Best Supplements by Age: A Guide for Every Life Stage
Summary: Nutritional needs change from childhood through healthy aging. This guide explains the best supplements by age, with expert-backed recommendations for every life stage.
Dr. Kenneth Cooper, of the world-renowned Cooper Clinic, has stressed the importance of exercise, emotional balance, and diet for maintaining good health for more than 50 years. And when it comes to diet and nutrition, the physicians at Cooper Clinic always recommend a “food first” approach to meeting the body’s nutrient needs.
The reality is that diet alone often falls short, and supplementation can help meet nutritional needs†. From childhood through healthy aging, those needs change over time. This guide shares the best supplements by age, with recommendations for each stage of life.
Pre-School and School-Aged Children
Parents of infants and toddlers usually do a great job feeding their children. Typically, there is no need for vitamin supplementation at that age unless recommended by your child’s pediatrician.
Things begin to change when the child transitions to preschool age, however. With increased exposure to daycare and school, playgroups and food advertising targeting children, the risk of them being over-fed and undernourished becomes an increasingly greater concern for parents. Parents may be the providers, but children become the deciders.
So, does your child need a kids’ multivitamin? For the child who is eating a well-balanced diet, a kid’s vitamin probably isn’t needed. On the other hand, parents know their own children best. Children who don’t eat an optimal diet may miss important nutrients like vitamins A, C, D, calcium and iron. Supplementing their diet with a multivitamin is as good an option for children as it is for adults.
If needed, it’s important to choose your child’s vitamins wisely. Children’s supplements are not unlike their breakfast cereals, with added sugar and artificial flavors disguised and represented as healthy. The level of vitamins and minerals varies dramatically from one brand to the next, so it’s important to review ingredients. In popular chewable “gummy” vitamins, make sure you’re giving your child adequate levels of nutrients with as little sugar as possible.
Advanced B Complex Supplement
B-vitamin support for energy production and nervous system health.
$23.68 Add to cartCollege Students
The changes in life that college students experience present a unique challenge to healthy eating. Vitamins can help supplement what is lacking in their diets and help cope with the stresses of dorm life and reduced sleep, all of which can weaken immune systems.
Why B Vitamins Matter for College Students
B vitamins create energy from carbohydrates and cannot be produced by the body alone. Diet and nutritional supplements are the preferred sources for all vitamins in this group, including B6, B12, thiamin, niacin, riboflavin and folic acid. Thiamin (B1) helps the body convert carbohydrates into usable energy. Riboflavin (B2) powers cells to produce energy from other nutrients. Niacin (B3) plays a role in energy metabolism, supports lipid metabolism†, and is important in converting food into energy. Niacin also supports healthy skin. Vitamin B6 helps create the cells of the immune system. Folic acid (B9) and B12 are involved in DNA synthesis and the production of new cells, including red blood cells.
Vitamin D Support During the College Years
Vitamin D to support immunity†. Several research studies cited by the Harvard School of Health found that low vitamin d levels, especially in winter months, are associated with a suppressed immune response and increased risk of respiratory infections†. Especially in winter months, when sunlight is less prevalent, supplements play a more important role in helping the body produce enough vitamin d†.
Omega-3s for Stress and Cognitive Support
Omega-3 to help manage stress and inflammation. The American Heart Association recommends two servings of fatty fish per week to ensure adequate omega-3 intake. For students dealing with the stress of college life, omega-3 helps support heart health and a healthy inflammatory response, which has been associated with type 2 diabetes and heart disease†. Findings from a six-month clinical trial study published in The American Journal of Clinical Nutrition found supplementation of the omega-3 eicosapentaenoic acid (EPA) improved overall cognitive function in healthy young adults†.
(Bonus: Read our full blog post on the Best Vitamins for College Students.)
Expectant Mothers
Benefitting both the mother and baby, prenatal vitamins taken before and during pregnancy are an important way to ensure they receive the vitamins and nutrients their bodies need during this critical stage of growth.
Folic Acid for healthy growth and development. The American College of Obstetricians and Gynecologists recommends 600 mcg of folate, while The March of Dimes, CDC and other organizations recommend a daily dose of 400 mcg of folic acid for expectant mothers. Folic acid plays an important role in healthy fetal development, particularly during early pregnancy. Because it’s difficult to get 400 mcg of folate through diet alone, the CDC suggests supplementing, eating fortified foods or a combination of the two.
Omega-3 fatty acids for the baby’s physical development. Researchers have found that expectant mothers with low blood levels of DHA have a 10-fold increased risk of early preterm birth†. The March of Dimes recommends a minimum of 200 mg of DHA (docosahexaenoic acid) while pregnant, which helps the development of the baby’s eyes and brain.
Vitamin D helps with calcium absorption while supporting the development of healthy immune and nervous systems. Cooper Clinic recommends a daily baseline dose of 50 mcg (2000 IU) of vitamin D to support maternal immune function and calcium utilization, which are important for fetal bone development†. Vitamin D also supports healthy eyesight and skin†.
Iron helps transport oxygen throughout the mother’s body and to her baby. Pregnant mothers should consume approximately 27 mg of iron each day through diet and prenatal vitamins to support normal oxygen transport and meet increased iron needs during pregnancy†.
Calcium is found in dairy products and in green vegetables such as kale and spinach. The American College of Obstetricians and Gynecologists recommends expectant mothers aged 19 and older consume 1000 mg of calcium each day. An essential mineral for the development of healthy teeth and bones, calcium and vitamin D team up to help develop a healthy nervous system and strong bones.
(Bonus: We review The Best Prenatal Vitamins and Minerals for Expecting Moms in this blog post.)
Adult Men
Heart disease contributes nearly 40 percent to men’s 60 percent higher mortality rate vs. women. Specific supplements can help support overall health and wellness when added to a healthy diet and regular exercise†.
Omega-3 Support for Heart Health in Adult Men
Omega-3 may help support heart health as part of a balanced diet. The American Heart Association recommends at least two servings of fatty fish per week. For individuals who may not obtain adequate levels of omega-3 from their diets, men and women can consume 1,200 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) with each daily dose of Cooper Complete Advanced Omega-3.†
Prostate Health Support as Men Age
More than half of men age 60 and older experience an enlarged prostate, and this number increases with age. Caused by hormonal fluctuations, this condition is a symptom of benign prostatic hyperplasia (BPH). While not dangerous, symptoms can create discomfort in the groin and issues with urination, including urgent or frequent urination, weak stream and frequent nighttime trips to the bathroom.
Formulated to support prostate health and normal urinary function†, Cooper Complete Prostate Health supplement contains the nutrients saw palmetto, lycopene and pygeum.
Daily Multivitamin to Fill Nutritional Gaps
Multivitamins help support immune function and help the body manage everyday stress†. Dr. Kenneth H. Cooper’s 8 Steps to Get Cooperized™ includes maintaining a healthy diet and managing stress. Adding a multivitamin to your daily routine helps fill the gaps left by diet alone.
Cooper Complete Original and Cooper Complete Basic One multivitamins both contain high levels of vitamins A, B, C and magnesium, as well as vitamin D3 (50 mcg/2000 IU) and vitamin E (134 mcg/200 IU). Men generally do not need supplemental iron, so they should choose an iron-free multivitamin unless their health care provider advises otherwise.
(Bonus: See this blog post What Vitamins Should a Man Take Daily? for a deeper dive into the topic.)
Adult Women
Omega-3s for Cardiovascular and Overall Wellness
Omega-3 fatty acids help support heart health and normal cardiovascular function†. Several studies suggest that a higher intake of the long-chain omega-3 fatty acids EPA and DHA is associated with a lower risk of breast cancer.† The 2020-2025 Dietary Guidelines for Americans recommend 8 or more ounces per week of seafood and that some of the seafood consumed be choices with higher amounts of EPA and DHA.
Choosing the Right Multivitamin for Every Stage
Multivitamins augment the diet to support a healthy immune system. As women age, they need fewer calories, and a multivitamin may help fill any dietary gaps†. Before menopause, women should select a multivitamin that contains iron. After ceasing the menstrual cycle, a multivitamin without iron is recommended.
Calcium and Vitamin D for Bone Health Support
Calcium is an essential nutrient for healthy bones and teeth, and it should be consumed primarily through the diet. While spinach, kale, orange juice and dairy products help deliver calcium to the body, seniors can have difficulty getting adequate levels from food, and supplementation may be necessary. Take Cooper Complete Calcium Citrate, which offers 500 mg calcium per each two-tablet serving, along with other nutrients such as vitamin D and magnesium and weight-bearing exercises to help support bone health.
(Bonus: Read the blog article What Vitamins Should a Woman Take Daily for more information.)
Aging Adults
Aging brings natural changes that can affect energy, mobility, and overall well-being. Taking the right supplements, along with a healthy diet, can help support joint comfort, energy and immunity levels†.
Vitamin B12 Support for Energy and Nerve Health
Vitamin B12 is less readily absorbed by the body as people age, and low B12 levels are more common in adults over 50. Cooper Clinic recommends B12 levels of at least 450 picograms per milliliter (pg/mL), compared to the normal range of 254-1320 pg/mL, to support normal nerve function and red blood cell formation†.
Vitamin D for Bone Strength and Immune Support
Vitamin D is best absorbed by the skin from direct sunlight and helps support heart and bone health. Cooper Clinic physicians recommend 50 mcg (2000 IU) of vitamin D per day to avoid the problems commonly associated with low vitamin D levels, such as lowered immunity, osteoporosis and depression†. Cooper Complete offers three vitamin D3 products, including 25 mcg (1000 IU) liquid drops, 25 mcg (1000 IU) or 125 mcg (5000 IU) softgel servings.
Omega-3 Fatty Acids for Heart and Inflammatory Health
Omega-3 Fatty Acids are commonly found in fatty fish, such as salmon, to support heart health and reduce inflammation†. When diet alone doesn’t fulfill the American Heart Association’s recommendation of two servings of fatty fish per week, supplement healthy levels of omega-3 with Cooper Complete Advanced Omega-3.
Joint Support with Glucosamine and Chondroitin
Glucosamine and chondroitin support joint comfort, mobility, and a healthy inflammatory response†. Not found naturally in food, supplementation is necessary to benefit from these nutrients. In addition to glucosamine and chondroitin, Cooper Complete’s custom-formulated Joint Health Supplement includes magnesium, gelatin and bromelain to lubricate joints and fight inflammation.
(Bonus: Read our in-depth blog post about Best Vitamins and Supplements for Adults over 55.)
No matter what your current age or lifestyle, your health care provider understands your health profile best, including your medical history, risks and current medication and supplement use. Talk to your physician about which supplements are best for you.
About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.