Until the late twenties.

Supplements help you make up for the deficiencies in your body caused due to many reasons such as poor nutrition, ageing or genetics. But if you include the right amounts of all food groups in your diet, you could go without supplements (except for Vitamin D and sometimes Vitamin C) until your late 20s. Thereafter, you should get your basic blood tests done and depending on their requirements, goals and profile, they may consider protein supplements, Vitamin B12, Vitamin D and Vitamin C.

For 20 to 35 year olds.

20-35 year olds should consider adding a scoop of a protein supplement to their diet in the form of whey or a plant protein with a low carb content. A majority of Indians, unknowingly, have a protein-deficient diet, and a single scoop of a supplement can take care of half of the day’s protein requirement. Having a protein-rich diet is essential for healthy muscle growth and it keeps you full for hours. And ladies, protein is fantastic for your hair health too, adding volume and strength!

When it comes to supplements, it’s not one size fits all. For every person, the supplements vary, depending on their lifestyle, food habits, health issues and deficiencies. But a common trend observed with most young adults today is a lack of Vitamin D3 and Vitamin B12, which needs to be supplemented as these affect bone health, mental health, hormonal balance and practically every cell of the body. Other common supplements that can help to improve overall health are Omega 3, Magnesium and Zinc.

For 35 to 50 year olds.

Post the age of 35, one may need more support as metabolism and absorption of nutrients slows down. Common and fairly safe vitamins to take would be Vitamin D, Omega 3, Vitamin C, Collagen, Protein supplements, Vitamin E and a multimineral comprising Magnesium, Zinc and Calcium. Additionally, one superfood to have in the diet such as aloe vera, moringa leaves, spirulina, wheatgrass, hemp or natural probiotics.

Sources - https://www.gqindia.com/look-good/content/what-supplements-you-should-take-according-to-your-age

Photo Credits - https://www.healthline.com/nutrition/10-of-the-best-supplements-for-healthy-aging