Best supplements for over 50s: Four beneficial daily pills to take

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With this in mind, adults over the age of 50 “may need more of some vitamins and minerals than younger adults do”. Thus, if you are looking for a quick fix, supplements could help. Experts at the National Institute on Ageing recommends four supplements to take when you are 50 and older. The first one is calcium, which works in tandem with vitamin D to keep bones strong.

In older age, the risk of bone loss increases and, as such, painful fractures are more likely.

For those who are curious as to which foods naturally contain calcium, it may surprise you to find out that it is not reserved only in diary products.

Dietary calcium can also be sourced from canned fish with soft bones, dark green leafy vegetables (such as kale), as well as supplements.

Another supplement recommended daily from middle age is vitamin D.

As people age, the skin is less efficient at converting the sun’s rays into vitamin D.

So while the UK population are advised by the NHS to take vitamin D supplements from October to March, older adults would benefit from taking it all year round.

Small traces of vitamin D can also be found in oily fish and fortified foods.

The National Institute on Ageing suggests taking vitamin B6 supplements too.

Needed to form red blood cells, vitamin B6 is crucial for everyday functioning.

Foods rich in vitamin B6 include: potatoes, bananas, chicken breasts, and fortified cereals.

The final supplement recommended in later life is vitamin B12, which helps to keep red blood cells and nerves healthy.

Strict vegetarians and vegans could also benefit from taking vitamin B12 supplements.

This is because vitamin B12 is found in animal foods, such as eggs and beef.

“Talk with your doctor about whether taking a B12 supplement is right for you,” the National Institute on Ageing added.

Four supplements to consider taking once you’re 50 years old and older:

• Calcium
• Vitamin D
• Vitamin B6
• Vitamin B12.

How much of each vitamin should I take?

The Dietary Guidelines for Americans, 2020-2025, suggests men should consume 1,000mg of calcium daily.

For women over the age of 50, this recommendation increases to 1,200mg daily.

As for vitamin D, people should take 600IU (International Units) for people aged 51 to 70 and 800IU for those over 70.

For vitamin B6, women need 1.5mg each day while men need 1.7mg each day.

When it comes to vitamin B12, the recommended dose is 2.4mcg (micrograms).

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