Tailor your nutritional supplement regimen: Find the right supplement for you
Do you often feel tired, have bad skin, poor sleep quality, or even get sick easily ?
In fact, these problems are not necessarily due to "age", but the body is reminding you: lack of nutrients !
Short-term malnutrition may just cause poor spirits, but in the long term it may lead to chronic diseases, decreased immunity, and even accelerated aging .
This article will use a "Health Comparison Chart" to help you quickly find suitable nutritional supplements based on gender, age, lifestyle, and physical warning signs .
Recommended daily nutrient intake for Chinese people
According to the eighth edition of the Dietary Reference Intakes (DRIs) published by the National Health Administration, Ministry of Health and Welfare of Taiwan , the following are the recommended daily intakes for different age groups.
Recommended intake of minerals and protein
| age | Calcium (mg) | Iodine (µg) | Vitamin D (µg) | Protein (g/kg) | Sodium (mg) | Potassium (mg) | Iron (mg) | Magnesium (mg) |
|---|---|---|---|---|---|---|---|---|
| 1-3 years old | 500 | 90 | 5 | 1.05 | 1000 | 2000 | 7 | 80 |
| 4-6 years old | 600 | 120 | 5 | 0.95 | 1200 | 2300 | 10 | 100 |
| 7-9 years old | 700 | 120 | 5 | 0.95 | 1300 | 2500 | 10 | 130 |
| 10-12 years old | 1000 | 150 | 5 | 0.95 | 1400 | 2800 | 13 | 240 |
| 13-18 years old | 1200 | 150 | 5 | 0.95 | 1500 | 3000 | 15 | 310 |
| 19-50 years old | 1000 | 150 | 5 | 0.83 | 1500 | 3500 | 10–15 | 310–320 |
| 51 years old or older | 1000 | 150 | 10 | 0.83 | 1300 | 3500 | 10–15 | 310–320 |
Recommended vitamin intake
| age | Vitamin A (μg RAE) | Vitamin C (mg) | Vitamin D (µg) | Vitamin E (mg α-TE) | Vitamin K (µg) |
|---|---|---|---|---|---|
| 1-3 years old | 300 | 40 | 15 | 6 | 30 |
| 4-6 years old | 400 | 50 | 15 | 7 | 55 |
| 7-9 years old | 500 | 60 | 15 | 8 | 60 |
| 10-12 years old | 600 | 70 | 15 | 10 | 75 |
| 13-18 years old | 700–750 | 85–100 | 15 | 12 | 90–120 |
| aldult | 750 | 100 | 15 | 12 | 120 |
📌 Reference: National Health Administration's Dietary Reference Intakes, 8th Edition
Are You Getting Enough Nutrition? Common Symptoms and Supplements
| symptom | Possible nutrient deficiencies |
|---|---|
| Frequent fatigue and lack of energy | Vitamin B complex, coenzyme Q10, iron |
| Joint pain and decreased mobility | Glucosamine, MSM |
| Hair loss and brittle nails | Zinc, Iron, Biotin (B7) |
| Poor memory and decreased concentration | DHA, phosphatidylserine (PS) |
| Eye fatigue and dryness | Lutein, Omega-3 |
👉 If you meet two or more of the following criteria, you may need nutritional supplements.
Nutritional needs of men and women
Nutrients most likely to be deficient in men
| Lack of nutrition | Possible impact | Recommended Supplements |
|---|---|---|
| zinc | Testosterone, immunity, hair loss | Zinc + Maca (maintain male function and enhance vitality) |
| Omega-3 | Vascular health, brain function | Fish oil (protects cardiovascular health and reduces inflammation) |
📌 Reference: American Heart Association AHA
Nutrients most likely to be deficient in women
| Lack of nutrition | Possible impact | Recommended Supplements |
|---|---|---|
| Iron | Irregular menstruation, fatigue, pale complexion | Iron + Vitamin C (improve complexion and enhance vitality) |
| collagen | Dry skin and increased fine lines | Collagen + Grape Seed (Maintain elasticity, anti-oxidation) |
📌 Reference: National Health Service: 40% of women suffer from osteoporosis and are associated with insufficient calcium intake
Key Supplements for Different Ages
| Age group | Main nutrients | Recommended Supplements |
|---|---|---|
| 20-30 years old | Vitamin B complex, collagen | B Complex + Collagen |
| 30-50 years old | Antioxidant nutrients, eye protection nutrients | Grape Seed + Coenzyme Q10 + Fish Oil + Lutein |
| Over 50 years old | Bone health and joint care | Calcium + Vitamin D + Glucosamine + MSM |
📌 NIH recommends: People over 50 should take 800–1000 IU of vitamin D daily
Choosing Supplements Based on Your Lifestyle
| ethnic group | May lack | Recommended Supplements |
|---|---|---|
| Staying up late (high pressure, irregular work and rest) | Vitamin B complex, lutein | B complex + lutein (refreshing and eye protection) |
| Sports people (fitness, weight training) | Protein, magnesium | Protein powder + BCAA + magnesium (muscle repair, cramp prevention) |
| Office workers (who sit for long periods of time and use their eyes frequently) | Omega-3, Lutein | Fish oil + lutein (eye protection, circulation promotion) |
FAQ
Q1: Do I need to take nutritional supplements every day?
👉 If you have a balanced diet, you don't need to supplement every day, but modern people are generally malnourished, so moderate supplementation is good for health.
Q2: How long does it take for the supplement to be effective?
👉 It usually takes more than 8-12 weeks to see significant improvement, such as collagen and fish oil.
Q3: Do pregnant women or the elderly need additional supplements?
👉 Yes. Pregnant women are recommended to supplement with folic acid, iron, and DHA ; while older adults are recommended to supplement with calcium, vitamin D, and Omega-3 .
Q4: How to choose high-quality nutritional supplements?
👉 It is recommended to choose products with GMP, IFOS, GOED, Halal or vegetarian certification , and avoid artificial colors and excessive sugar.