vitamins by age

Each age corresponds to its own group of vitamins, accelerating metabolic reactions, slowing down the aging process, protecting the nervous system from overload.

The older a person becomes, the more the absorption capacity of the intestine decreases, as a result, less useful substances are absorbed from food, and the functions of internal organs weaken.

Vitamins by age

Of course, all vitamins are important and necessary for the human body, and therefore, they must be regularly supplied with food or dietary supplements. However, at different age periods, the need for nutrients changes. In childhood, when all internal organs and systems are developing, the child's body needs mainly B vitamins. In childbearing age, for the normal course of pregnancy and childbirth, a woman experiences an increased need for tocopherol, ascorbic acid, cyanocobalamin. And in the elderly, when all functions go to extinction, the bones are most at risk. As a result, the need for cholecalceferol and calcium increases for the elderly.

Vitamins up to 5 years

Vitamins from 6 to 10 years

Vitamins from 11 to 16 years

Vitamins from 17 to 30 years

Vitamins from 30 to 40 years

Vitamins from 40 to 50 years

  • retinol;
  • tocopherol;
  • calcium and cholecalciferol;
  • felloquinone;
  • pyridoxine;
  • ascorbic acid;
  • coenzyme Q10;
  • selenium.
  • iodine ;
  • iron.

Vitamins from 50 to 65 years

  • retinol;
  • calcium and cholecalciferol;
  • ascorbic acid;
  • tocopherol;
  • pyridoxine;
  • folic acid;
  • cyanocobalamin;
  • iodine;
  • iron.

Vitamins for the elderly over 65

  • retinol;
  • ascorbic acid;
  • thiamine;
  • riboflavin;
  • pyridoxine;
  • cyanocobalamin;
  • calcium and cholecalciferol;
  • iodine;
  • iron.

Reproductive vitamins for women

  • tocopherol;
  • retinol;
  • thiamine;
  • riboflavin;
  • folic acid.

Prenatal and nursing vitamins

  • retinol;
  • thiamine;
  • riboflavin;
  • pyridoxine;
  • cyanocobalamin;
  • ascorbic acid;
  • tocopherol;
  • cholecalciferol;
  • calcium;
  • magnesium;
  • phosphorus;
  • iron;
  • zinc;
  • iodine.

Nutrient value

  1. Retinol (A). Slows down the aging of skin cells. Promotes the production of an anti-aging factor - collagen, ensures the full development of the child (physical and sexual).
  2. Tocopherol (E). This is the most powerful antioxidant, normalizes hormonal levels, stimulates the production of spermatozoa (in men). Neutralizes free radicals, slows down the aging of the body. Vitamin E is responsible for the possibility of conception and childbearing. Deficiency of the compound in the body reduces sexual desire, reduces the production of hormones.
  3. Thiamine (B1). Improves hematopoiesis, sleep, memory, relieves stress, normalizes metabolic processes in the body. Vitamin B1 supports mental activity, vision, normal carbohydrate metabolism reactions.
  4. Riboflavin (B2). Participates in the creation of red blood cells, fat, protein and carbohydrate metabolism. Regulates the thyroid gland, helps to absorb iron, accelerates wound healing, protects the retina from UV rays, strengthens the immune system.
  5. Pantothenic acid (B5). Participates in fat metabolism, supplies the body with energy.
  6. Pyridoxine (B6). Supports the work of the genitourinary and nervous systems, participates in the formation of red blood cells.
  7. Folic acid (B9). It has a positive effect on reproductive function, prevents anemia in children. It is extremely important to take vitamin B9 at the stage of pregnancy planning for both partners, as well as for a woman during the period of bearing a baby, since the nutrient is involved in the laying of the nervous system and the development of the fetal brain.
  8. Cyanocobalamin (B12). Provides the synthesis of hemoglobin, the transfer of oxygen to cells.
  9. Ascorbic acid (C). Strengthens the energy of the body, helps to withstand stress, strengthens the immune system. Improves concentration, the condition of the walls of blood vessels, is involved in the absorption of iron, the creation of new tissues.
  10. Phylloquinone (K). Improves blood clotting. Prevents swelling of the lower extremities, maintains normal processes in the connective tissue or bones.
  11. Biotin (H). Responsible for the health and beauty of the skin.
  12. Niacin (PP). Participates in metabolic processes and the assimilation of proteins, fats, carbohydrates, macro- and microelements. Nicotinic acid is an important component for the production of hemoglobin and blood cells.
  13. Gamma-linoleic acid (omega-6). It prevents the destruction of nerve cells, reduces the level of cholesterol in the blood, the load on the pancreas and liver, reduces blood pressure, and slows down the aging of the body.
  14. Alpha-linolenic acid (omega-3). Resists inflammation of the joints, thickening of the blood, softening of the nails, decreased visual acuity, deterioration of the skin. Omega-3 is a strong antioxidant that regulates fat metabolism, promotes wound healing, and slows down age-related changes in cells. It relieves emotional disorders, allergic reactions, chronic fatigue syndrome.
  15. Coenzyme Q10. It is a vitamin-like compound that stimulates the production of adenosine triphosphate - ATP, which serves as the only source of energy. With age (especially after 30 years), the production of coenzyme decreases, which causes aging of the body, the development of cardiovascular diseases.

Q10 has hypotensive, antiallergic, hepatoprotective, antiatherosclerotic, antiarrhythmic effects, normalizes blood lipid composition, and regulates glucose levels.

  1. Magnesium. Increases the body's resistance to stress, calms the nervous system, facilitates the manifestations of premenstrual syndrome in women.
  2. Selenium. The main advantage of the mineral is the protection of cells from cancerous degeneration.
  3. Zinc. It has an anti-inflammatory effect, improves the condition of the skin, nails, hair, and eliminates fine wrinkles.
  4. Calcium, phosphorus and cholecalciferol. Participate in the formation of the skeleton. Support the normal musculoskeletal system, strengthen bones and teeth. Copper, manganese. Strengthen the nervous system, fight psycho-emotional exhaustion.
  5. Yod. Supports the normal functioning of the thyroid gland.
  6. Iron. Necessary for supplying tissues with oxygen, maintaining immunity, growth of the body and nerves, destruction of peroxidation products.

Vitamin complexes for different age groups


At different periods of life, a person is subjected to physical, mental, and nervous stress. To support the body (normal development and growth), the conception of a child, good health, it is important to provide it with all the useful substances.

Vitamins, macro- and microelements are recommended to be obtained from food. However, it is quite difficult to meet the daily requirement of the body solely through food sources, since most nutrients are found in food in small quantities. As a result, in order to replenish the daily norm, it becomes necessary to consume 2-5 kilograms of fruits, berries, vegetables, cereals, legumes, sour-milk, meat and fish products, which is very problematic. To resolve this issue, it is recommended to additionally take dietary supplements, take vitamin courses. The best time to replenish the deficiency of nutrients in the body is spring, autumn.

Vitamin-mineral complexes by age categories:

  1. For children:
  • "Our baby";
  • "Alphabet Kindergarten";
  • Vitamins (Immuno+, Multi+, Calcium+, Bio+, Focus+);
  • "Multi-tabs" (Baby, Malysh, Omega-3, Junior, Immuno Kids).
  1. For lactating women:
  • Vitrum Prenatal Forte »;
  • Elevit Pronatal;
  • "Mom's Health Alphabet".
  1. For pregnant women:
  • Elevit;
  • "Multi-tabs Perinatal";
  • "Duovit".
  1. For students:
  • -Tabs Teenager";
  • "Pikovit Forte 7+";
  • Vitrum Junior;
  • Calcemin Advance;
  • "Big Big";
  • "Biovital";
  • "Aviton-GingoVita".
  1. For girls under 30:
  • “Alphabet Beautician";
  • "Supradin";
  • "Perfectil".
  1. For men aged 18 to 45:
  • "Vitrum Life";
  • "Duovit for men";
  • "AlfaVit for men".
  1. For women after 30 to 50 years:
  • "Lady's Formula 40+";
  • Complivit 40+;
  • "Ci-Klim 45+".
  1. For women over 50:
  • “Alphabet 50+";
  • Vitrum Centuri;
  • Centrum Silver.
  1. For men over 45 to 65:
  • )"Parity";
  • "Velman";
  • "Mance Formula";
  • "Famamed".
  1. Vitamins for the elderly 65+:
  • " Alphabet 50+";
  • Vitrum Centuri;
  • "Solgar";
  • "Doppelherz Active with magnesium, B vitamins";
  • Gerimaks;
  • Gerovital.

Remember, vitamin-mineral complexes, like all pharmaceutical preparations, are taken only on prescription, in strictly prescribed dosages.

Why do we need nutrients?

Why do children and adolescents need nutrients?

  1. For normal physical development, puberty.
  2. Supports metabolic processes, vision.
  3. Proper formation and strength of teeth, skeleton.
  4. Strong immunity.
  5. Normal blood circulation, functioning of the nervous and muscular systems.
  6. Prevention of rickets, beriberi, anemia, allergic reactions.
  7. Growth and good condition of skin, nails, hair.
  8. Reimbursement of energy costs.
  1. Supports the reproductive function of the body.
  2. Helps to resist all kinds of colds, overcome fatigue and drowsiness, increase the tolerance of heavy loads.
  3. Prevent the development of beriberi.
  4. Provide energy processes and protein synthesis in the body.
  5. Strengthen nails, prevent hair loss, improve skin condition.
  6. For good potency, seminal production, normal regeneration of the epithelium in the testes and seminiferous tubules (in men).
  7. Fighting depression.
  8. Reduce symptoms of PMS (in women).

Why do middle-aged people (after 35 to 65) need vitamins?

  1. Mitigate the effects of menopause (menopause), normalize the hormonal background in women.
  2. Prevent the development of osteoporosis.
  3. Struggling with age-related changes: reduce the severity of wrinkles, smooth crow's feet under the eyes.
  4. Strengthen the heart, blood vessels.
  5. Protect against breast cancer (in women), prostate (in men).
  6. Maintain visual acuity, prevent drying of the cornea.
  7. Regulate fat metabolism in the body.
  8. Improve memory, the state of the nervous system.
  9. Replenish energy deficit.

Why do we need vitamins for the elderly (65+)?

  1. Improve digestion.
  2. Prevent tooth decay, osteoporosis development.
  3. Strengthen the nervous system.
  4. Promote an active life.
  5. Slow down aging.
  6. Maintain joint mobility.
  7. Support the work of the heart.
  8. Protect the brain from damage.
  9. Increase the body's resistance to pathogenic bacteria, viruses.
  10. Reduce cholesterol levels.
  11. Stimulate blood thinning, prevent the formation of blood clots.
  12. Give elasticity to vessel walls.


Each age needs its own vitamins, which are taken in courses twice a year for one to two months. They ensure the proper development of the body (in childhood), puberty (in youth), conception and bearing of a child (in adulthood), slow down aging (after 40 years).

Vitamin complexes are prescribed for:

  • mental overload;
  • developmental delay;
  • unbalanced diet;
  • playing sports;
  • antibiotic treatment;
  • decreased appetite;
  • during the rehabilitation period after a long illness;
  • living in environmentally unfavorable conditions;
  • seasonal beriberi;
  • poor immunity;
  • pregnancy planning.

The most important vitamins for human health - A, E, C, B1, B2, B5, B6, B9, B12, H, PP, K, D, minerals - calcium, magnesium, phosphorus, selenium, zinc, iron, iodine, copper, manganese, omega-3, 6 acids, coenzyme Q10.

To maintain normal well-being and health of internal organs, the daily diet of a person should be the following products: butter, vegetable oils, fish, meat, liver, cereals or legumes, bread with bran, dairy products, nuts, greens, wholesome bread, fruits, berries, eggs, vegetables.