Vitamins and Minerals for Different Life Stages

In certain life stages and under special circumstances, your body requires extra attention to vitamins and minerals. Below, we have outlined which nutrients are particularly important at each stage. Of course, the most important thing is to eat healthily, which means plenty of vegetables, fruit, and fatty acids!

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Vitamins for Babies (0-1 year)

The gut bacteria in babies are not yet capable of producing vitamin K. Therefore, babies are given 150 micrograms of vitamin K per day from day 8 until 12 weeks after birth. Vitamin D is also important for a baby, as their skin cannot produce it on its own. A child needs 10 micrograms of extra vitamin D per day until at least the age of 4.

Vitamins for Young Children (0-4 years)

Vitamin D is important for children up to 4 years old, particularly for bone development. Being outdoors sufficiently is a must for D production. This means 15 minutes a day between 11 am and 3 pm, with hands and face uncovered. We also recommend a daily supplement of 10 mcg of vitamin D. The sun is only strong enough from May to September for the skin to produce vitamin D. As young children grow, they may need extra iron for the production of red blood cells. If children struggle with eating and consume little or a limited diet, you might consider a special children's multivitamin to reduce the risk of deficiencies.

Vitamins for Teenagers

Teenagers grow more than twice as fast during their growth spurt as they did during childhood, and this growth requires energy. They often have a big appetite, can feel tired and sluggish, and sometimes feel unwell. The most important thing is, of course, to eat healthily and variably. If this is not possible, the use of a multivitamin might be worth considering. Especially nutrients like calcium and vitamin D, as your body uses vitamin D to absorb calcium into the bones. Plus iron and vitamin C, as C is needed to absorb iron. Girls start menstruating during this period, so attention should be paid to iron intake. Women need 16 milligrams of iron per day during the fertile period (from the first menstruation to menopause) because they lose blood monthly.

Vitamins for Over Fifties

The ageing skin is less capable of producing vitamin D from sunlight, and the amount of vitamin D in food is not sufficient to meet this need. The advice is to supplement at least 10 micrograms daily. Also, the absorption of vitamin B12 decreases in older people. The GP can check for a vitamin B12 deficiency. Furthermore, as someone over fifty, you should pay attention to calcium intake. There are also multis available for this special age group, specifically tailored to the needs of those over 50.

Vitamins during Menopause

During menopause, you can support yourself with red clover and black cohosh to help with various menopausal symptoms such as mood swings, irritability, and hot flushes.

Vitamins for Pregnant Women

Eating healthily is extra important during this period! However, vitamin D and folic acid cannot be sufficiently obtained from food alone, so these supplements are necessary. To reduce the risk of having a child with spina bifida, a supplement of 400 micrograms of folic acid is recommended from four weeks before conception until at least eight weeks afterwards. To support the bones, it is necessary to take an extra 10 micrograms of vitamin D daily. During pregnancy, the need for vitamin A is slightly increased, namely 800 mcg per day. However, too much vitamin A is harmful to the baby. Since liver contains a lot of vitamin A, it is advised not to eat it during pregnancy. If you want to take extra vitamin A, opt for beta-carotene. Your body converts beta-carotene into vitamin A, exactly the amount it needs.

Are You Dieting?

Dieting can lead to deficiencies, so it's important to eat healthily and variably. If a diet does not meet many of the recommended amounts for foodstuffs, a multivitamin supplement and a fatty acid preparation are certainly worth considering!

Vitamins for (Top) Athletes

Athletes often demand a lot from their bodies. Regular exercise is good for circulation, mood, concentration, and, of course, body weight. But the more you train, the more nutrients your body needs to carry out various recovery processes. The combustion processes are accompanied by oxidation processes, which are desirable in themselves but must be properly managed. You might consider taking a sports multi if you exercise a lot. A sports multi often provides vitamin C, vitamin B2, copper, zinc, and selenium, which contribute to protecting cells against oxidative damage. Sweating also causes electrolytes to leave your body, which are important for your muscles. A sports multi often contains magnesium, which contributes to the normal electrolyte balance.

Vitamins for Vegetarians and Vegans

Vegetarians and vegans may have or develop a vitamin B12 deficiency because this vitamin is only found in animal products. Furthermore, a vegan diet can easily be low in calcium, phosphorus, fatty acids, and vitamin B2. The risk of a deficiency in these nutrients can be mitigated by using a (multivitamin) supplement and a fatty acid preparation.

When Taking Medication

People who are ill often eat poorly, although it is very important at that time. A chronic illness, surgery, or the use of medication can lead to an increased need for vitamins and minerals. Always consult your doctor first.

Author: Adina van der Zwaag