Vitamins for over 50s and over 60s: what changes with age and where to start

Who this section is for

People over 50 and 60 who want to know which vitamins they actually need. And their adult children, who are often the ones ordering from iHerb for a mum in Swansea or a dad who lives on his own.

We don’t review “senior formulas”. Instead you’ll find what changes with age, what official advice supports, and how to keep supplements from clashing with medicines.

What changes after 50 and 60

• B12 is absorbed less well. Many older adults have less stomach acid, which is needed to release B12 from meat and dairy. That’s why the NIH advises over-50s to get most of their B12 from fortified foods or tablets. More in our vitamin B12 guide.
• Skin makes less vitamin D. It becomes less efficient with age, and most of us spend less time outdoors. The NHS advises 10 mcg a day all year if you’re not often outside.
• Muscle and bone mass shrink. Protein from food, staying active, and calcium with vitamin D all help. The European Society for Clinical Nutrition (ESPEN) advises older people to eat at least 1 g of protein per kilo of body weight a day.
• More medicines. Blood pressure, diabetes, cholesterol, thyroid: each tablet can raise its own question about supplements.
• The kidneys slow down. MedlinePlus (NIH) notes that medicines stay in the body longer with age, and doses sometimes need reviewing.

Where to start after 50

Pick the situation closest to yours and open the guide that fits

Your situation

I'm 50–64 I rarely go out I take a lot of medicines I help my parents Swallowing is hard Kidney disease

What to do first

Think about vitamin D and B12; the rest depends on you

After 50, B12 from food is absorbed less well, so the NIH advises getting most of it from fortified foods or a supplement. Vitamin D matters in autumn and winter.

Guide figure: vitamin D 10 mcg (400 IU) a day in autumn and winter (NHS)

Vitamins over 50

Topics in the 50+ section

Topic	What matters	Guide
Which vitamins you need	D, B12; calcium and protein from food	vitamins for over 50s, 60s and 70s
Bones and falls	vitamin D, calcium, strength and balance	bone health and osteoporosis supplements
Muscle	protein, activity, creatine in some cases	sarcopenia and muscle loss
Supplements and medicines	statins, warfarin, levothyroxine, diuretics	supplement and medication interactions
Kidneys	magnesium, potassium, vitamin D only with your doctor	supplements to avoid with kidney disease
Swallowing	drops, chewables, splitting tablets	trouble swallowing pills
Constipation	fluids, fibre, activity, care with magnesium	constipation in older adults
Sleep	routine, daylight; melatonin is prescription-only in the UK	sleep problems over 60
Memory	a check-up matters more than supplements	memory over 60
Helping parents	a chat, a list, a pill organiser	vitamins for elderly parents
Medicines list	all medicines and supplements on one sheet	medication list template
Pill calendar	a weekly chart with tick boxes	printable pill calendar

Vitamins for the elderly: checks before you buy

Before a new bottle joins the others, check how it fits with everything you already take. Five quick checks:

Five checks before you buy

Tick what you've already checked. Anything left unticked is a question for your pharmacist

0 / 5 checked

• I know why I'm buying it. Official advice exists for vitamin D and B12 after 50. It doesn't exist for anti-ageing blends. Read more
• I've checked my multivitamin doesn't already contain it. Vitamin D, calcium, iron and vitamin A are often already in it. Two bottles can mean a double dose. Read more
• My GP or pharmacist knows about all my medicines. Some supplements change how warfarin, levothyroxine, diuretics and blood pressure tablets work. Read more
• Iron only after a blood test. From 50, women need 8.7 mg of iron a day, the same as men (NHS). Without a shortfall, you don't need a supplement. Read more
• I can comfortably swallow a tablet this size. If not, look for drops, chewables or a powder. Read more

When to see your GP rather than shop

• You’ve lost weight without trying, or lost your appetite.
• You have numbness, tingling in the feet, unsteadiness or memory problems. Ask for a B12 test before starting tablets.
• You’re falling or feeling dizzy more often.
• You take several medicines and can’t remember what some are for. Ask for a review of the whole list.

How to choose on iHerb

1. Make a list of medicines for your GP and show it to your GP or pharmacist.
2. Start with one nutrient at a sensible dose: vitamin D 400–1,000 IU, B12 500–1,000 mcg.
3. Compare doses with your multivitamin so you don’t double up.
4. If tablets are hard to swallow, choose drops, chewables or a powder.
5. Not sure where to start? Try our vitamin check; it has answers for ages 51–64 and 65+.

Bottom line: what to choose

I rarely go outdoors

Vitamin D3 400 IU (10 mcg)

All year, as the NHS advises

Vitamin D3 on iHerb

Over 50, few fortified foods

Vitamin B12 tablets

Check your multivitamin doesn't already cover it

Vitamin B12 on iHerb

Tablets are hard to swallow

Vitamin D drops

Check how many IU one drop gives

D3 drops on iHerb

Buttons lead to selections of the right form on iHerb. These are affiliate links; your price doesn't change.

FAQ

What vitamins should over 50s take?

Official advice is short. The NHS recommends 10 mcg of vitamin D a day in autumn and winter, and all year if you’re not often outdoors. The NIH advises people over 50 to get most of their B12 from fortified foods or supplements. Calcium and protein are best from food.

What are the best supplements for over 60s in the UK?

The same short list: vitamin D and B12. If you take several medicines, show your GP or pharmacist a list of everything first. Some supplements need spacing out from medicines, and a few combinations are risky.

Do elderly people need iron supplements?

Usually not. From 50, men and women need the same 8.7 mg of iron a day (NHS), which a normal diet covers. Iron tablets are for a shortfall confirmed by a blood test.

Can I take vitamins with blood pressure or heart medicines?

Most vitamins are fine, with exceptions. Potassium supplements and potassium salt substitutes are dangerous with ramipril, losartan or spironolactone. Ginkgo and high-dose vitamin E may add to bleeding risk with warfarin. Ask your pharmacist before you start.

Do I need a special 50+ multivitamin?

Not necessarily. If you choose one, look for an iron-free formula with vitamin A within normal amounts, and check it doesn’t double up on vitamin D or calcium from other bottles.

Sources

1. NHS. Vitamin D
2. NIH ODS. Vitamin B12 – Fact Sheet for Consumers (PDF)
3. NHS. Calcium
4. NHS. Iron
5. Volkert D. et al. ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical Nutrition, 2019
6. Administration for Community Living (US). Older adults' nutrition needs: vitamin D (PDF)
7. MedlinePlus (NIH). Taking multiple medicines safely