- Some nutrients are harder to get after 60, so supplements can help.
- Vitamin D, B12, omega-3s and more support energy, bones and brain health.
- Staying active, eating protein, hydrating and connecting all boost healthy aging.
Turning 60 comes with plenty of perks—more perspective, well-earned wisdom and, for many, extra time to enjoy favorite hobbies and interests. But aging also brings physiological changes that can make it harder for your body to absorb and utilize certain nutrients. While a balanced diet is the foundation of good health, some nutrients may be more challenging to obtain in sufficient amounts through food alone as we age. This makes supplementation a useful option in the latter years of life. Here are five key supplements registered dietitians recommend considering once you reach 60.
1. Vitamin D
For many older adults, soaking up the sun may not be enough to maintain steady vitamin D levels. This is because, as we get older, our bodies become less efficient at synthesizing vitamin D from sunlight. In fact, “around 50% of people over the age of 60 have low vitamin D levels,” says Lizzy Swick, M.S., RD, who specializes in women’s health. Maintaining optimal vitamin D levels is essential not only for supporting bone and immune health but also may help regulate blood sugar and support heart health.
Optimal vitamin D levels are essential not only for supporting bone and immune health but also for maintaining heart health and regulating blood sugar levels. Since few foods provide a sufficient amount of vitamin D and too much sun can be harmful, Swick emphasizes that taking a supplement is an effective way to maintain healthy levels.
2. Vitamin B12
Getting the right amount of vitamin B12 after 60 isn’t always as simple as it used to be. As we get older, “the body’s ability to absorb vitamin B12 naturally declines due to reduced stomach acid production and changes in the gastrointestinal system,” says Kendal Cozicar, B.S., RD, who specializes in nutrition for older adults. “Vitamin B12 is crucial for maintaining cognitive function, energy levels, nerve health and overall vitality. It supports the production of red blood cells and helps maintain the myelin sheath, which protects nerve cells,” she explains. A vitamin B12 deficiency can lead to symptoms such as fatigue, memory problems and even nerve damage, if left untreated. She highlights that many studies support supplementation for older adults, but it’s advisable to check B12 levels with a healthcare provider before starting a B12 supplement.
3. Omega-3 Fatty Acids
Staying sharp and healthy after 60 often means boosting your omega-3 fatty acid intake. “An omega-3 supplement that provides high levels of EPA and DHA omega-3 fatty acids has been shown to support brain health as we age,” says Swick. Specifically, omega-3s can help improve memory and cognitive function, potentially reducing age-related cognitive decline. Omega-3s have also been shown to support heart health and reduce joint inflammation, two important factors that can improve quality of life after 60. If you don’t eat fatty fish regularly, a supplement with at least 2 grams of combined EPA and DHA per day may be beneficial.
4. Vitamin C
“Vitamin C is a vital nutrient for older adults, supporting multiple aspects of health, including immune function, skin health and overall vitality,” says Cozicar. As we age, our immune system becomes less efficient, making us more vulnerable to infections. Vitamin C helps to strengthen the immune response, making it an important nutrient in the later stages of life. “Additionally, vitamin C is essential for collagen production, which supports skin elasticity and wound healing,” she explains.
It also has antioxidant properties that protect cells from oxidative stress, which increases the risk of age-related diseases such as heart disease, diabetes and neurodegenerative. “Though vitamin C is generally safe, it’s always good to discuss with a healthcare provider if you’re considering supplementation for specific health goals.”
5. Calcium
Calcium isn’t only important for building strong bones in your youth—it remains just as critical as you age. However, the body’s ability to absorb calcium from food begins to decline later in life, increasing the risk of bone loss and fractures. As a result, people over 60 often need more calcium than younger adults to maintain healthy bones and prevent deficiencies. Beyond bone health, calcium also helps to support healthy muscle, nerve and heart function. Therefore, supplementation can benefit your body’s most vital systems. For better absorption and effectiveness, calcium supplements are often paired with vitamin D and vitamin K2.
More Healthy Aging Tips for Your 60s
Supplements can help fill nutrient gaps, but other strategies also support overall well-being in your 60s and beyond. Here are a few expert-backed ones:
- Regular weight-bearing activities: “Regular weight-bearing activities, such as walking, strength training and dancing, are essential for maintaining bone density and muscle strength as we age,” says Cozicar. Not only do they reduce the risk of osteoporosis by stimulating bone growth and preventing bone mass loss, but they also lower the risk of falls by improving balance and coordination. “Regular movement also helps maintain flexibility and mobility, which are important for maintaining independence and avoiding physical limitations.”
- Staying hydrated: “As our sense of thirst decreases with age, it can be easy to overlook hydration, even when the body needs it,” says Cozicar. Staying hydrated is crucial for maintaining energy levels, supporting healthy digestion and keeping skin and joints in good condition. Proper hydration also helps regulate body temperature, aids in nutrient absorption, supports kidney function, helps prevent urinary tract infections and improves cognitive function—all of which are vital as we age. “Consistently drinking water throughout the day, even if you don’t feel thirsty, helps ensure that your body is functioning at its best.”
- Social engagement: “Believe it or not, strong relationships are one of the most important aspects of healthy aging. The quality of our relationships influences well-being, happiness and feelings of meaning and connection,” says Swick. It also plays a role in maintaining cognitive function, with research linking social interaction to a lower risk of cognitive decline and dementia. “Staying connected with others not only promotes mental sharpness but also provides a support network that can be essential for physical and emotional well-being as we age,” Cozicar emphasizes.
- Eating enough protein: Getting enough protein becomes increasingly important as you age because it helps preserve muscle mass and prevents sarcopenia (age-related muscle loss). “Aim to include a high protein food at every meal to ensure you eat enough. Examples include lean meats, seafood, yogurt, eggs, and plant proteins like tofu, beans, and legumes,” says Swick.
Our Expert Take
Getting older comes with changes—and making thoughtful adjustments can help support your health through the years. Supplements like vitamin D, vitamin B12, omega-3 fatty acids, vitamin C and calcium may help fill in nutritional gaps, especially when needs increase or absorption declines. Pairing these with healthy habits—like regular movement, balanced meals, hydration and social connection—can help you feel your best. However, you should always consult a health care provider before beginning any new supplements to ensure they meet your unique needs.
