Read more: The best collagen supplements, according to experts and Vogue editors
In your 30s and early 40s
In this transformative decade, there is an increased demand in all aspects of life, which should be taken into account when seeking the best supplements to take for your age. Chamon puts it succinctly: “Career pressure, frequent consideration of fertility, and the early-stage hormonal shifts that can precede perimenopause in the late thirties. Energy, mood, and cycle regularity are often the first things to reflect nutritional gaps in this decade. The nutritional needs themselves do not shift dramatically from the twenties, but the context around them changes, the body is under more sustained physiological demand, and the consequences of running deficits tend to become more visible.”
This could also be the point at which you start thinking about changes to the health of your hair, nails and skin. “The key supplement to consider would be collagen, a protein that’s found in connective tissue, as well as skin and nails: it supports skin hydration and skin elasticity, all things that naturally decline as we age,” explains Strauss, “while vitamin C can contribute to the glow of the skin.” Other micronutrients to consider for skin health are the antioxidant selenium, to combat cell damage, B vitamins for skin structure, vitamin A for lubrication, and zinc, which can help tackle inflammation as well as support healthy hair. “The B vitamins, including biotin, vitamin B6 and B12, are also important for hair structure,” adds Dr Ruxton. “Eat more high-quality lean protein foods, such as eggs, turkey, fish, venison and pork, or take a B complex supplement.”
