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How to Choose the Right Supplements for Your Age and Sex

May 21, 2024

How to Choose the Right Supplements for Your Age and Sex

Are you considering your age or sex when choosing supplements? If not, you might be missing out on crucial benefits tailored to your unique needs. Understanding how these factors influence your supplementation choices is vital for optimising your health. Here’s a comprehensive guide to help you make informed decisions.

Age-Related Considerations for Choosing the Right Supplements

Your body’s nutritional requirements evolve as you age. What you need at 24 may differ significantly from what you need at 64. Here’s a closer look at how age impacts supplement needs:

The Age of Iron

Iron and folic acid are essential nutrients, especially for women of reproductive age. These nutrients help manage the increased demands of menstruation, pregnancy, and lactation. Women in this age group are more prone to anemia. However, adults over 60 also experience a notable drop in iron levels, necessitating supplements or even iron infusions if anemic.

Managing Stress in Your Twenties

Stress is a significant factor that depletes essential nutrients. Women aged 18 to 34 report higher levels of daily stress, which can lead to decreased levels of magnesium, zinc, calcium, and iron. Replenishing these nutrients is crucial, as is finding ways to reduce stress. Supplements like Ashwagandha, an adaptogen known for its anti-stress properties, can be beneficial. Product like ThermoSleep, combines calcium, magnesium, zinc, and Ashwagandha to help manage stress and improve sleep quality.

Improving Sleep Quality

As you age, your total sleep time decreases, which can exacerbate stress and affect overall health. Prioritising good sleep is essential, and supplements that support relaxation and sleep can be beneficial.

Combating Muscle Loss

Sarcopenia, the age-related loss of muscle mass, begins as early as your thirties. Ensuring adequate protein intake is vital to counter this. As you age, your recommended dietary allowance (RDA) for protein increases. High-quality protein supplements, like Protein + Collagen with 24 grams of protein per serving, can help meet these increased needs.

Gender-Specific Considerations for Choosing the Right Supplements

Iron and Women’s Health

Women’s nutritional needs change with different life stages and hormonal cycles. During childbearing years, the demand for iron is higher to prevent anemia, a condition more common in women due to menstrual blood loss. Symptoms of low iron include fatigue, lightheadedness, irritability, trouble concentrating, and pale skin. Iron supplements can help address these issues.

Bone Health

Osteoporosis is a condition characterised by weak, fracture-prone bones, affecting both men and women but more prevalent in women. Men typically have greater peak bone mass and lose bone more slowly. However, menopause accelerates bone density loss in women. To protect bone health, ensure sufficient intake of calcium, magnesium, zinc, protein, vitamins D and K, along with regular weight-bearing exercise. A combination of micronutrient and protein supplements can support bone strength.

Prostate Health in Men

Prostate health becomes increasingly important with age. The prostate gland tends to enlarge, potentially causing urinary issues. While it’s essential to consult a doctor for proper diagnosis, certain nutrients can support prostate health. Polyphenols may help prevent prostate cancer, ginger can slow benign growth, and lycopene (found in tomatoes) can reduce symptoms associated with an enlarged prostate.

Our final thoughts

Choosing the right supplements is a personalised process influenced by your age and sex. Regularly update and adapt your supplement regimen to meet your evolving needs. Prioritise nutrient intake to maintain health, counteract stress, support sleep, and enhance your body’s recuperative abilities. The right choices can significantly impact your overall well-being.


Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider. 

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