The Ultimate Dietary Supplement Guide for People Over 60

After 60, the body changes in ways that can reduce nutrient absorption and increase needs. Lower stomach acid can impair uptake of vitamin B12, calcium, and iron, while smaller appetites and common medications add to the gap (1). Well-chosen supplements can help maintain energy, mobility, immunity, and cognition when paired with a nutrient-dense diet and active lifestyle.

• Reduced absorption: Vitamin B12, calcium, and iron absorption declines as stomach acid production decreases (2).
• Bone and muscle loss: Sarcopenia and osteoporosis become more common with age (3).
• Medication interactions: Common prescriptions like metformin, proton pump inhibitors, and diuretics may deplete essential nutrients (4).
• Immune decline: The immune system weakens, making older adults more susceptible to infections and inflammation (5)

 

Vitamin B12

B12 supports red blood cells, nerve health, and memory. Absorption declines with age due to atrophic gastritis and reduced intrinsic factor, so deficiency is common in older adults (2).
Typical dose: 500–1000 mcg/day oral cyanocobalamin or methylcobalamin; some use 1000 mcg weekly. Aim to meet or exceed the RDA of 2.4 mcg/day, with higher supplemental dosing for absorption issues (2).
Note: Check levels if taking metformin or acid-suppressing drugs (1,2).

 

Vitamin D

Vitamin D aids calcium absorption, muscle function, and immunity. Older skin synthesizes less vitamin D from sunlight. Supplementation with calcium lowers falls and fractures (3).
Typical dose: 800–1000 IU/day vitamin D3; individualize to achieve serum 25-OH-D of at least 20–30 ng/mL, staying within the tolerable upper intake level of 4000 IU/day unless medically supervised (3).

 

Calcium

Calcium is essential for bone integrity. Postmenopausal women and adults over 70 have higher needs; excessive supplemental calcium may increase kidney stone risk (4).
Typical dose: Target 1200 mg/day total intake from food plus supplements. If supplementing, split into ≤500 mg per dose for absorption (4).

 

Magnesium

Magnesium supports muscle relaxation, nerve function, glucose control, and bone quality. Intake is often low in older adults and may be reduced further by diuretics or PPIs (5).
Typical dose: 100–350 mg/day elemental magnesium from citrate or glycinate, within the RDA range of 320–420 mg/day from all sources (5).

 

Omega-3 Fatty Acids (EPA + DHA)

Omega-3s help lower triglycerides, support heart health, and may aid cognition and joint comfort (6).
Typical dose: 250–500 mg/day EPA+DHA for general health; 1000 mg/day for cardio protection; 2–4 g/day for high triglycerides under medical care (6).
Note: Monitor if using anticoagulants.

 

Protein and Amino Acids

Sarcopenia accelerates after 60. Adequate protein preserves strength, balance, and independence; leucine is key for muscle protein synthesis (7).
Typical dose: 1.0–1.2 g/kg/day protein, spaced across meals with 25–30 g and at least ~2.5 g leucine per meal (7). Whey or soy isolates can help meet targets.

 

Probiotics

Age-related microbiome shifts can increase constipation, antibiotic-associated diarrhea, and immune vulnerability. Defined probiotic strains can restore balance and support immune function (8).
Typical dose: 1–10 billion CFU/day of evidence-based strains such as Lactobacillus and Bifidobacterium species (8).
Note: Use caution in severely immunocompromised states.

 

Turmeric (Curcumin)

Curcumin exerts anti-inflammatory and antioxidant effects, with evidence for joint comfort and systemic inflammation reduction in older adults (9).
Typical dose: 500–1000 mg/day standardized curcuminoids, ideally with piperine or in a bioavailable formulation (9).
Note: May interact with anticoagulants; stop before procedures.

 

Collagen Peptides

Hydrolyzed collagen supplies glycine, proline, and hydroxyproline that support cartilage and dermal matrix. Trials report benefits for joint symptoms and skin elasticity in adults, including seniors (10).
Typical dose: 5–10 g/day hydrolyzed collagen peptides; up to 10 g/day for joint support (10).
Note: Count toward daily protein.

 

Coenzyme Q10 (CoQ10)

CoQ10 supports mitochondrial energy and may aid statin-associated muscle symptoms and heart function in selected patients (11).
Typical dose: 100–200 mg/day with a fat-containing meal; ubiquinol offers higher bioavailability (11).
Note: May reduce warfarin effect; monitor INR.

 

Test, then target. Prioritize food first, correct documented deficiencies, and avoid mega doses. Space calcium away from thyroid medications and some antibiotics. Coordinate turmeric, omega-3, and CoQ10 with anticoagulation plans. Iron is not routine after 60 unless deficiency is confirmed (1–4,10–11).

 

For most adults over 60, the core list includes vitamin B12, vitamin D, calcium, magnesium, omega-3s, adequate protein, probiotics, turmeric, collagen peptides, and CoQ10. The exact plan should reflect labs, medications, and diagnoses. Thoughtful supplementation can help protect bones and muscles, support cardiovascular and cognitive health, and sustain quality of life into later decades.