Have you considered your age or sex in your decisions about supplementation?

Would you know where even to begin?

Or what issues or factors need to be thought about?

This question is important, and it’s one that’s often overlooked.

Your body is different at different ages, and so are your needs. What you need, in part, also depends on your sex. That’s why there are different recommended dietary allowances (RDAs) for men and women, for example.

Given these facts, how can you choose the right supplements for your body?

The answer depends. There is no single rule because we amazing humans are diverse and incredible. But there are strong guideposts.

Age-related considerations for choosing the right supplements

Do your needs change with the changing years? (Yes!)

Does your body need the same supplements at age 24 as 64? (Not necessarily)

What are the differences?

Let’s take a look.

The age of iron

There is a crossover between sex and age, especially for women. Childbearing capacity and the reproductive years alter with the course of time; nutrient requirements change accordingly.

Key nutrients like iron and folic acid are paramount, addressing the increased demands of menstruation, pregnancy, and lactation. It’s unsurprising, then, that women of reproductive age are more likely to become anemic. But there’s also another age-related bump in low iron levels: adults over 60 years old.

If you’re anemic, low iron needs to be corrected. Iron supplements may address this; an infusion might also be needed.

Overstressed twenties?

When it comes to age, stress is a big factor. Being “stressed” depletes nutrients, whereas specific nutrients and ingredients can soothe mental strain.

The American Psychological Association reported that women aged between 18 to 34 were more likely to report daily stress than people of other ages. We’re not talking about a sprinkle of tension but stress that felt “completely overwhelming” for 62% of this demographic.

But stress diminishes with the passing years. Forty-eight percent of men and women aged between 35 and 44 feel this overwhelm. That number drops to 9% of women and 8% of men over 65.

Research points to stress as a cause of decreased levels of essential nutrients in the blood; nutrients including magnesium and zinc, calcium, and iron. These play a wide range of roles in the body, and low levels are worrisome. Replacing lost nutrients is important.

Along with replacing nutrients, easing stress may help to buffer against nutrient loss and improve quality of life. There are evidence-based supplements available to do just this.

Ashwagandha is a revered Ayurvedic healing herb. As an adaptogen, it has long been prescribed as a calmative — a natural way to soothe stress. In effect, adaptogens strengthen your ability to cope with psychological distress.

As the article An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda stated, Ashwagandha is a “potent anti-stress agent.”

Our supplement, ThermoSleep, is formulated with calcium, magnesium, zinc, and Ashwagandha.

And a note on sleep…

Diminishing sleep

As we move from childhood to young adulthood to older adulthood, total sleep time decreases. Poor sleep can, of course, feed into elevated feelings of stress, and round and round the cycle goes. For this and other reasons, sleeping well should be a priority.

The nutritional considerations don’t end here.

The loss of muscle

Sarcopenia — “age-related, involuntary loss of skeletal muscle mass and strength” — rises as early as the thirties. Unless you work to build your strength actively, time may work against you. If you let this slide, you’ll likely lose half your muscle mass by the time you reach your seventies.

The remedy?

Sufficient protein intake is key.

As we age, our RDA of protein increases from 0.8 grams per kilogram of body weight to at least one gram per kilogram of body weight. But this can be tricky to consume through one’s diet.

Enter protein supplements!

Taking a high-quality protein supplement ensures you receive enough of this key macronutrient. Whey protein is an ideal option.

Whey Iso Pro contains a hearty amount of 24 grams of protein per serve. That’s an effective, super easy way to ensure an adequate intake! No matter your age.

Gender-specific considerations for choosing the right supplements

There is a range of considerable differences between the sexes. One size does not fit all, from non-identical nutrient requirements to different hormones to distinct anatomical differences. To make matters more complicated, there are similarities, too.

For the sake of this article, let’s look at gender-specific considerations.

Iron and women’s health

As women pass through different life stages, hormonal cycles are crucial in determining their nutritional needs.

During the childbearing years, the demand for iron is higher. As we discussed above, iron is vital for preventing anemia. Anemia, while not strictly a female condition, is more prevalent in women due to menstrual blood loss.

Symptoms of low iron include:

— fatigue

— a drop in blood pressure on standing, with the potential for associated lightheadedness

— grumpiness

— trouble concentrating

— pale skin

If low iron is present, a supplement may help.

Them bones, them bones

Osteoporosis — marked by weak, fracture-prone bones — is a serious condition that affects both women and men. However, this condition is more prevalent in women, so much so that diagnosis in men is more likely to be missed.


Men begin with greater peak bone mass and lose bone more slowly.

Then there is menopause. As menopause occurs and progresses, bone density declines more rapidly. So, how can women (and men) protect “them bones”?

A sufficient intake of bone-building nutrients, including calcium, magnesium, zinc, protein, vitamins D and K, and regular weight-bearing exercise.

A supplement formulated with these nutrients will help to protect your bones. The best way to ensure sufficient intake may well be dual supplements: one with micronutrients, like minerals and vitamins, and another to ensure you consume sufficient protein.

Prostate health

Men have a unique condition that also evolves with age. Notably, prostate health often becomes a focal point.

The prostate gland, as a rule, increases in size with age. This can constrict the urethra, the tubular passage from which urine exits from the urinary bladder to the outside of the body.

Men as young as their thirties and beyond can develop symptoms related to this growth. Because changes may be related to cancer, seeing your doctor is an important first step. That said, specific nutrients can support prostate health.

Polyphenols may help to prevent prostate cancer. Ginger may slow benign growth. Lycopene, the bright red pigment found in tomatoes, helps to reduce symptoms associated with an enlarged prostate.

The takeaway

Choosing the right supplement depends on your personal situation, including factors related to your age and sex. Have no fear here. Adapt and update your regime as needed.

Consume the nutrients required to maintain your health, counter the stresses and strains of life, prioritize sleep, and actively support your amazing body’s recuperative capacity. The choices you make play a crucial role in your overall well-being.