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Which Supplements to Take at What Age?

A simple guide, quick and easy to save and refer to whenever needed.

There are many supplements to choose from. Simply walk down the proper isle in the pharmacy or supermarket and you could get overwhelmed easily. But which supplements should you actually take? And, maybe more importantly, at what age? Let’s investigate that.

Supplements are not food, but they’re things we can take to make sure we get all the important stuff we need to stay healthy. Sometimes we might not get all the necessary ingredients from the food we eat, and that’s where supplements come in.

Supplements can be things like vitamins, minerals, or other special ingredients such as creatine and protein powder – the last two, more common for athletes and bodybuilders. They come in different forms, like pills, powders, or liquids. For example, if we need more vitamin C to help our immune system, we can take a vitamin C supplement to give our body that extra boost.

But supplements are not the answer to all of our health problems. They should team up with a healthy diet and regular exercise. Supplements should never be ingested as the main source of ingredients intake, but rather, as the name suggests it, as a supplement to any deficiency one person might have.

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With that information out of the way, you should know that some supplements are recommended to take on different moments of your life, depending not only on your health, but also on your age. That is what Jeff Cavaliere explained in a video he uploaded.

Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

Through his ATHLEAN-X platform, Jeff provides workout programs, fitness advice, and nutrition tips to a global audience. His approach to fitness emphasizes science-based training methods and a commitment to functional strength. Jeff is recognized for his in-depth knowledge of anatomy and biomechanics, which he incorporates into his training programs to help individuals achieve their fitness goals while minimizing the risk of injury. With millions of subscribers on YouTube and a strong presence on various social media platforms, Jeff Cavaliere has become a well-respected figure in the fitness and wellness community.

So it wouldn’t be all that bad leaning into Cavaliere’s expertise to understand which supplements to take at what age. So let’s dive right into it.

Which Supplements to Take at What Age?

When deciding on the right supplements and when to incorporate them into your routine, Cavaliere recognised the need for a comprehensive supplement checklist. A guide that aids in the selection of workout supplements and vitamins tailored to individual goals and age. In this discussion, we’ll delve into Amazon’s findings, highlighting the top 14 supplement categories based on user popularity.

Jeff’s task is to guide individuals in determining the suitability of these supplements based on their age. The focus is not just on what supplements to take but, crucially, when it’s appropriate to incorporate them into your routine.

We are categorising the age groups into 10-13, 14-19, 20-34, 35-49, and 50 and above.

Starting off with the most popular and perhaps staple supplement for many – the multivitamin. Jeff describes it as the “insurance policy” of supplements, filling in the nutritional gaps. Despite some issues with poorly constructed multivitamins conflicting with each other, Jeff deems them generally safe for all age groups. Even children under ten can take them, although their effectiveness might vary.

Next we look into protein powder, one of the most used supplement to help with building muscle. Jeff argues that while not necessarily needed for those aged 10-13, it becomes crucial for teenagers (14-19) engaged in weight training. As individuals grow older, protein requirements increase, making protein powder beneficial not just for muscle building but also for preserving muscle mass in the later years.

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The next category is testosterone replacement therapy (TRT). Jeff makes a clear distinction between TRT and supplements, labelling TRT as a drug with significant implications. While it is necessary for some cases, you should always consult a doctor before venturing in testosterone replacement therapy, regardless of age.

Test boosters, which Jeff considers more supplemental, are discussed next. He highlights the evolution of research introducing safer compounds like Tongkat Ali or Fadogia. However, he urges consultation with a doctor before using them.

Jeff vehemently opposes the use of SARMS (Selective Androgen Receptor Modulators), especially in the 14-19 age group. He emphasizes the lack of testing and the potential risks associated with these substances.

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Moving on, Cavaliere talks about melatonin, a supplement that gained popularity during the pandemic. Jeff recognizes its safety but suggests exploring natural alternatives, such as morning exposure to sunlight, for restoring circadian rhythm.

Creatine is a well-researched and safe supplement. Jeff recommends it for those engaged in intense training, with considerations about the type of creatine based on individual reactions.

Pre-workout supplements are discussed with a caution against unnecessary usage. Jeff emphasizes that if you’re not training, you don’t need a pre-workout. Responsible usage is advised, especially regarding caffeine intake.

Intra-workout supplements are explored, focusing on addressing strength attenuation during workouts. Jeff suggests their use for individuals focused on strength training but acknowledges that it may not be necessary for everyone.

Fat burners receive scepticism from Cavaliere about their effectiveness. He emphasizes the importance of focusing on diet for weight loss.

Joint recovery supplements are deemed important, not just for older individuals but also for teenagers engaged in frequent physical activity. Jeff encourages addressing joint discomfort early on to prevent a cycle of breakdown and compensation.

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Omega-3s are highlighted as a supplement with extensive health benefits, from cardiovascular health to anti-inflammatory properties. Jeff recommends supplementation due to the difficulty of obtaining sufficient omega-3s from food alone.

Fish oilSource: Pixabay

The discussion concludes with probiotics, acknowledged for their safety but questioned for their consistent necessity. Jeff suggests considering alternatives like yogurt or natural methods for restoring gut flora.

Either way, when thinking about taking supplements, regardless of age, you should consult a doctor so that a personal assessment of your health and possible cons of taking such supplement might give you.

The key message is that supplement usage should be purposeful and individualised, considering factors such as age, training goals, and overall health.

For a full explanation from Cavaliere himself about which supplements to take at what age, watch the video below.

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