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Over-the-counter supplements are not just a way to get over nutritional deficiencies, but in the long run, they also help you keep fit and healthy – avoiding many diseases and illnesses. According to studies, 70 per cent use of a daily supplement - either a multivitamin vitamin or mineral, can reduce your chances of getting the most deadly diseases like heart troubles and even cancer by 54 per cent.

Even though they are not a great substitute for a balanced and healthful diet, your consumption of foods decreases as you age. And so, it is important that you add them to your meals for better protection.

However, most of the time, you may be consuming an excessive number of vitamins or minerals in pill form - not really knowing which ones are best to take and at what age. Nutritionists say it is important to understand certain supplements may be more beneficial to take during different stages of life.

According to experts, supplements are of high importance, especially for women as their needs change with age. Women move through various life stages, and their nutritional needs change, driven by hormonal shifts, lifestyle factors, and health goals.

And so, rather than feeling overwhelmed, each stage becomes an opportunity to fine-tune your wellness routine, including diet, rest, exercise, and supplements, to meet your unique needs.

Experts say the 20s are often the most stressful period of life as your body undergoes a transition and is often marked by demanding schedules, stress from career starts, and active social lives. And so, it is important to ensure balanced energy and manage stress levels. The most important supplement for your 20s is:

Vitamin B complex is a group of B vitamins that play a role in your body’s functions, including cardiovascular and cell health. These supplements help support energy production and can be especially beneficial for those following vegetarian or vegan diets.

According to studies, the 30s are a common age for both men and women to take care of their reproductive considerations and with increased physical and or increased demands in both personal and professional life.

At this age, tailored nutrient intake becomes important for both immediate and future health. One such supplement you need for a thriving body is

It helps maintain a healthy nervous system, works with vitamin B12 to form healthy red blood cells that carry oxygen around the body, and also uses and creates proteins optimally.

Your 40s are the time when your body activity begins to dwindle a little bit. For women, it is time for perimenopause and men do slow down as well. According to experts, both genders need to take care of their vital organs, especially heart and so a calming nutrient that supports the transition includes taking:

Known as 'nature’s relaxant', magnesium regulates mood and can ease symptoms like irritability, muscle tension, and sleep disturbances. Magnesium is also a great help for treating insomnia and other sleep-related issues

As you hit the 50s, it is time for significant hormonal changes in your body, mostly when women go through menopause and men are at high risk for prostate enlargement. Also, in the 50s most people also suffer from arthritis pain and inflammation. And so, supplements that take care of and support bone density, skin health, and energy levels can be particularly beneficial.

Calcium supports bone density as it decreases for most people with age. It also helps protect you against cancer, diabetes, and high blood pressure levels.

Health challenges for those in their 60s include chronic conditions like heart disease, cancer, stroke, and diabetes - which are responsible for nearly two-thirds of all deaths. And so, you must incorporate supplements like:

Omega 3 reduces the risk of heart disease, especially for those with existing coronary heart disease. They also lower triglyceride levels, which can increase the risk of heart attacks and stroke, while significantly raising HDL or good cholesterol and lowering blood pressure levels.

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