Best supplements by sex & age, recommended by nutritionists

Eating a balanced meal is difficult enough but did you know that the diets of even the most careful eaters have nutritional blind spots? That is where supplements come in. They can fill in the gaps for your specific diet and lifestyle, so your body has the best resources to keep you strong, healthy and looking your best. Our list of the best supplements are broken down by sex and age so you know exactly what you need, no matter which stage of life you are at.

It is essential reading for your own health, but also if you have kids or aging parents.

Supplements are widely consumed and one of the safest ways to improve your diet. However, as with all nutritional information, please check with your doctor before starting with a new product.

Best supplements by age and sex

This quick reference table identifies the best supplements for you and your family.

Best supplements by age and sex

Essential supplements for teens (ages 13–18)

Teens (female)

Teenage girls require iron and folate due to blood loss during menstruation, rapid cellular growth and tissue development. These nutrients help haemoglobin transport oxygen and synthesise DNA that’s essential for cell growth.

Iron

• Dietary sources for iron: Lean red meat, poultry, liver, spinach and fortified cereals.
• Deficiency in iron leads to anaemia, which causes chronic fatigue, pale skin, cold hands and poor concentration.

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Folate

• Dietary sources for folate: Dark leafy greens, papaya, beans and lentils.
• Low folate leads to weakness, mouth sores and megaloblastic anaemia.

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Teens (male)

Teenage boys need zinc and magnesium to produce the testosterone that their bodies use to build muscle. Zinc drives hormone production and immune defence, while magnesium fuels ATP energy creation and muscle contraction.

Zinc

• Dietary sources for zinc: Shellfish, red meat, pumpkin seeds and legumes.
• Zinc deficiency causes stunted growth, slow healing and skin breakouts, including acne.

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Magnesium

• Dietary sources for magnesium: Whole grains, tofu, almonds and dark green vegetables.
• Low magnesium leads to muscle cramps and low physical stamina.

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Male & female teens

Teens of both sexes need elevated calcium, Vitamin D3 and Omega-3 fatty acids to obtain optimum bone density before adulthood, and support brain development. Calcium and Vitamin D3 are essential for bone development, while Omega-3s protect neural cell membranes.

Calcium & Vitamin D3

• Dietary sources for calcium & D3: Dairy products, fortified soy milk, sardine bones and sunlight-exposed mushrooms.
• Deficiency in calcium & D3 leads to low bone density and weak tooth enamel.

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Omega-3 Fatty Acids

• Dietary sources for Omega-3s: Fatty fish like salmon or mackerel and chia seeds.
• Teens with inadequate Omega-3s experience poor focus, brain fog and even mood swings.

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Essential supplements for young adults (ages 19–30)

Young adults (female)

Women in their twenties need iron to balance losses through menstruation and folic acid (B9) to support potential early-stage pregnancy. Iron ensures steady oxygenation to brain and body tissues, while Folic Acid safeguards genetic material replication and early embryonic development.

Iron

• Dietary sources for iron: Red meat, liver, fortified oats and spinach.
• Deficiency in iron leads to dizziness, shortness of breath, fatigue and brittle nails.

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Folic Acid (Vitamin B9)

• Dietary sources for folic acid: Asparagus, citrus fruits, dark leafy greens and fortified grains.
• Low folic acid leads to neural tube defects during foetal growth, weakness and megaloblastic changes.

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Young adults (male)

Young adult males should be able to produce peak physical performance and recover quickly, which is why zinc and magnesium are vital. Zinc optimises cellular repair and hormone balance, while magnesium lowers inflammation and regulates the nervous system after exercise.

Zinc

• Dietary sources for zinc: Oysters, lean pork, cashew nuts and legumes.
• Zinc deficiency leads to slow muscle recovery, frequent colds and hormonal imbalance.

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Magnesium

• Dietary sources for magnesium: Brown rice, soy products, seeds and leafy greens.
• Adult males who have magnesium deficiency experience low energy, muscle tension, irritability and disturbed sleep.

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Male & female young adults

Vitamin D3 and B-Complex vitamins are essential for young adults of both sexes to manage stress and immune function. Vitamin D regulates over 200 genes tied to immunity, while B-vitamins convert carbohydrates into energy within the body’s cells.

Vitamin D3

• Dietary sources for vitamin D3: Egg yolks, fatty fish and fortified dairy.
• Deficiency in Vitamin D3 leads to frequent illnesses, low mood and bone weakness.

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B-Complex Vitamins

• Dietary sources for B-vitamins: Poultry, eggs, whole grains and leafy vegetables.
• Low B-vitamin deficiency causes chronic fatigue, low stamina and brain fog.

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Essential supplements for middle-aged adults (ages 31–45)

Mid-adults (female)

Women in this age bracket often balance career, family, and early hormonal changes. Magnesium regulates neurotransmitters in their brains to ease stress and improve sleep, while choline protects liver health and controls nerve signals.

Magnesium

• Dietary sources for magnesium: Dark chocolate, pumpkin seeds, avocado and leafy greens.
• Deficiency in magnesium leads to severe PMS symptoms, insomnia and muscle tightness.

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Choline

• Dietary sources for choline: Egg yolks, chicken liver and peanuts.
• Low choline leads to memory issues, brain fog and slow liver metabolism.

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Mid-adults (male)

At this age, men encounter start to experience drops in cellular energy production and rising cardiovascular risks. CoQ10 boosts mitochondrial energy output in cardiac tissue, while Omega-3s maintain blood vessel flexibility and balance cholesterol profiles.

Coenzyme Q10 (CoQ10)

• Dietary sources for CoQ10: Organ meats (heart, liver, and kidney), heart muscle, mackerel and sesame seeds.
• Deficiency in CoQ10 leads to physical fatigue, reduced stamina and muscle soreness.

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Omega-3 fatty acids

• Dietary sources for omega-3s: Salmon, tuna and sardines.
• Low omega-3s lead to elevated blood pressure, unhealthy lipid profiles and joint stiffness.

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Male & female middle-aged adults

Probiotics and antioxidants (Vitamins C & E) are baseline needs for gut integrity and cellular protection against oxidative stress. Probiotics populate the gut microbiome to improve digestion, while antioxidants neutralise cellular damage from stress and environmental toxins.

Probiotics

• Dietary sources for probiotics: Fermented foods like yogurt, kefir and kimchi.
• Deficiency in probiotics leads to digestive bloating, irregular bowel movements and gut dysbiosis.

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Antioxidants (Vitamins C & E)

• Dietary sources for antioxidants: Citrus fruits, berries, almonds and seeds.
• Low antioxidants lead to dull skin, slow tissue recovery and higher susceptibility to oxidative stress.

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Essential supplements for perimenopause/mid-life (ages 46–59)

Perimenopause / mid-life (female)

Perimenopause causes oestrogen drops and bone loss accelerates, so women at this stage should supplement their diets with calcium, Vitamin D3/K2 and magnesium glycinate. Calcium is good for bone structure, Vitamin D3 aids intestinal absorption, K2 guides calcium into bones instead of arteries, and magnesium calms the nervous system.

Calcium & Vitamin D3 and Vitamin K2

• Dietary sources for calcium & D3/K2: Sesame seeds, small fish eaten with bones, tofu set with calcium, kale and fortified plant milks.
• Deficiency in calcium & D3/K2 leads to rapid loss of bone density (osteopenia/osteoporosis) and bone fragility.

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Magnesium glycinate

• Dietary sources for magnesium: Nuts, seeds, whole grains and dark leafy greens.
• Low magnesium leads to severe hot flashes, anxiety, joint aches and poor sleep quality.

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Perimenopause / mid-life (male)

Men in this age group are susceptible to prostate issues and declining arterial health; prostate-supporting nutrients (saw palmetto/lycopene) and high-dose Omega-3s are good supplements to take. These nutrients block excess DHT conversion around the prostate and help maintain the elasticity of blood vessel walls.

Prostate-Supporting Nutrients (Lycopene & Zinc)

• Dietary sources for prostate nutrients: Cooked tomatoes, watermelon and pumpkin seeds.
• Deficiency in these nutrients leads to frequent night urination, a weak urine stream and general prostate discomfort.

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High-Dose Omega-3 Fatty Acids

• Dietary sources for omega-3s: Cold-water fish like salmon, mackerel and sardines.
• Low omega-3s lead to higher triglyceride levels, reduced blood vessel elasticity and joint stiffness.

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Male & female at mid-life

Vitamin B12 and collagen peptides are important supplements at this age of life. B12 protects the protective myelin sheath around nerves, while collagen rebuilds cartilage and connective tissue matrix.

Vitamin B12

• Dietary sources for vitamin B12: Meat, eggs, dairy and fortified foods.
• Deficiency in vitamin B12 leads to tingling sensations in fingers or toes, memory decline and anaemia.

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Collagen peptides

• Dietary sources for collagen: Bone broth, fish skin and chicken skin.
• Low levels of collagen lead to joint pain, loss of skin elasticity and weak connective tissue.

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Essential supplements for older adults (ages 60–74)

Older adults (female)

Post-menopausal women face heightened risks of severe bone thinning and cognitive sluggishness, requiring targeted Vitamin B12, folate, and calcium citrate. Vit B12 and folate clear homocysteine to protect brain vessels, while calcium is good for bones and teeth, both of which start to deteriorate rapidly at this age.

Vitamin B12 & Folate

• Dietary sources for B12 & folate: Fortified cereals, poultry, eggs and dark leafy greens.
• Deficiency in B12 & folate leads to unsteady balance, unexplainable fatigue, memory lapse and cognitive fog.

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Calcium Citrate

• Dietary sources for calcium: Dairy products, calcium-fortified juices and leafy greens.
• Low calcium leads to fragile bones prone to fractures and loss of height.

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Older adults (male)

Men in their 60s and 70s are vulnerable to accelerated muscle mass loss (sarcopenia) and experience declining immunity to infections, making zinc and Vitamin D essential to their diets. Zinc fuels white blood cell activity, while Vitamin D regulates muscle synthesis and immune cell response.

Zinc

• Dietary sources for zinc: Red meat, seafood, eggs and legumes.
• Deficiency in zinc leads to delayed wound healing, loss of taste, reduced appetite and susceptibility to infection.

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Vitamin D

• Dietary sources for vitamin D: Fortified beverages, fatty fish and egg yolks.
• Low vitamin D leads to loss of muscle tone, muscle weakness and weakened immune response.

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Older male & female adults

Vitamin D3 paired with Vitamin K2 and Digestive Enzymes/Probiotics are vital for both sexes to offset declining nutrient absorption and reduced sun conversion. These nutrients ensure efficient food breakdown in the gut while strengthening muscle strength and bone density.

Vitamin D3 + K2

• Dietary sources for D3 + K2: Egg yolks, oily fish and fermented soy (tempeh, miso).
• Deficiency in Vitamins D3 and K2 leads to weak bones and poor balance, which both increase fall risks and compound fall injuries.

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Digestive Enzymes/Probiotics

• Dietary sources for digestive support: Papaya, yogurt, kefir and fermented vegetables.
• Low digestive support leads to chronic indigestion, poor nutrient absorption and reduced appetite.

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Essential supplements for seniors (ages 75+)

Seniors (female)

Seniors aged 75 and above require higher protein quality with leucine alongside sublingual Vitamin B12 to fight frailty and severe nerve decline. Leucine is essential for protein synthesis, which helps maintain muscle mass, while B12 protects neurological function.

Protein with Leucine

• Dietary sources for leucine: Eggs, poultry, fish and dairy.
• Deficiency in leucine leads to muscle loss and loss of mobility.

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Vitamin B12

• Dietary sources for Vitamin B12: Fortified nutritional yeast, meat and eggs.
• Inadequate Vitamin B12 causes extreme fatigue, loss of balance and neurological impairment.

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Seniors (male)

Older men need high-potency zinc and Omega-3s to maintain immunity, protect against loss of brain function, and prevent taste loss that can lead to overall malnutrition. Zinc supports taste receptors and immune defences, while Omega-3s reduce neuro-inflammation in brain tissues.

Zinc

• Dietary sources for zinc: Shellfish, minced meats and soft-cooked eggs.
• Deficiency in zinc leads to loss of appetite, blunted taste receptors, skin breakdown and slow recovery from illness.

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Omega-3 fatty acids

• Dietary sources for omega-3s: Fish oils, fatty fish and walnuts.
• A diet low in omega-3s leads to accelerated memory loss and neuro-inflammation.

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Male & female seniors

High-dose Vitamin D3 and hydration electrolytes (sodium, potassium, magnesium) are critical because elderly skin produces far less Vitamin D from sun exposure, and the brain’s thirst sensation declines. Electrolytes preserve fluid balance and nerve transmission, while Vitamin D maintains leg strength, which helps seniors manage fall risks.

Vitamin D3

• Dietary sources for vitamin D3: Fortified dairy, fatty fish and egg yolk.
• Deficiency in vitamin D3 leads to severe lethargy, low leg strength and an elevated risk of falls.

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Hydration electrolytes

• Dietary sources for electrolytes: Coconut water, soups and bone broths.
• Low electrolytes lead to muscle tremors, confusion, dry mouth and rapid dehydration.

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How to choose the right supplements for your sex & age

Your age and sex are the primary factors that affect what supplements you need. For teenagers, iron and folate are most helpful for females, while males require more zinc and magnesium. Calcium, Vitamin D3 and Omega-3s are need by all teens. Young adults may prioritise iron and folic acid, while middle-aged adults may look towards magnesium, choline, CoQ10 or probiotics, depending on their needs.

From later middle age (46 onwards), bone, cardiovascular, nerve and digestive health become more prominent considerations, while adults aged 75 and above may require greater focus on muscle maintenance, hydration and Vitamin B12. Suitability ultimately depends on your individual dietary intake, health status and lifestyle. Always check with a doctor before you start taking a new supplement.

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