Optimise your health by combing a nutrient-rich diet with exercise and the best supplements for your age
In your 30s
1) Care for your fertility
If you haven’t already had children, your 30s are when you need to think about protecting your fertility. Give up unhealthy habits like smoking and drinking to excess, and invest in a supplement that’s specifically formulated to help increase fertility.
NHP Fertility Support for Women or for Men, £34.78 www.naturalhealthpractice.com
2) Protect from stress
Life gets much busier in this decade of life as work and family life collide. To help manage stress, eat a diet rich in whole foods and consider adding either a Siberian ginseng or rhodiola herbal supplement. These ‘adaptogenic’ herbs may help you become more resistant to the effects of stress, while boosting your energy levels.
Siberian Ginseng by Quest Nutra Pharma, £7.69 www.qnutrapharma.com
3) Get skin-healthy
As the first wrinkles start to appear, focus on increasing your vegetable and fruit intake, as well as Omega-3 and Omega-6 fatty acids. These play an essential role in the structure and appearance of the skin, helping maintain the skin’s barrier function and preventing moisture loss.
Super Omega 3-6-9 by Quest Nutra Pharma, £12.19 www.qnutrapharma.com
In your 40s
4) Balance hormones
Hormone levels start to noticeably change in your 40s, as women head towards menopause and men towards andropause (or ‘the male menopause’). Magnesium is vital for hormone regulation, as well as aiding muscle relaxation and good sleep, and levels can deplete stressed.
Natures Plus KalmAssure Magnesium Powder, £16.32 www.naturesplus.co.uk
5) Antioxidant nutrients
Aches and pains can develop in ageing joints, which means it’s vital to get plenty of antioxidant and anti-inflammatory nutrients. Curcumin, found in turmeric, has powerful anti-inflammatory, joint and skin-supporting properties. Quest CurQuMax is a concentrated curcumin supplement, which also contains black pepper to aid absorption.
Quest CurQuMax, £9.77 www.qnutrapharma.com
6) Liver support
Your liver may need more support as you age, especially if you drink alcohol. Eating dark green vegetables, onions and garlic, as well as cruciferous vegetables such as broccoli, kale and cabbage can all help. It is also a good idea to try traditional herb milk thistle to aid liver function.
Quest Milk Thistle tablets, £9.73 www.qnutrapharma.com
In your 50s
7) Be heart-healthy
It’s important to be particularly conscious about keeping your heart healthy from age 50 onwards. Taking regular exercise, watching your diet’s salt content, and eating plenty of vegetables and fruits are all vital, and it can also be beneficial to introduce a cholesterol-reducing supplement.
Cholesterol Biotix by Quest Nutra Pharma, £15.34 www.qnutrapharma.com)
8) It’s all in the eyes
This can also be the decade when eyesight noticeably deteriorates. To help prevent this, add a daily lutein supplement to your diet, and eat plenty of spinach, kale and broccoli, yellow peppers and squash, which are all naturally rich in lutein.
Nature’s Plus Ultra Lutein, £24.95 www.naturesplus.co.uk
9) Ramp up your skin support
By your 50s, the effects of ageing can really start to show on our skin. Taking a skin support anti-ageing supplement can help slow the process down, as can ramping up your intake of orange, yellow and green vegetables, which provide skin protective carotenoids.
L-Cysteine by Quest Nutra Pharma, £9.05 www.qnutrapharma.com
10) Bone-supporting nutrients
Bone strength in both women and men can deteriorate by your 60s. Try a calcium and vitamin D supplement, such as Quest’s Once A Day Osteo, which combines the two, also try to incorporate regular weight-bearing or impact exercises into your daily regimen.
Quest’s Once A Day Osteo, £5.24 www.qnutrapharma.com
11) Up the Co Q10
You might not have heard of Co Q10, but it’s an important substance made by your body which helps to produce energy and looks after heart health. Natural levels can decline over the years, so try taking a Co Q10 supplement.
Ubiquinol Qu10, £21.58 www.qnutrapharma.com
12) Support your memory
Protecting your brain is essential for enjoying a long, healthy life. Eating lots of oily fish and eggs is a great start, and adding a supplement that helps to support healthy brain function and memory will help give you the best chance of having a happy later life.
NHP’s Brain & Memory Support, £34.78 www.naturalhealthpractice.com