As we age, our nutritional needs evolve, and certain vitamins and minerals become especially important for maintaining health after 50. While there’s a wide variety of supplements available, only a few are truly essential to support aging bodies. Understanding which ones are key can help prioritize essential nutrients and support overall well-being in later years.
According to health experts, three of the best vitamins you should prioritize in your after 50 are calcium, vitamin B12, and vitamin D. We checked in with Dr. Madathupalayam Madhankumar of iCliniq.com to learn about why and how these specific supplements are necessary after 50.
Why Calcium, Vitamin B12, and Vitamin D Are Important After 50
Bone density naturally decreases with age, making bones more prone to fractures and osteoporosis. Calcium is vital for maintaining strong bones and teeth, which is why medical professionals highly recommend this supplement.
Interestingly, vitamin D is essential for calcium absorption and bone health. Additionally, vitamin D supports immune function and reduces inflammation.
"Several studies have reported that dietary intake of these nutrients turns down as age advances. So, after 50 years, many tend to have an inadequate dietary intake of calcium, vitamin B12, and vitamin D," says Dr. Madhankumar. He adds, "Calcium and vitamin D are both essential for bone strength and health. Apart from bones, these are also important for nerve signal transmission and muscle contractions. So once the dietary input turns inadequate, the body may try to get the calcium for the bone by promoting demineralization, making bone weaker and prone to fractures."
Osteoporosis is a common issue in this age group, as he adds, "it's a troubling medical condition that most individuals develop once they drive past their 50s," and by taking calcium, "you can protect yourself from getting osteoporosis."
You’ll notice a lot of seniors taking vitamin B12 shots, and this is for a reason. B12 plays a key role in red blood cell formation, DNA synthesis, and nerve function. As we age, stomach acid production declines, reducing the body’s ability to absorb B12 from food. Deficiency from this vitamin can lead to fatigue, memory issues, and even nerve damage.
"The absorption of vitamin B12 from the diet reduces with aging, and that is why we have to get vitamin B12 supplements to counter the deficiency. Vitamin D and vitamin B12 are also critical for brain health, particularly cognitive functions. To keep you away from cognitive impairments like memory loss, it is always better to have these as supplements," explains Dr. Madhankumar.
Is it better to take them as supplements over 50 or through foods?
While taking these vitamins through your diet is always better than taking them through supplements, Dr. Madhankumar notes that this might not be possible for everyone. Plus, due to reduced absorption as you get older, it may be difficult to get these nutrients through food. "Supplements can be the best way to keep deficiencies at bay," in these cases, he explains.
He further adds that seeking advice from a medical professional is always key before adding supplements to your diet. They can explain "which nutrients can be incorporated through diet and which else needs backup through nutritional supplementation."
