Plenty of products claim to boost your health after 50 — but what does the science say? Walk down the supplement aisle at the pharmacy, and you’ll see rows of pills promising to help with almost everything — memory, joints, sleep, bones, energy and more. So, it’s no surprise that supplements are popular among older adults seeking ways to feel better and stay healthy as they age. About 3 out of 4 adults over age 60 said they had used at least one supplement in the previous 30 days, according to the National Health and Nutrition Examination Survey. One in 4 said they had taken four or more. Supplements can play a role in supporting your health, but they’re not meant to replace the basics. Your starting point should be an exercise routine that includes aerobic activity and strength training. Many doctors also recommends adopting a Mediterranean diet, healthy sleep habits and stress-management practices. From there, supplements should be used selectively. The goal is not to put everyone on a long list of pills, but to use evidence-based supplements to correct common deficiencies, support function and offset medication-related depletions.
What to consider before taking supplements
Deciding which supplements to take can be complicated. Part of the challenge is that supplements are less tightly regulated than prescription medications and are often studied in shorter, smaller trials. Adding to the confusion: Testing has shown that what’s inside supplement bottles can vary widely from brand to brand. For that reason, look for supplements verified by third parties like the NSF, USP or consumerlab.com to certify purity and quality. It’s also important to talk to your doctor before taking a new supplement to ensure it doesn’t interfere with other supplements or prescriptions you’re taking, they say. Your clinician can also test for deficiencies to determine which supplements, if any, make sense for you.
Here are six supplements to consider after age 50.
- A high-quality multivitamin Age-related physiological changes can make it harder for older adults to absorb vitamins and minerals from food, Ring says. Common medications can also interfere. For example, metformin and proton pump inhibitors can lower B12 and magnesium levels, while some diuretics can deplete magnesium and potassium, she says. National nutrition data shows that many Americans fall short in consuming key nutrients, including vitamins D, E, A and C, as well as B12, calcium, magnesium and protein — all important for muscle strength, immune function and brain health. If you’re concerned you’re not getting enough nutrients from your diet, you may want to consider a well-designed multivitamin to fill the gaps, Ring says. Choose one with ingredients at or near recommended daily levels rather than one that has megadoses, she advises, since getting too much of some nutrients can be harmful. Research on multivitamins is mixed, but some studies suggest taking one can help support a healthy immune system and delay age-related cognitive decline.
- Fish oil/omega-3s The omega-3 fatty acids in fish — especially EPA and DHA — have been shown to support heart health, slow cognitive decline, ease joint pain and preserve muscle. That is probably why fish oil is one of the most popular supplementsfor older adults, with as many as 1 in 5 people over age 60 saying they take it daily, according to a 2023 report. The evidence on fish oil supplements isn’t as strong as it is for eating fish, but studies suggest they may offer benefits for brain and joint health. For example, a 2022 systematic review of nine randomized trials found that people taking omega-3s showed modest improvements in memory and learning. A 2023 meta-analysis found that people with osteoarthritis who took omega-3 supplements reported less pain and better movement than those taking a placebo. The latest studies also show modest benefits for heart health, mostly in those who don’t eat fish or who have risk factors for heart disease. However, higher doses have been linked to irregular heart rhythm, prompting many experts to urge caution, particularly for older adults with a history of heart problems. To see if you are getting enough omega-3s, ask your doctor about testing your levels and whether a supplement could help. Many recommend a daily dose of about 1 gram of omega-3s.
- Calcium Calcium plays a key role in bone health, teeth and muscle movement. Doctors generally recommend trying to get as much as you can from food sourcessuch as dairy products, broccoli, kale, sardines and calcium-fortified foods. If you do not get enough calcium from your diet — and most Americans don’t — then your body takes it from your bones, making them weaker over time. You should track how much calcium you are getting from food. Recommended levels are 1,200 milligrams (mg) per day for women 51 and older, 1,000 mg per day for men ages 51 to 70 and 1,200 mg per day for men 71 and older. If your intake is low, talk to your doctor about whether a supplement makes sense. Look for dosages of no more than 500 mg, because that is as much as your body can absorb at a time, and getting too much calcium can cause heart problems or kidney stones. If you opt for calcium carbonate (which is more affordable than calcium citrate, the other form found in supplements), you should probably take it with food. If you also take a supplement that contains iron, you should take that at least four hours apart from your calcium pill. Make sure to check with your doctor about whether any medications you’re on interact with calcium supplements (for example, bisphosphonates to treat osteoporosis; the thyroid hormone levothyroxine; and tetracycline-class antibiotics) or if there are any side effects (constipation, for example) that are cause for concern.
- Vitamin D Calcium can’t do its job without vitamin D. It helps your body absorb calcium and supports bone health, muscle function and immune health. You can get vitamin D from sun exposure and foods rich in vitamin D, like salmon, egg yolks, and fortified foods like milk and cereals. But about 40% of American adults don’t get enough. A simple blood test can tell you if your levels are low. A vitamin D deficiency is often the result of two things that are becoming more common among Americans: obesity and not enough exposure to sunlight. (NOTE: Sunlight through a window doesn’t count.) Safety is key, of course, because too much sun exposure can cause skin cancer. Even if you’re getting enough sunshine, it might not do the trick, because the aging process interferes with the skin’s ability to make vitamin D. Having darker skin does too. People with Crohn’s diseaseand celiac disease are also more likely to have a vitamin D deficiency. If lab results show you are deficient in vitamin D, the recommended daily intake is 600 international units (IU) up to and including age 70 or 800 IU if you’re over 70, according to the National Institutes of Health (NIH). Make sure you consider that vitamin D can also be found in other supplements like a multivitamin or a calcium pill. Taking too much can raise blood calcium levels and increase the risk of kidney stones and other problems. Do not forget to ask whether vitamin D might affect medications you’re taking. Some cholesterol-lowering statins, such as atorvastatin (Lipitor), may not work as well when taken with vitamin D supplements. Similarly, the weight loss drug orlistat (Alli) can reduce the amount of vitamin D your body absorbs from food and supplements, according to the NIH.
- Creatine This naturally occurring compound has long been used by athletes to improve muscle mass and athletic performance. But creatine has been getting fresh attentionlately as newer research points to benefits for healthy aging. Creatine is used for energy — energy for the muscles but also energy for the brain. But we lose creatine stores in our muscles over time. Even though the research is still emerging, however, it is still encouraged to take it. It is one of the safest, most studied supplements, she says, and it offers some intriguing benefits for brain health, fatigue and muscle preservation. For example, a 2025 meta-analysis published in Frontiers of Nutritionanalyzed 16 trials and found creatine supplements improved memory, attention time and processing speed. Other studies suggest it may help boost energy levels. And decades of well-documented studies reveal it can improve strength and help preserve muscle mass, especially if paired with strength training and plenty of protein. The typical creatine dosage is about 5 grams, however a smaller woman might need only 3 grams.
- Vitamin B12 Remember how aging makes it harder for the body to use calcium? And to make vitamin D? When it comes to vitamin B12, older adults are again at a disadvantage. That’s because aging impacts the body’s ability to absorb this essential nutrient, which plays an important role in regulating blood, nerve and genetic health, according to the NIH. Older adults who are vegetarian or vegan, who take the antidiabetic medication metformin or who take gastric acid inhibitors to treat certain digestive problems are even more likely to be B12-deficient. Just like with vitamin D, people with Crohn’s or celiac diseaseare more likely to have a B12 deficiency. If you do have a vitamin B12 deficiency — and it’s estimated that 3% to 43% of older adults do — you will be more likely to develop anemia. A B12 deficiency can also lead to neuropathy or nerve damage(which may feel like tingling or numbness in your hands or feet), balance issues, depression, confusion, poor memory and dementia-like symptoms. How much do you need? The NIH recommends that adults get, on average, 2.4 micrograms (mcg) per day of vitamin B12. When it comes to food, you can get what you need from fish, meat, poultry, eggs, milk, clams and beef liver, as well as from some fortified cereals. Many multivitamin supplements contain this key nutrient, or you can take it on its own. There’s no need to worry if your supplement contains a higher dose than what’s recommended. Unlike calcium and vitamin D, “vitamin B12 has not been shown to cause any harm, even at high doses,” the NIH maintains. Just be sure to talk to your doctor about any medications you are on that could interact with a vitamin B12 supplement.
What about curcumin/turmeric?
Many older adults deal with stiff knees, aching hips or sore hands. Curcumin, the primary active ingredient in turmeric, is an anti-inflammatory that may help relieve joint pain, especially osteoarthritis. Some of the strongest evidence of its effectiveness is for knee osteoarthritis. In a 2021 review of 10 high-quality studies, published in BMJ Open Sport & Exercise Medicine, turmeric/curcumin reduced pain and improved function in older adults with the condition. Other research suggests curcumin can reduce markers of inflammation like C-reactive protein (CRP) and may also improve mood, glucose control and cognitive function. If you want to try it, many experts suggest taking 500 mg twice a day. Keep in mind it may take up to 12 weeks to notice benefits. Turmeric and curcumin are associated with liver problems, so, as with all supplements, it is important to loop in your doctor before starting.
Overhyped supplements
Many other dietary supplements lack robust data to support their regular use, and you might want to steer clear of a few altogether.
Vitamin E A vitamin E deficiency is rare in most healthy people, according to the NIH, even if your diet is short on the recommended daily amount (15 mg for adults). Although vitamin E that is naturally present in food causes no harm and does not need to be limited, getting too much from a supplement can be dangerous. For example, high doses of vitamin E in supplement form can increase bleeding risks, especially in adults on blood thinners. Research has also linked vitamin E supplementation to an increased risk of prostate cancer in men. For these reasons, routine supplementation of vitamin E should be avoided.
Vitamin C Despite popular belief, there’s no solid data to show that loading up on vitamin C will prevent the common cold. And taking too much vitamin C can cause diarrhea, nausea and stomach cramps. Instead, opt for citrus fruits and vegetables to get the recommended amount needed to support your overall health.
Folic acid For most people, there is no need to take this B vitamin, since many foods, such as cereals, are fortified with folate. Folic acid deficiency is rare in the United States. Its routine use in aging has not been supported by research. One exception: Folic acid supplements are recommended during pregnancy.
Beta-carotene If you’re taking beta-carotene in hopes that it will ward off cancer or cardiovascular disease, experts say it’s best to stop. In an update to its recommendations, the U.S. Preventive Services Task Force now advises against taking the supplement to prevent these two leading causes of death, citing no known benefit and a possible increased risk for lung cancer in some populations, including smokers and people who have been exposed to asbestos. Experts say if you are interested in reaping the benefits of beta-carotene, switch up your diet instead. You can find it in yellow, orange and leafy green vegetables and fruits (think carrots, sweet potatoes, spinach and broccoli).