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How to Support Your Health in Your 20s: 5 Supplements to Consider
Kylie · February 4, 2025
When you enter your 20s, life starts to change.
It’s the time to manage new responsibilities—like a job, bills, and other aspects of adulthood.
You may also notice that your body doesn’t feel the same when you rely on quick meals like ramen noodles and coffee. Establishing healthy eating habits is an important part of supporting your overall well-being as you age, but for many, it might not always feel like a top priority.
This could be one of the reasons why many people gain weight during their 20s [1]. Your 20s can be a time to build healthy habits that set the foundation for long-term wellness, or it could be a period where fatigue, weight gain, and other challenges are harder to manage.
So, how can you stay healthy through this period? The answer is in making small, smart choices for your nutrition.
You don’t have to overhaul your life by drinking kale juice or spending hours at the gym. Simply ensuring that you get the vitamins and minerals your body needs to perform daily functions can make a big difference.
When your body doesn’t get enough of a specific nutrient, it can lead to issues like brain fog, changes in weight, and other health concerns.
What nutrients should you focus on most in your 20s? To find out, we turned to the latest in nutritional science.
Below, we highlight five supplements that could help you support your energy and wellness as you navigate your 20s.
The Top Supplements for People in Their 20s
Your 20s are a crucial time for building a solid foundation for long-term health. The right nutrients can support everything from healthy skin to cognitive function to digestive health.
Here are some supplements that can help fill in any nutritional gaps:
Multivitamin
There’s a reason your mom encouraged you to take those chewable vitamins when you were younger.
A multivitamin helps provide essential nutrients to support your overall health, even if your diet doesn’t always meet all of your nutritional needs. With the prevalence of processed foods and busy lifestyles, it’s easy to miss out on important vitamins and minerals.
A daily multivitamin provides essential nutrients like vitamin B12 to support your energy levels, vitamin C for general immune health, and zinc for skin health. If you prefer not to take a large multivitamin pill, Manna Liposomal Multivitamin offers a full spectrum of nutrients in a convenient liquid form.
You can drink it straight or mix it with water (or any cold beverage) for an easy way to supplement your nutrition.
Collagen Peptides
The key to maintaining healthy skin, hair, and joints may not be that expensive serum you keep seeing in your feed – it’s collagen.
Collagen is the most abundant structural protein in your body, supporting skin, hair, and joint health.
However, collagen production naturally decreases with age, beginning in your 20s. This reduction may eventually impact the appearance of your skin and the comfort of your joints.
Supplementing with collagen peptides can help support skin elasticity and overall joint health, contributing to a healthy, youthful appearance.
Manna Liposomal Collagen Peptides provide high-quality collagen in an ultra-absorbable form to support your skin and joints.
Pre+Probiotics
Your gut does more than just digest food. The gut microbiome, a community of trillions of microorganisms in your digestive tract, plays an important role in supporting various aspects of your health, including digestion, mood, and immune function.
Unfortunately, factors like stress and processed foods can disrupt the balance of your gut health, leading to discomfort and other digestive issues. Over time, this imbalance may affect your overall well-being.
Gut-related issues can emerge in your 20s, making this a great time to focus on supporting your gut health. Probiotics, which are beneficial microorganisms, and prebiotics, which serve as food for these healthy microorganisms, can help support a balanced gut microbiome.
While fermented foods like yogurt and kimchi are good sources of these nutrients, a quality probiotic supplement such as Manna Liposomal Pre+Probiotic offers a convenient way to help maintain digestive health.
Supporting your gut health may contribute to better digestion and overall well-being.
Vitamin D3
As you enter your 20s and begin spending more time indoors, it may become more challenging to get enough Vitamin D from sunlight, particularly during the winter months. Vitamin D is important for supporting bone health, immune function, and mood.
A deficiency can affect your overall well-being.
Vitamin D deficiency is a common concern in the U.S., and people in their 20s are among those at higher risk. Supplementing with Vitamin D can help ensure your body receives the support it needs, even if your lifestyle limits sun exposure.
For optimal benefits, consider taking Vitamin D3 along with Vitamin K2, as both nutrients work together to support bone health, immunity, and energy. Manna Liposomal Vegan D3 + K2 offers highly bioavailable forms of both nutrients to support your overall health.
Omega-3 Fish Oil
Your 20s are a crucial time when maintaining overall health is essential. Research suggests that some individuals may be at an increased risk for certain autoimmune conditions, such as arthritis, Crohn’s disease, psoriasis, and celiac disease.
Autoimmune conditions occur when the immune system mistakenly attacks the body’s own tissues, often influenced by an imbalance in the inflammatory response. One factor that can help maintain a balanced inflammatory response is omega-3 fatty acids.
Omega-3s are essential fats that support the immune system and promote overall health. Supplementing with omega-3s can help maintain a healthy inflammatory balance, which may support brain function, skin health, and heart health over the long term.
Build Healthy Habits Now for a Strong Future
Your 20s can be a busy and transformative time, with lots of changes happening in your personal and professional life. While health might not always be top of mind, the choices you make now can impact your well-being in the years to come.
The habits you build in your 20s are important for supporting long-term health, helping you feel and function at your best.
Establishing a daily supplement routine can support your nutritional needs and help you maintain overall wellness as you move through different life stages.
Consider starting with a simple step—taking Manna Liposomal Multivitamin daily to ensure you’re getting essential nutrients. With its high absorption and natural ingredients, Manna Liposomal Supplements are designed to help support your overall health and vitality.
Start building healthy habits today, and you can set yourself up for success in the years ahead.
P.S. Take 5 minutes and take our quiz to find your personalized supplement routine for your needs.
FAQ
Staying healthy in your 20s doesn’t have to be complicated. Start by making small, manageable changes. Focus on building a routine that includes eating balanced meals, getting regular physical activity, and taking essential supplements. A simple way to get started is by adding a multivitamin to your daily regimen to cover your nutritional bases. Over time, as you build healthier habits, it will become second nature and you’ll feel the benefits in your energy, mood, and overall well-being.
Even with a balanced diet, many people in their 20s don’t get enough essential nutrients due to processed foods, stress, and busy lifestyles. Supplements help fill in nutritional gaps to keep your body functioning optimally.
If you’re new to supplements, a high-quality multivitamin is a great starting point. It covers essential vitamins and minerals, supporting energy, immunity, and overall health.
Yes! Collagen peptides help maintain skin elasticity and strong hair, while omega-3s and zinc (in a multivitamin) support healthy, glowing skin.
If you experience bloating, irregular digestion, low energy, or frequent illness, your gut health may be off balance. A pre+probiotic supplement can help restore good bacteria and support digestion.
It varies by supplement and individual. Some, like probiotics and omega-3s, may show effects within weeks, while collagen and multivitamins take longer for visible changes in skin, hair, or energy levels. Consistency is key!
Sources:
- https://www.everydayhealth.com/weight/americans-gain-the-most-weight-while-still-in-their-twenties/
- https://healthcare.utah.edu/cosmetic/wrinkles-volume-loss
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9573946/
- https://healthcare.utah.edu/womens-health/20s
This article is for educational purposes only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Manna products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a medical condition.
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