What Nutrients Do Older Adults Need? The Best Supplements for Over 50s

As we age, our bodies naturally become more prone to certain vitamin deficiencies, which can lead to health problems. But the good news is, there’s a wide range of nutritional options for older adults that can help keep you feeling balanced and healthy in your golden years.

Whether you’re thinking about taking supplements or looking for ways to improve your health, it’s never too late to start making small changes that can have a big impact on your physical and mental well-being. In this guide, we’ll explore the best supplements for those over 50, so you can feel your best as you age.

 What is a dietary supplement?

Supplements help you get the nutrients your body may be missing. They come in various forms, including pills, capsules, drink powders, and even yoghurts, which can be helpful if you find swallowing tablets difficult due to limited mobility.

They are designed to complement a balanced diet and fill in the gaps when meals don’t provide everything you need. Whether you need a boost in specific vitamins or want a little extra support for your immune system, supplements are an easy way to stay on top of your health.

Are supplements right for you?

Supplements aren’t always the right choice for everyone. You’ll need to be careful with how much you take, as too much of certain vitamins and minerals can do more harm than good.

Vitamins like Vitamin D and Vitamin K are stored in your body’s fat supply, which means they can build up over time without you even realising it. This can lead to excess calcium in your body, which weakens your bones and puts added strain on your kidneys. 

Water-soluble vitamins, like Vitamin B6 and Vitamin C, can also pose problems when taken in excess. You’re most likely to experience an upset stomach, but this can even cause nerve damage in some extreme cases.

Before starting any supplements, it’s good to check in with your GP. They can help you figure out if you need any extra nutrients and make sure you’re not accidentally taking too many. Sometimes, your doctor may suggest a blood test to see if you’re low on any vitamins before recommending that you take any supplements.

The top 5 supplements for older-aged women

For older women, there are a few supplements that can significantly improve the health of your bones and joints, which can become vulnerable post-menopause.  Here are some of the most beneficial supplements to consider:

1. Calcium

Around 1 in 10 women don’t get enough calcium, which can lead to weaker bones and a higher risk of fractures from falls and trips. Calcium keeps bones strong and becomes even more essential as we age. After menopause, women’s bodies start to absorb calcium less effectively, which makes it much easier for your bones to become brittle, increasing the chances of accidental injuries.

2. Vitamins D & K

Vitamin D helps your body absorb calcium, which is crucial for bone health. This vitamin is made in the body, more specifically the skin, which creates it using UV light from the sun. Unfortunately, as we age, our skin becomes less able to convert UV into vitamin D, producing just 40% of the amount created by younger skin. As a result, this can lead to deficiencies. Vitamin K works alongside vitamin D to direct the calcium that has been absorbed towards your bones and teeth. It also supports heart health by regulating the amount of calcium in the bloodstream, reducing the risk of blood clots.

3. Omega-3

Omega-3 fatty acids are generally associated with heart health because they reduce your blood pressure, but there’s far more to them than meets the eye. They also help reduce inflammation in the body, which is particularly important for older adults dealing with arthritis or joint pain. In fact, studies have shown that omega-3s can help reduce the discomfort and stiffness associated with these conditions. These acids also support brain health, which becomes more crucial as we age, and are known to help with cognitive function. In fact, regular use may even reduce the risk of degenerative conditions like Alzheimer’s.

4. B Vitamins (B12 & B6)

B vitamins are some of the most important, because they help out across several different areas of the body; energy, nerve health, and red blood cell production. As we age, our bodies can struggle to absorb enough B12, leading to tiredness, memory issues, and even memory decline. Similarly, vitamin B6 helps support healthy brain function and turns our food into energy, which is vital for older adults who may feel more fatigued.

5. Zinc

Zinc is essential for maintaining a strong immune system and helping wounds heal faster. As we age, zinc levels often decrease, which can lead to a weakened immune system and a loss of taste or smell. Studies show that nearly a third of older adults have low zinc levels, and a deficiency can lead to slower healing, infections, and more frequent illnesses. Taking zinc supplements or eating zinc-rich foods, including red meats like beef, crabs and oysters, and legumes, can help you stay strong and healthy.

The best vitamins and supplements for over-60s men

While a balanced diet is essential, some nutrients are more difficult to get through food alone, especially as you age and your appetite decreases or certain foods become more difficult to eat. Here, we’ll go through some of the key vitamins men over 60 should consider:

1. Calcium

Calcium is vital for bone health, but unfortunately, it’s not something we produce ourselves. As we get older, our bodies become less efficient at absorbing calcium, and the risk of bone-related conditions like osteoporosis increases. About 3 million people in the UK have osteoporosis, and men account for 21.7% of these cases, of which 6.7% are aged 50 or over. While upping your dairy intake is a well-known way to boost calcium levels, it can also be found in plant-based alternatives like leafy greens, tofu, and fortified cereals. Alternatively, there are calcium supplements that usually come in the form of swallowable tablets.

2. Magnesium

Magnesium is key to keeping your muscles working properly, while also improving your heart health and maintaining bone density. Unfortunately, over time, the body starts to absorb magnesium less effectively, which can put you at a higher risk of heart attacks or bone fractures. Magnesium also helps regulate blood pressure and blood sugar levels, so it’s a great way to reduce the likelihood of developing conditions like type 2 diabetes. It even supports sleep and eases symptoms of anxiety and migraines, helping you recuperate and rest at the end of the day. Magnesium-rich foods include leafy greens, nuts, and whole grains, but if you’re not getting enough from your diet alone, a dedicated supplement could help.

3. Selenium

Selenium is an essential mineral that supports the immune system and healthy thyroid function, both of which become more important as we age. It also helps protect the body from stress-related damage by acting as an antioxidant. Boosting your selenium levels can reduce the risk of age-related brain function decline, such as Alzheimer’s and dementia. Despite being so important, it’s estimated that nearly 40% of men over 75 have insufficient selenium levels. You can find selenium in foods like Brazil nuts, seafood, and whole grains. However, if you tend to avoid these food types, a supplement can help make sure you’re still covered.

4. Potassium

Potassium helps maintain healthy blood pressure, supports muscle and nerve function, and can also help to protect against conditions like osteoporosis. As we age, our potassium levels can drop due to changes in our kidney function or even as a side effect of certain medications, leading to muscle weakness and increased risk of high blood pressure.  Foods like bananas, potatoes, spinach, and beans are naturally rich in potassium, but you can also find specific supplements if your GP tells you that your levels are particularly low. Remember to be careful when supplementing potassium, as too much can cause your heart rate to become irregular.

5. Folate

Folate, also known as vitamin B9, plays an essential role in DNA synthesis (when your cells replicate and divide as you age). It’s also vital for cell repair and helps to produce red blood cells. For older adults, maintaining steady folate levels is vital to keeping the brain functioning properly and preventing conditions like anaemia. Folate deficiency can contribute to dementia, increase the risk of strokes, and make you more susceptible to heart disease – so it’s important to eat leafy greens, beans, lentils, and fortified cereals for a natural boost, or speak to your GP about taking folate supplements.

Other ways to stay healthy as you age

While supplements are an excellent way to ensure you get the nutrients you need, they aren’t the only way to maintain your health as you age.

Regular physical activity is one of the secrets to keeping your muscles strong, supporting heart health, and even improving mobility. For older adults, there are plenty of elderly-friendly exercises that can be done either at home or at a local community leisure centre or gym. Whether it’s walking, swimming, or gentle yoga, staying active can help you stay fit and independent for longer.

And, of course, your mental health is equally important. Maintaining your social life can reduce the risks of depression and anxiety, which can naturally become more prevalent with age. Spending time with friends and family, joining clubs, or volunteering can all help you stay connected.

Age in place with Stiltz

Staying active is key to maintaining your health as you get older. A Stiltz home lift can help you move around your home with ease, supporting your independence while keeping you safe and comfortable.

Explore our range of home lifts today, including the classic Duo and wheelchair-friendly Trio models, to find the perfect fit for your home.

Contact our team today to learn more or visit our blog for more advice on ageing in place.