendons. Our bodies can produce collagen naturally, but production reduces as we get older. It’s the decline of Collagen production that causes fine lines and wrinkles and weakens joint cartilage.

These recommendations may take a few weeks to show and are not instant fixes. However, in time, they will benefit not just your skin but many other parts of the body also. As they say ‘beauty isn’t only skin deep’.

Although autumn is a beautiful season with it golden colours and crisp mornings, it is not uncommon for many of us to start to feel a little under the weather as the temperatures drop and the dark nights draw in - bringing with them seasonal illnesses and side effects. Not only is it the start of cold & flu season, but other seasonal side effects are also common around this time of year – from dry skin to mental health issues.

The colder weather and the increased use of central heating at home result many people experiencing dryer skin in the autumn months.  Some also find they experience a reduction in energy and motivation, and the darker nights may see increased levels of anxiety and depression for others.

To help give your body the seasonal boost it may need at this time of year, here are just some key supplements that may help keep you fit and healthy at this time of year and help you prepare for the winter months.

Vitamin A

While nature helps us get increased vitamin A with seasonal produce rich in Vitamin A such as pumpkin, sweet potatoes and carrots, not everyone can get the vitamins they need from their diet alone.  Vitamin A can help our skin maintain moisture and elasticity. Because it has a very important antioxidant function, it can prevent the appearance of the free radicals responsible for skin aging. It evens out the skin, improving tone and texture. It also encourages the natural production of collagen.

Vitamin D

As we see less of the sun in the autumn months, it makes sense that we may need more of the ‘sunshine vitamin’ to help keep us healthy in the darker months when we may be leaving the house and returning home in the dark. Low levels of Vitamin D could leave you feeling tired and unwell.

Vitamin C

Vitamin C helps to build up the immune system and boost immunity in the colder months, as well as helping reduce the symptoms of cold & flu. This popular vitamin is also needed for strengthening the blood vessels, bones, gums and teeth. It also has a protective role as an antioxidant. Vitamin C also helps to maintain normal blood fat and cholesterol levels and is involved in fat metabolism.

Ginger

Ginger offers many health benefits and has been used for its medicinal purposes for many years, having first been cultivated in China as an all-purpose remedy thousands of years ago. Ginger can be used to help alleviate nausea and settle an upset stomach, as well as having anti-inflammatory properties that can work to ease the symptoms of a common cold or winter flu, as well as relieving headaches and other aches and pains that become more prominent in colder weather.

Omega-3

Omega-3 is used to make cell membranes and is therefore vital in helping to keep the cells in your body nice and healthy. An Omega-3 deficiency can lead to dry skin, fatigue, and depression - all of which can be worse during the autumn months. This general all round good vitamin can also help lower your risk of disease and reduce inflammation.

For some time taking a daily multivitamin supplement has been highly recommended for certain target groups such as vegans, vegetarians, those who skip meals or those on restricted diets. However statistics are fast showing that in fact taking a multivitamin should be part of everyone’s daily routine. There are many within the natural health industry whom claim that we simply cannot reach the necessary levels of micronutrients we need with a modern diet of 2000 calories per day, regardless of how healthy that diet may be. The USA Food and Drug Administration already recommends a multivitamin for all American adults, perhaps the UK will not be far behind.

Are we facing an irreversibly nutrient poor lifestyle? Convenience foods, snacking on processed foods, decreased soil quality and long term food storage techniques all contribute to the parallel rise in the incidence of cancer, heart disease, diabetes and obesity that we are seeing now. As the pace of life increases, many people find it difficult to eat a well balanced diet and often resort to ‘on the go’ convenience foods. Despite recommendations the average person in the UK consumes less than 3 daily portions of fruit and vegetables instead of the recommended 5 (87% of men and 85% of women), meaning that many people are likely to be suffering from multiple nutrient deficiencies (Department of Health, 2004). In addition changes in farming techniques, decreased soil quality and long term storage have resulted in a dramatic decline in the nutrient content of our foods. Much of the food that we eat has travelled many miles to reach us, and then stayed on supermarket shelves for days meaning that nutrient levels have become depleted over time. Months may elapse between harvesting and eating, not giving the fruit or vegetable its full nutrient potential. Startling declines in the nutrient value of soil in which food is grown over the last decade, particularly in the minerals magnesium and selenium, have left us unable to rely on food for the full spectrum of nutrients that we need.

Taking a multivitamin does not give free license to eat what you want when you want. It is simply a building block, to provide a base of nutrients to be built upon by a healthy diet. Multivitamin products can also be targeted to specific groups with varying requirements. For example post-menopausal women and men above 50 will require more calcium than other groups. Equally botanicals such as gingko biloba may be in this category to give further support to cognitive function. Younger women may benefit from higher levels of iron, B6 and folic acid. You may be aware that your lifestyle may be especially busy making eating well and regularly harder than average. On top of this your body’s requirements for nutrients becomes even more important the busier you are. For this reason taking a multivitamin targeted at your specific category can carry significant benefits.

Even the professionals, such as nutritionists who preach the therapeutic value of food, support the use of a multivitamin as a foundation stone for a healthy lifestyle. If you decide to take a multivitamin, don’t sit back and let it do all the hard work. Take responsibility for your health and future, no matter how old you are; eat and exercise well.

Do you need a multivitamin?

1. Do you regularly eat less than the recommended minimum of 5 portions of fruit and vegetables each day
2. Do you experience stress, have a hectic lifestyle and are regularly ‘on the go’?
3. Do you often resort to convenience type foods or ready meals?
4. Do you suffer from constipation, bloating or other digestive problems?
5. Do you get colds/flu more than three times per year?
6. Do you live or work on or near a busy road or town, with chemicals or pesticides?