SUPPLEMENTS are everywhere, whether multivitamins, protein powders or herbal blends. But taking “a little of everything” isn’t the smartest approach.

“The idea of smart supplementing is about targeted, evidence-based support, giving your body what it actually needs based on your age, lifestyle and health goals,” said workout developer Mesha Gaye Wright.

She said a person’s nutritional needs don’t stay the same throughout life. They shift with growth, hormones, stress levels, and ageing.

“While a balanced diet should always come first, supplements can help fill gaps, support key systems, and prevent deficiencies, especially during critical stages of life,” she said.

She said these are the supplements adults will need at each life stage.

Pregnancy & post-partum: Nourishing two bodies

Nutrient needs increase significantly to support both mother and baby. “Key needs include folic acid, which is critical for preventing birth defects; iron, which prevents anaemia; and DHA, which supports baby’s brain and eye health,” said Wright.

“Supplementation is often essential here, not optional, and is usually guided by a health-care provider.”

Teen years (ages 13–19): Growth & hormonal changes

Teenagers go through rapid physical and hormonal changes, increasing nutrient demands.

Key needs, Wright said, include iron, especially important for menstruating females; Vitamin B12, which supports energy and brain function; and protein, which is crucial during growth spurts.

“Poor eating habits are common here, so targeted supplementation can help maintain balance,” Wright said.

Adults (20s–40s): Energy, performance & prevention

In early and mid-adulthood the focus shifts to maintaining energy, supporting metabolism, and preventing future health issues.

Key needs are magnesium, which helps with stress, sleep, and muscle recovery; omega-3 fatty acids which support cardiovascular and cognitive health; and vitamin D, which many adults are deficient in.

“Lifestyle factors like stress, fast food, and low sunlight exposure increase the need for smart supplementation,” Wright said.

Midlife (40s–60s): Hormones & disease prevention

As metabolism slows and hormone levels change, the focus turns to maintaining strength and preventing chronic illness.

Key needs include calcium, which helps prevent bone loss; vitamin D, which is essential for bone and immune health; and vitamin B12, where absorption decreases with age.

“This stage is critical for reducing risk of conditions like osteoporosis and heart disease,” said Wright.

Older Adults (60+): Longevity & quality of life

In later years, maintaining independence, mobility, and cognitive health becomes the priority.

Key needs include vitamin B12, which is often poorly absorbed with age; vitamin D, which reduces the risk of fractures; and protein, which helps prevent muscle loss.

Proper supplementation can improve strength, balance, and overall quality of life, Wright explained.

“Smart supplementing is not about taking more, it’s about taking what’s appropriate for you. So prioritise whole, nutrient-rich foods first; only use supplements to fill specific gaps; avoid unnecessary or excessive doses; choose high-quality, tested products; and consult a health-care professional when needed.”

And above all, she said, don’t just take supplements, take the right ones at the right time, for the right reasons.