The Best Vitamins to Take in Your 20s, 30s, 40s, 50s and 60s

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The key to healthy body, as we all know, is founded on a balanced diet and regular exercise.

However, having a diet that successfully contains just the right amount of carbs, fruits, vegetables, protein, fats and the like is easier said than done. Not everyone has the privilege of time, nor the discipline, to meticulously plan their meals.

With the aid of over-the-counter vitamin supplements, though, consumers are able to fill in whatever nutritional gaps their existing diets may have. Vitamins (with the exception of Vitamin D) cannot be produced by the body and must come from food sources.

Photo by Chris Salt via flickr creative commons 

Here is a summary of the health benefits of different vitamins:

B complex (B1, B6 and B12) – helps with metabolism, production of blood cells, proteins

Calcium – for bone density and strength, helps prevent osteoporosis

Folic acid – promotes fertility among males and females, prevents neural defects in fetus if pregnant; reduces the risk of stroke 

Iron – oxygen transport

Vitamin C/Ascorbic Acid – promotes healthy absorption of iron and reduces the risk for heart disease

Vitamin D – improves absorption of iron, magnesium, calcium, zinc and phosphate; maintains blood levels of calcium; typically sourced from moderate sun exposure 

Vitamin E – reduces signs of aging, improves immunity

So which vitamins are best to take during your 20s, 30s, 40s, and beyond? We break them down here:*

In your 20s and 30s:

Your body, essentially, is at its strongest during this period. Your skin will pretty much still retain its luminosity, no matter if you have vices or irregular sleeping habits, because it still has plenty of collagen. It's also the time when your body will start feeling the effects of your lifestyle. Your body is at its prime for getting pregnant during your 20s.  It's important to start stocking up on calcium, too.

In your 30s, your metabolism will start to slow down, and you'll probably notice the extra weight. Bone loss starts, and your muscle mass will also be reduced. Fine wrinkles will also start appearing during this time.

Your recommended vitamins*:

• B Complex

• Calcium (1,000 mg/day)

• Folate (100 mcg/day)

• Iron

• Vitamin C (at least 75 mg/day)

• Vitamin D3 or cholecalciferol (20 mg/ day)

• Vitamin E (at least 15 mg/day)

In your 40s:

Your estrogen levels start dropping, and you'll go through perimenopause, or the pre-menopause phase, wherein you'll notice irregularities with your menstruation and other symptoms such as hot flashes or irritability. Your metabolism will further slow down and women typically get flabbier from the hips and thighs area to their abdomen. You're at even greater risk for bone loss at this time, so calcium intake becomes even more crucial.

Your recommended vitamins*:

 • Calcium (1,000 mg/day)

• Folate (100 mcg/day)

• Iron

• Vitamin C

• Vitamin D3 (16 mg/day)

In your 50s:

Most, if not all women experience menopause in this phase of their life. Your skin loses its moisture, and becomes flaky and dry. Muscle mass turns to fat, and you are at greater risk for diabetes and heart disease. Light weight training, walking and dancing are good exercises for you at this age.

Your recommended vitamins*:

 • Calcium (1,000 mg/day for men and 1,200 mg/day for women)

• Vitamin B12

• Vitamin D3 (20 mg/day)

• Vitamin E

• Multivitamins

In your 60s:

Pigmentation or liver spots will start to appear on your skin, which has gotten drier. Wrinkles become deeper and more visible, and skin in general will sag. You might already experience rheumatism or achy joints. It's a good time to stock up on calcium and Vitamin D, partnered with light strength and weight training. Some 60-somethings become dehydrated easily, and you might start having problems with your vision and hearing.

Your recommended vitamins*:

 • Calcium (1,000 mg/day for men and 1,200 mg/day for women)

• Vitamin D3 (20 mg/day)

• Multivitamins

The good news is that most of these vitamins can be easily bought from drugstores, and are even easier on the pocket when the generic variants are purchased.

You’ll be glad to know that there are now even more pharmacies where you can avail of these supplements. Watsons, for instance, now gives families more options for high quality but more affordable generic medicines with the recent launch of its own generics line.

Aside from vitamins and supplements, the Watsons Generics line also includes maintenance medicines for diabetes, hypertension and cholesterol, antibiotics to fight off common bacteria, dietary supplements for skin enhancement, anti-aging and over-all wellness, oral analgesics, and other over-the-counter medicines.

These medicines have all passed the regulatory requirements of local and international quality assurance agencies.

Here are the available vitamins and supplements from Watsons Generics:

Barley Grass, 55 mg (antioxidant)

Chlorella capsule, 400 mg (for younger looking skin)

Collagen, 350 mg (for younger looking skin)

Glutathione, 500 mg (liver detox and skin lightening)

Lecithin, 1200 mg (treatment of memory disorders)

Lutein 20% extracts softgel, 50 mg (for better eyesight)

Malunggay 50 mg + Silymarin 210 mg softgel (boost immune system)

Mangosteen, 45 mg + Malunggay 50 mg capsule, (antioxidant)

Silymarin, 45 mg + Artichoke + Dandelion (treatment of liver problems)

Psyllium Fiber Powder, 5000 mg (constipation and lowers cholesterol)

Ascorbic Acid tablet, 500 mg (for stronger immunity)

Multivitamins + Iron, 500 mg (for stronger immunity)

Vitamin B Complex, 500 mg (improves nerve function) 

Ferrous Sulfate + Folic Acid, 525 mg (used to treat iron deficiency anemia)

Sources: webmd.com, besthealthmag.ca, niams.nih.gov, livestrong.com, static.oprah.com, chealth.canoe.ca, healthywomen.org

* Not intended to replace a professional medical practitioner's opinion. Consult with your doctor before taking any vitamins.