Nutritional Needs for Different Ages & Life Stages

Nutrition is a cornerstone of our health and wellbeing, changing as we move through different stages of life. From supporting growth in infancy and childhood to maintaining energy and vitality in later years, understanding nutritional needs for adults, elderly people and children’s nutritional needs helps us make informed choices. This guide breaks down the key nutrients to consider at different stages and shows how supplements can help support a healthy, balanced diet.

Babies’ Nutritional Needs

The first few years of life are critical for growth and development. Proper babies’ nutrition ensures babies receive the nutrients they need, particularly during the transition from breast milk or formula to solid foods.

Key nutrients for babies:

The UK Department of Health recommends babies from birth to one year of age take a daily supplement containing 8.5-10µg of vitamin D*, and that children from one to 4 years take a daily supplement containing 10µg of vitamin D.

Vitamin D is needed for normal growth and development of bones in children and contributes to the normal function of their immune system.

UK guidelines also recommend daily supplements containing vitamins A, C, and D for all children aged 6 months to 5 years*.

Other key important nutrients include iron which supports normal cognitive development in children. For fussy eaters or those with restricted diets, a comprehensive multivitamin can help support their daily requirements. See our range of baby vitamins.

*Unless they are drinking 500ml or more of infant formula a day, as infant formula has vitamins added to it.

Recommended daily allowances (RDA) for babies:

• Vitamin A: 400μg
• Vitamin D: 10μg
• Vitamin C: 30μg
• Iron: 6.9mg
• B Vitamins: B6 (0.7mg), B12 (0.7μg)
• Omega-3: No formal RDA, but two portions of fish per week, one of which should be oily, are recommended. Supplements can help if dietary intake is low.

Children’s Nutritional Needs

As they grow, children's nutritional needs shift to help support energy, cognitive development and immune support. However, ensuring a healthy diet can be challenging, as many children are still figuring out what they like and don’t like, with fussy eating being common. School-aged children especially benefit from a diet that promotes healthy bones and mental focus.

Key nutrients for children:

Calcium and vitamin D are needed for normal growth and development of bone. For children over 4, a daily 10μg supplement of vitamin D is recommended, especially, during autumn and winter.

Omega-3 fatty acids play an important role in our diets.. While oily fish such as mackerel and sardines are great sources, many children aren’t fans of the taste. In these cases, an omega-3 supplement can be a practical solution.

Iron supports normal cognitive development in children, whilst iodine contributes to normal growth of children. For children on vegan or restricted diets, supplements can provide extra support, alongside foods like dairy, meat, eggs and green leafy vegetables.

Recommended daily allowances (RDA) for children :

• Vitamin D: 10μg
• Calcium: 450–1000mg (varies by age)
• Iron: 6.1–14.8mg (varies by age and gender)
• Omega-3: No formal RDA, but two portions of fish per week, one of which should be oily, are recommended. Supplements can help if dietary intake is low.

Wondering ‘What nutrients do children need?’ A comprehensive multivitamin can help bridge the gap. Explore our range of Children’s Vitamins.

This interactive infographic highlights the different nutrients we require through each stage of life.

Nutrition for Teens

Teenagers experience rapid growth and hormonal changes, making ‘teens and nutrition’ a top priority during this stage. A balanced diet and the right supplements can help support both their physical and mental development.

Key nutrients for teens:

Vitamin D contributes to the normal function of the immune system, while calcium is needed for the maintenance of normal bones. Iron supports normal cognitive development. Teenage girls may look to supplement iron to help replenish stores lost during menstruation.

Omega-3 fatty acids. Omega-3 fish oil provides DHA (Docosahexaenoic acid) which contributes to the maintenance of normal brain function and vision. A beneficial effect is obtained with a daily intake of 250mg of DHA.. For teens who consume less than the recommended two portions of oily fish per week, an omega-3 supplement is a useful option.

Teens who avoid dairy may miss out on iodine, which supports normal growth. A multivitamin designed for teens can help support daily needs for vitamin D, calcium, iron, and iodine, especially for those following vegan or vegetarian diets.

Recommended daily allowances (RDA) for teens:

• Vitamin D: 10μg
• Calcium: 800–1000mg
• Iron: 11.3mg (boys), 14.8mg (girls)

Omega-3: No formal RDA, but two portions of fish per week, one of which should be oily, are recommended. Supplements can help if dietary intake is

Nutritional Needs for Adults

Nutritional needs for adults focus on maintaining energy, supporting immune health and overall vitality. Balancing a busy lifestyle can make it challenging to meet these needs through diet alone, which is where supplements can help play a supportive role.

Key nutrients for adults:

What nutrients do adults need? Omega-3 fatty acids provide a rich source of EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). DHA & EPA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.

In addition DHA helps to maintain normal brain function. (The beneficial effect is obtained with a daily intake of 250mg of DHA) .For those eating less than two portions of oily fish per week, supplementation is a useful way to maintain intake, especially as brain health may become more of a focus as we age.

Vitamin B12 contributes to the reduction of tiredness and fatigue, while supporting energy metabolism and the nervous system – beneficial for busy or restricted diets.

The UK Department of Health recommends that everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10μg vitamin D especially during the autumn and winter.

Calcium supports normal bones and teeth, and looking after bone health is a priority as we age, including for women during perimenopause, as well as during and after the menopause. Calcium helps to reduce the loss of bone mineral in post-menopausal women.** Low bone mineral density is a risk factor for osteoporotic bone fractures (In women aged 50 years and older.) A beneficial effect is obtained with a daily intake of at least 1200mg calcium from all sources.

Recommended daily allowances (RDA) for adults:

• Calcium: 700mg
• B Vitamins: B6 (1.4mg for men, 1.2mg for women), B12 (1.5μg for both genders)
• Omega-3: No formal RDA, but two portions of fish per week, one of which should be oily, are recommended. Supplements can help support intake if dietary intake is low.

Find the right fit for your lifestyle with our Men’s Vitamins and Women’s Vitamins.

Nutritional Needs for Seniors & Elderly People

As we age, meeting nutritional needs for elderly people helps support overall health and vitality. Seniors’ nutrition often requires supplementation to compensate for reduced absorption of nutrients and age-related changes.

Key nutrients for seniors:

Vitamin C and vitamin E contribute to the protection of cells from oxidative stress, helping to support our overall health and immune system as we age.

For bone health, vitamin D supports the maintenance of normal bones and teeth, and supports the normal absorption and utilisation of calcium and phosphorus. Calcium is needed for the maintenance of normal bones, while vitamin K contributes to the maintenance of normal bones and works with vitamin D to ensure calcium is used effectively. If you’re considering a calcium supplement, particularly if you’re on medication, it’s always a good idea to check with your GP.

The UK Department of Health recommends that everyone should consider taking a daily supplement containing 10μg vitamin D especially during the autumn and winter.

For adults over the age of 60, it has also been shown that a daily vitamin D intake of 20µg or more from all sources helps to reduce the risk of falling associated with postural instability and muscle weakness. Falling is a risk factor for bone fractures among men and women 60 years of age and older.

Omega-3 fatty acids contribute to the maintenance of normal heart function and can be especially helpful if oily fish isn’t a regular part of your diet. Omega-3 fatty acids provide a rich source of EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). DHA & EPA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.

A supplement is a simple way to help support your intake. .

Zinc contributes to the normal function of the immune system and normal vision. B vitamins, including vitamin B12, support normal energy-yielding metabolism and contribute to the reduction of tiredness and fatigue.

Recommended daily allowances (RDA) for seniors:

• Vitamin D: 10μg
• Calcium: 700mg
• Vitamin C: 40μg
• Vitamin E: 4mg (men), 3mg (women)
• Omega-3: No formal RDA, but two portions of fish per week, one of which should be oily, are recommended. Supplements can help if dietary intake is low.

For age-specific support, explore our Vitamins for Over 50s.

Supporting Your Health Through Every Life Stage

Your vitamin needs change by age , but making informed dietary and supplement choices can help you support your health. From baby's nutrition and vitamins for children to nutritional requirements for adults and elderly nutrition requirements, Vitabiotics offers products designed to meet your unique needs at every stage of life.

Shop our full range of vitamins.