Supplements have been used for centuries to help people support overall wellness. Today, they continue to play an important role in complementing a healthy lifestyle that includes a balanced diet, regular physical activity, quality sleep, and effective stress management.

While many supplements are designed for specific health goals, certain vitamins, minerals, and nutrients can be especially beneficial at different stages of life. As the body changes with age, nutrient needs also change; some levels naturally decrease, while others may require greater amounts.

This guide explores some of the best supplements to take by age to support overall wellness throughout life. 

Supplements for Children

Children should ideally get most of their nutrients from whole foods. However, as they grow, picky eating habits often lead to gaps in essential vitamins, minerals, and fiber. Supplements can help fill those nutritional gaps and support healthy growth and development.

Recommended Supplements for Kids:

• Nutri-Mix Complex™ – A daily blend of essential vitamins, minerals, fruits, and vegetables designed to support children’s health and help cover nutritional gaps.
• Fibralex™ – A gentle formula with fiber, pectin, prune extract, and slippery elm bark. This supplement supports digestive wellness and regular bowel movements. The fiber and pectin are sourced from apples, one of nature’s richest sources of dietary fiber.

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Supplements for Teenagers

Teenage years are marked by rapid growth, hormonal changes, emotional shifts, and busy schedules filled with school, sports, and social activities. While a balanced diet should always be the foundation, teenagers often fall short on essential nutrients due to poor eating habits, irregular meals, or increased physical demands.

During this stage of life, the body may need extra support to maintain energy levels, support bone development, and manage stress and sleep challenges.

Recommended Supplements for Teenagers:

• Calcium + Vitamin D – Both nutrients are essential for building strong bones and teeth during peak growth years. Vitamin D also supports calcium absorption and immune function. Consider Calcium+™, which includes vitamins D and K, plus magnesium!
• EPA-DHA Omega-3– Omega-3s help support brain function, focus, and mood balance, making them especially important for students.
• B-Complex– B vitamins help convert food into energy, support stress management, and promote a healthy nervous system during demanding school and social schedules.
• Magnesium Bisglycinate Chelate – A highly absorbable dietary supplement that supports muscle relaxation, restful sleep, and overall wellness, especially for active teens or those experiencing stress.

Supplements for Young Adults (20s-30s)

Ah, adulthood. This stage of life often comes with fast-paced routines, career demands, new responsibilities, and building relationships, all while trying to maintain balance. Many young adults also experience lifestyle stressors like poor sleep, irregular meals, or less physical activity. By the 30s, it’s common to notice changes such as a slower metabolism, reduced energy, and occasional muscle or digestive discomfort.

Maintaining a balanced diet is crucial, but supplements can help fill nutritional gaps and provide additional support for energy, stress, and overall wellness.

Recommended Supplements for Young Adults:

• Multi-Mix Complex™ – A comprehensive multivitamin ensures coverage of essential nutrients that may be missed due to busy schedules or on-the-go eating habits. Available in an Extra-Strength formula!
• EPA-DHA Omega-3 – Supports brain health, heart wellness, a healthy inflammatory response, and joint flexibility, while also helping manage everyday stress.
• Magnesium Bisglycinate Chelate – Helps support muscle relaxation, quality sleep, and balanced energy, especially important for those with active lifestyles.
• Probiotics+™֭ – Probiotics promote digestive health, nutrient absorption, and immune function.
• Adaptogens – Help the body adapt to stress and support a healthy mood and energy balance. Try Ashwagandha+™, a combination of ashwagandha, an herb commonly used in Ayurvedic practices, and two types of vitamins B6 (pyridoxine HCL and pyridoxal -5- phosphate). These ingredients work together to support overall well-being and a healthy nervous system as part of a balanced lifestyle.
• Relax+™ – Relax+™ includes B vitamins, chamomile, valerian, and passionflower, ingredients traditionally used to help support the body’s natural stress response and promote a sense of relaxation.
• Maca Root Powder – A plant-based superfood used to support the endocrine system and overall vitality. Maca has been valued for centuries as a nutritional ally for both men and women. Great to add to on-the-go protein shakes!

Supplements for Middle Age (40s–50s)

At this stage of life, the body begins to go through some noticeable changes. Metabolism slows down, hormone levels shift, and joint or muscle discomfort may become more common. Many adults in this age range also focus on maintaining heart health, bone strength, and energy while balancing work, family, and personal wellness.

A nutrient-rich diet is key, but supplements can help provide extra support for this stage of life.

Recommended Supplements for Middle Age:

• Coenzyme Q-10 – A powerful antioxidant that promotes energy production and cardiovascular wellness. Coenzyme Q-10 naturally and drastically decreases with age. It is estimated that by the time a person is 40, their CoQ10 levels are half of what they were in their 20s.
• Vitamin D + Calcium – Essential for maintaining bone strength and reducing risk of age-related bone density loss.
• EPA DHA Omega-3 – Fish oil supports heart health, joint flexibility, decreased inflammation, cognitive health, and overall wellness.
• Collagen+™ – Collagen levels in the body also naturally decrease with age. It helps maintain healthy skin, hair, nails, and supports joint health. Pair it with Vitamin C, which helps the body synthesize it more efficiently. Try Collagen+™ Facial Soap for external skin support.
• Probiotics+™ – Probiotics aid digestion, nutrient absorption, and immune support.

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Supplements for Seniors

In the senior years, wellness priorities often shift to supporting memory, mobility, immunity, and overall vitality. Nutrient absorption may also decline with age, making supplementation even more important.

Recommended Supplements for Seniors:

• Vitamin B12 – Supports energy metabolism and cognitive function, especially since absorption decreases with age.
• Vitamin D + Calcium – Continue to play a major role in maintaining bone strength and reducing fracture risk.
• Magnesium Bisglycinate Chelate – Supports muscle function, relaxation, and cardiovascular wellness.
• EPA DHA Omega-3 – Supports brain, eye, and heart health.
• Antioxidants (such as Vitamin C, Vitamin E, or Green Tea Extract) – Help protect cells from oxidative stress and support immune health.
• Cognitive Complex™ – A powerful blend of Cognizin® Citicoline and nine additional ingredients that work together to support brain function. Cognizin® contains citicoline, which is a brain chemical that increases phosphatidylcholine, an important compound for brain health. This comprehensive formula is also packed with amino acids to promote optimized brain function
• Artrilex+™ – Artrilex+™ contains a combination of glucosamine, chondroitin, and vitamin C, plus a proprietary blend of bromelain, MSM, collagen, hyaluronic acid, and herbal extracts, formulated to support bone and joint health, help relieve pain and soreness, and promote healthy aging.

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Final Thoughts

No matter your age, supplements can play a valuable role in supporting overall wellness alongside a balanced diet, exercise, restful sleep, and stress management. The key is to choose the right supplements for your stage of life, since nutrient needs naturally change over time.

From childhood through the senior years, supplements can help fill nutritional gaps, support long-term wellness, and make it easier to keep up with the demands of everyday life.

Before adding new supplements to your routine, always consult with a qualified health professional to determine what’s best for your individual needs.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.