6 Supplements You Might Actually Need After 50

2. 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’s probably why fish oil is one of the most popular supplements for 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’re getting enough omega-3s, ask your doctor about testing your levels and whether a supplement could help, Badgett suggests. He recommends a daily dose of about 1 gram of omega-3s.

3. 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 sources such as dairy products, broccoli, kale, sardines and calcium-fortified foods.

If you don’t get enough calcium from your diet — and most Americans don’t — then your body takes it from your bones, making them weaker over time.

Oppezzo suggests tracking how much calcium you’re 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, Oppezzo advises, because that’s 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, says Lingtak-Neander Chan, professor of pharmacy at the University of Washington School of Pharmacy in Seattle.

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.

4. 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 percent of American adults don’t get enough. A simple blood test can tell you if your levels are low, Badgett says. 

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. (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 disease and 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. 

Don’t 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.

5. Creatine

This naturally occurring compound has long been used by athletes to improve muscle mass and athletic performance. But creatine has been getting fresh attention lately as newer research points to benefits for healthy aging. 

“Creatine is used for energy — energy for the muscles but also energy for the brain,” Oppezzo says. “But we lose creatine stores in our muscles over time.”

Even though the research is still emerging, Oppezzo says she encourages family members to take it. It’s 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 Nutrition analyzed 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, but Oppezzo says a smaller woman might need only 3 grams.

6. 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 disease are more likely to have a B12 deficiency.

If you do have a vitamin B12 deficiency — and it’s estimated that 3 to 43 percent 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, Badgett says.

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, Badgett says.

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’s 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,” Chan advises. 

Vitamin C 

Despite popular belief, there’s no solid data to show that loading up on vitamin C will prevent or cure 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,” Chan says. “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’re 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). 

Editor’s note: An earlier version of this story was first published on aarp.org on July 21, 2021. The story has been updated to include new information.