Which Vitamins Should You Take Based on Your Age?

Your body changes – and so do your needs.

Infant (0–1 year)

• Vitamin D: Recommended from 2 weeks old until age 2 (10 µg daily)
• Iron: May be necessary for premature babies (as advised by a doctor)
• Formula or breast milk: Generally contains all essential nutrients

Children (1–9 years)

• Vitamin D: Continue supplementing during the winter months (October–April)
• Multivitamin: If the child is picky or eats a very limited diet
• Iron: For girls with heavy periods in the later years of this age group
• Calcium: If the child doesn’t drink milk or eat dairy products

Tweens (10–13 years)

• Vitamin D: Especially important in the winter
• Calcium: For building strong bones during growth spurts
• Multivitamin: If eating habits are poor or on a vegetarian/vegan diet
• Omega-3: May support brain development and focus

Young Adults (20s)

• Vitamin D: During the winter season
• B Vitamins: For stress, poor diet, or if taking birth control
• Iron: Especially for menstruating women
• Omega-3: If you don’t eat fish

30s

• Vitamin D: All through winter
• Folate (Folic Acid): If trying to conceive
• Iron and B12: For women, especially vegetarians/vegans
• Antioxidants: May help with skin health and cellular protection

40s

• Vitamin D: Still important year-round, especially for indoor lifestyles
• Calcium: To strengthen bones
• B Vitamins and Magnesium: Support energy and nervous system
• Omega-3: For heart and brain health

50s

• Vitamin D and Calcium: Help prevent osteoporosis
• B12: Absorption may decline with age
• Multivitamin: Can provide general nutritional support
• Vitamin K: Works with Vitamin D to support bone health

60+ Years

• Vitamin D and Calcium: Crucial for bone strength and immune support
• B12 and Folate: Support brain, memory, and energy
• Omega-3: Helps maintain heart and cognitive function
• Zinc and Selenium: Strengthen the immune system