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The lowdown on the different nutritional supplements you’ll want to take at different stages of your life in order to maximize your workout results

Supplements, as you can imagine, aren’t one size fits all. Oh, sure, there are some that are fairly universal—a multivitamin probably won’t do anyone wrong, while probiotics are considered a fairly good bet to help digestion.

But if your goals are quite specific—and in this case relate to boosting your workout results, rather than simply staying healthy—then we have talked to the experts at ATP Personal Training to find out what you’re going to want to take to get ripped, right.

See also: Grocery Run: What Do Personal Trainers Eat?

20s: Increase muscle mass

Increasing muscle mass requires a large amount of amino acids, so protein shakes are the best supplement to take. Whey protein tends to be the best absorbed and well-tolerated due to its low lactose content. It also has the highest amount of the amino acid leucine, the main driver of muscle growth.

The second choice is BCAAs (Branched-chain amino acids). BCAAs are three amino acids, also found in protein, that have a positive impact and muscle growth. These amino acids are leucine, isoleucine and valine. Drinking 10-15g during your workouts is sufficient to get the best results.

See also: Monday Motivation: Healthy Protein Shake Recipes Feat. Jon Lee

30s: Fight unwanted weight gain

Magnesium is the second most common deficiency after Vitamin D. A magnesium deficiency can be a major cause of insulin resistance, making it easier to gain unwanted weight. Many of those entering their 30s will also experience a higher amount of stress, due to work and starting a family for example.

Since stress depletes magnesium levels in the body, supplementing with a high-quality magnesium supplement will benefit many aspects of your health, including sleep, stress and body composition.

Vitamin D is also essential. Deficiencies often stem from spending too much time indoors, without much exposure to the sun. Taking a vitamin D supplement can increase testosterone levels, which has a positive effect on body composition.

40s: Boost organ function, fight system slowdown

High amounts of chronic, systemic inflammation as we age are correlated to various diseases. Stocking up on fish oil is a great way to counteract this, as it acts as a powerful anti-inflammatory agent. Its benefits also extend to brain health, heart health and mood.

Since sleep issues are also common after the age of 40, having a dose of melatonin will be useful to some of those in their 40s. Melatonin is also a powerful antioxidant with neuroprotective benefits.

50s: Reduce joint pains and increase energy levels

Similar to fish oil, curcumin has a very powerful anti-inflammatory effect. As we age, we tend to deal with more pains and aches, especially in our joints. Curcumin can help soothe these while reducing systemic inflammation that can cause diseases later on in life.

Since curcumin is not absorbed well by itself, it's important to choose one that is combined with black pepper or phospholipids (such as Meriva). Take it with fish oil for maximum benefit.

A great way to take care of many deficiencies at once is by taking a vitamin B-complex supplement. B-complex must be taken in the morning as it can increase energy levels. Since energy levels tend to be on the decline as we age, B-complex is great for a quick boost in the mornings.

See also: 5 Essential Nutrients For Plant-Based Diets

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