Hectic lifestyles and rushed meals often mean we don't get all the vitamins and minerals we need. Our fitness expert, Josh Salzmann, has suggested some helpful supplements that ensure you're getting your daily essential nutrients. Most of these are available at health shops. As always, check with your doctor or GP before trying any new supplements.

During pregnancy

Folic acid (400ug per day) is essential to prevent birth defects like spinabifida in unborn babies.
Zinc, which is crucial for hundreds of bodily functions, and magnesium both ensure optimum growth for mother and baby.
Some doctors also say that Omega-3 capsules have a great influence on the central nervous system of the foetus.
Vitamin E is another good one that protects our cells, supports the immune system and is involved in healing and growth.
During pregnancy it is important not to take vitamin A supplements as they can cause facial deformities to the foetus.

From your 20s to your 50s

Calcium, magnesium and multiminerals are important for bone formation and maximum bone density.
Vitamins C, K, D and B support the immune system and help repair tissue damage.
Antioxidant capsules contain a mixture of vitamin and minerals such as vitamins C and E and zinc, all of which protect our hearts and lungs.
Omega-3 fats are essential for cell repair. Choose multiminerals that contain iron, but check with your doctor first because it can be dangerous if taken in high doses.

After menopause

During this time of life, your cells need extra support because their ability to renew has diminished, so vitamins A, C and E are recommended.
You should also consider taking selenium because it helps other antioxidants (such as vitamin E) cancel the action of free radicals in the body, which have been linked with diseases such as cancer.
Lipase, protase, and amylase provide digestive support with enzymes, which unlock nutrients in foods, so that the body can absorb vitamins and minerals efficiently.
Gingko Biloba boosts mental awareness and improves circulation.