Vitamins after 50: what you need more of and what you need less of
With age, it is not only how you feel that changes, but also how your body absorbs nutrients. That is why vitamins after 50 are chosen a little differently than in younger years.
In this article you will learn which nutrients deserve more attention, what you may need less of, and when to discuss supplements with a doctor.
In brief. After 50, the most important nutrients are vitamin B12, vitamin D and calcium. In post-menopausal women, calcium and vitamin D help reduce bone mineral loss when 1200 mg of calcium and 20 µg of vitamin D are obtained per day.2 Less iron is needed after menopause.4 If you take medicines, discuss supplements with your doctor or pharmacist.
Why do needs change after 50?
With age, the stomach produces less acid, so vitamin B12 is absorbed less well from food.3 The skin produces less vitamin D, and in women after menopause bone density declines more rapidly. In addition, people more often take medicines that may interact with supplements.
Which vitamins and minerals are needed after 50?
| Nutrient | What the sources show | What this means for you |
|---|---|---|
| Vitamin B12 | Contributes to the normal function of the nervous system and to the reduction of tiredness and fatigue.1 With age, less is absorbed from food.3 | B12 in supplements is absorbed more easily than from food. |
| Vitamin D | Contributes to the maintenance of normal bones and normal muscle function.1 From the age of 60, it helps reduce the risk of falling associated with postural instability and muscle weakness.2 | The benefit is achieved with a daily intake of 20 µg (800 IU) from all sources.2 |
| Calcium | In post-menopausal women, together with vitamin D, it helps reduce bone mineral loss.2 | First count the calcium you get from food: dairy products, fortified drinks, sesame. |
| Iron | Post-menopausal women need less of it – like men, about 11 mg per day.4 | For many people, multivitamins without iron are suitable, unless a doctor has identified a deficiency. |
| Vitamin A | For post-menopausal women, it is recommended not to exceed 1500 µg per day.5 | Add up the vitamin A from multivitamins and other supplements. |
Example. The 1200 mg of calcium is counted from all sources together, not only from the supplement.2 If you eat dairy products every day, a high-dose calcium supplement is usually not necessary – it is enough to make up for what is missing.
How can you support your muscles after 50?
With age, muscle mass naturally declines, so strength exercises and enough protein are the most important things. In people over 55, creatine (3 g per day) can increase the effect of strength training on muscle strength, if training is done at least 3 times a week for several weeks.6
Example. Exercises with a resistance band, standing up from a chair or climbing stairs 3 times a week already count as strength training. Start with a light load and increase it gradually.
Do you need multivitamins?
If you eat a varied diet, multivitamins are not essential. They can be convenient if you eat little or the same foods all the time. When choosing, pay attention to:
- whether the product contains iron, if you do not need it;
- the amount of vitamin A;
- the total amount, if you take several supplements together.
When should you talk to a doctor first?
- You take medicines for stomach acidity or metformin – they may reduce the amount of B12 in the body.3
- You take blood-thinning medicines – discuss vitamin K and higher doses of other supplements with your doctor.
- You have kidney disease – calcium and vitamin D doses should be chosen by a doctor.
- You feel constant tiredness, numbness in your hands or feet, or balance problems – these may be signs of B12 deficiency, so it is worth having a blood test.3
Supplements are not a substitute for a varied diet.7
Selected supplements for people over 50
Commercial information. The products below are available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page.
Multi without Iron - N130 - Multivitamins without iron - Swanson
Multivitamins and minerals without iron, 1 tablet per day with food. One tablet contains 1500 µg of vitamin A, so do not take other supplements containing vitamin A at the same time.8
Liposomal Vitamin B12, Methylcobalamin 100mcg - 60 vegan capsules - Osavi
Vitamin B12 (methylcobalamin), 100 µg per capsule. Take 1 capsule per day after a meal.9
Vitamin D3 - High Potency - 1000 IU - 25 mcg - 60 capsules - Swanson
Vitamin D3, 25 µg (1000 IU) per capsule, 1 capsule per day with food. If you take multivitamins containing vitamin D, add up the total amount.10
Creatine Monohydrate, Pure Powder - 227g - NOW Foods
Pure creatine monohydrate powder without additives. For people over 55, the claim is linked to 3 g per day and regular strength training.11,6
Frequently asked questions
Do men over 50 need different vitamins than women?
Essentially no: B12 and vitamin D are important for both. The claim for calcium and vitamin D regarding bone mineral loss applies specifically to post-menopausal women.2
Can vitamins be taken together with medicines?
Usually they can, but some medicines and supplements interact. Tell your doctor or pharmacist which supplements you take.
How long should vitamin D be taken?
Many people need it in autumn and winter, and those who rarely spend time outdoors – all year round.
Scientific sources
- Komisijos reglamentas (ES) Nr. 432/2012, kuriuo nustatomas leidžiamų teiginių apie maisto produktų sveikatingumą sąrašas (konsoliduota redakcija). EUR-Lex
- Komisijos reglamentas (ES) Nr. 1228/2014 dėl leidimo naudoti tam tikrus teiginius apie maisto produktų sveikatingumą, susijusius su ligos rizikos mažinimu. EUR-Lex
- NHS. Vitamin B12 or folate deficiency anaemia – causes. nhs.uk
- EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for iron. EFSA Journal. 2015;13(10):4254. doi:10.2903/j.efsa.2015.4254
- EFSA, Scientific Committee on Food. Tolerable Upper Intake Levels for Vitamins and Minerals. 2006. efsa.europa.eu
- Komisijos įgyvendinimo reglamentas (ES) 2017/672 dėl teiginio apie kreatino ir jėgos treniruočių poveikį vyresniems nei 55 metų suaugusiesiems. EUR-Lex
- Direktyva 2002/46/EB dėl valstybių narių įstatymų, susijusių su maisto papildais, suderinimo. EUR-Lex
- Swanson. Multi without Iron, 130 tablets. Product label.
- Osavi. Liposomal Vitamin B12, Methylcobalamin 100 µg, 60 capsules. Product label.
- Swanson. Vitamin D3, 1000 IU, 60 capsules. Product label.
- NOW Foods. Creatine Monohydrate, Pure Powder, 227 g. Product label.
Disclaimer. This article is for informational purposes only and does not replace a consultation with a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially if you have a chronic condition or take medicines, consult a healthcare professional.
