2025 SUPPLEMENT GUIDE (Which Supplements | What Age)
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What’s up, guys, Jeff Cavaliere, Athleanx. com. What you see behind me is a bunch of different supplements, many of which you’re either taking right now or maybe consider taking at some point. However, my job today is to help you to determine whether or not it’s actually right for you. Whether the actual supplement category is right for you and most importantly, at what age should you consider maybe even taking it?
I’m putting together my supplement timeline to help you to figure out not just what, but when or if you even need it at all. And so today I’m going to expand upon a previous video I made where we made a timeline just like this, but with new science of supplementation that we can apply to our decisions, we can make better recommendations. That being said, we want to identify the age bracket so you can find out where you fall in. We have the 10- to 13-year-old age bracket, and you might think to yourself, that’s too young. Not for all supplements and we’ll cover that.
Fourteen to 19, so your typical teenage bracket, 20 to 34, 35 to 49 and then we have our 50-year-olds and up. Now again, we’re going to break down each and every category here and make the recommendations based upon the age brackets. The specific recommendations may always be different, and you’re always best advised to consult a physician before you start taking anything. That being said, let’s dive into the first category. And so, we start off the list with one of the most popular supplement categories and also maybe the one that you start your day with, we’re talking about a multivitamin.
Now, to me, it’s sort of like the insurance policy of all supplements. In other words, it takes that broad leaf weed control approach to filling in the gaps of your nutrition. So, if you’re missing something right now, you might be able to fill in some of the gaps with the multivitamin, but not extremely well. Especially when you consider the fact that a lot of multivitamins are constructed poorly. Right?
They’ll throw everything that they could possibly throw into one or two pills. That problem, though, is that a lot of times the things that they put in together conflict with each other. For example, vitamin B12 and vitamin C, conflicting with each other’s absorption, well, it doesn’t make a whole hell of a lot of sense to put them together. This has been a big issue for me and one of the reasons why we’re actually constructing our own multivitamin. But the point is whether or not they’re safe and safe or appropriate for all age groups.
And my answer is yes, it gets a green check in every single one of the categories. As a matter of fact, even children under the age of ten are taking multivitamins. Again, the issue is the effectiveness of them, but not necessarily the safety. And certainly, I don’t think you’re going to address all of your nutritional deficiencies just by taking one, but it is at least a good start. So, if the multivitamin was more broad spectrum, well, this is where the specialty vitamins come in to specifically fill the gaps that you’re looking to target.
And it’s an important category here because a lot of us will have deficiencies in certain nutrients and micronutrients that will actually play out a significant role in our overall health. Being vitamin D deficient can cause big problems, being vitamin B12 deficient if you’re following a vegan diet can cause big problems. But what I recommend here is you actually go at this with more specificity. In other words, get some blood work done, get the help of a physician to determine where you might be lacking in specific areas. And again, it can be incredibly safe for all these age categories, provided you’re taking a more measured approach, making sure that what you’re taking you’re not taking in excess, but making sure you’re taking it for a purpose.
And when you do fill in the gaps with a specific action plan, you’d be amazed at sometimes the difference it can make in terms of how you feel and overall, how you perform. So, for me, the specialty vitamins are something you should definitely look into, but make sure you’re taking a selective approach when choosing yours. And now we get into more of the muscle building or weight training supplements. And the one leading off the list here is the one that actually leads the category in popularity and we’re talking about protein powder. And ironically, I like to start by saying, I don’t even really view protein powder as a supplement.
I think of it more as an alternative source of protein, like I do beef, chicken or fish. And sometimes it’s actually a much more convenient form of protein for a lot of people to make sure that they’re getting in their adequate daily protein amounts. That being said, where do we start? Do we start as young as 10 to 13? My idea here is not necessarily.
I think that kids at this age bracket, they’re not even really training yet with a purpose, they may not even be lifting weights yet. So, the protein that they should be able to get from a good nutrition plan, which, yes, should be in place by this age, doesn’t really necessarily need to come from external sources. But in the 14 to 19 age range where we all start lifting weights, we hit high school, we start competing in sports, our goal is to build muscle. We want to make sure we’re supporting those efforts. And here are good, high quality protein, I stress a good high-quality protein, is a great thing to have.
Now as we get into older and older age groups, I actually think that it becomes even more important again for two reasons. Number one, as the body starts to become bigger, right, as you go from being a 90-pound kid to 180-pound man, your protein requirements will go up as well. Because we know that the recommendations are most often based upon your body weight or at least your lean body mass, but in some factor, it’s related to the size of your body. So, as you start to become bigger and more mature, your body’s requirements for protein will go up as well. So, for sure, having a place that you can conveniently rely on to get your protein needs met, is actually really well done through protein powder, the same thing here.
But for a second reason, I think it becomes incredibly important as you start to get into these age brackets. Because as we get older, we start to fight muscle loss. In other words, we’re trying to play for the tie at the very least, not losing the heart or muscle we worked hard to gain throughout our earlier years. Protein powder is a must when it comes to trying to, or at least protein in some form, is a must to try to preserve the muscle that you have. So, in my opinion, protein powder is one you’re definitely going to want to look into when you’re constructing your own supplement timeline.
Speaking of protein, if you’re looking for the highest quality protein available on the market with an industry leading 30g per serving, you can find Athlean PRO30G over at Athleanx. com. It’s the only one I trust and the only one I actually put my name on the back of the bag. Now back to the video. Next up in our supplement categories is yet another that actually I don’t consider a supplement because it’s not.
We’re talking about TRT. The problem is, though, you hear people talk these days, you think that is just as much a supplement as the multivitamin that you might pick up at GNC, but it’s not. It’s a drug with drug like effects. You shouldn’t be considering TRT in the same realm of supplementation and there’s a very important reason why. Because once you start taking TRT, in many cases, you need to stay on it for the rest of your life.
None of the others here are that mandatory. You can get off whenever yo