October 2025
Navigating the vitamin aisle can feel daunting. With hundreds of options, how do you know which to take? The answer is: It depends. Your body has different needs at each age, and different needs for women and men. Here’s how to select the right vitamins to support your health at every stage of life.
Age: 20s and 30s. Getting plenty of bone-boosting supplements like calcium, magnesium, and vitamin K is essential because your bones don’t reach their peak mass until your late 20s to early 30s. While the U.S. RDA of folic acid (vitamin B9) for all adults is 400 micrograms, it is especially important for women during their childbearing years. One of the risk factors for neural tube defects (e.g., spina bifida or anencephaly) in babies is insufficient folic acid during early pregnancy, when the mother often doesn’t yet know she’s pregnant. That’s why the CDC recommends that all women of childbearing age take a daily folic acid supplement.
Age: 40s. Omega-3 fatty acids can help fight inflammation and support brain health as you age, beginning after age 40, according to The Arthritis Foundation. A high-quality fish oil can also keep your skin glowing and strong. Opt for oil from wild-caught fish that have tested negative for mercury.
Age: 50s and 60s. Bone loss accelerates in your 50s, so it’s essential to supplement your diet with vitamin D and calcium. According to the National Institute on Aging, adults ages 51 to 70 need at least 600 IU of vitamin D daily. As you age, you might not absorb B12 from food due to declining stomach acid. That’s why the National Institutes of Health (NIH) recommends that people over 50 get B12 from fortified foods and dietary supplements, which are easier to absorb.
Age: 70+. The skin’s ability to make vitamin D when exposed to sunlight decreases with age, making older adults more at risk of vitamin D deficiency. The NIH recommends that people over 70 need at least 800 IU of vitamin D daily. B12 deficiency is also a risk, which can cause fatigue, anemia, and neurological problems. Consider taking a B12 supplement daily to lessen this risk.
