As you get older, your body changes—and so do your nutritional needs. Eating the way you always have might not give you the same energy, bone strength, or immune support it once did. That’s why many older adults start thinking about vitamins and supplements. But do you really need them?

The short answer: sometimes, but only after talking to your doctor.

Let’s take a closer look at which supplements might be helpful after age 65 and how to use them wisely.

Why Food Still Comes First

Getting nutrients from food is almost always better than taking a supplement. Your body absorbs vitamins and minerals best from whole foods, rather than pills. Healthy meals also provide fiber and antioxidants that can’t be bottled in a capsule.

If you’re eating a balanced diet with fruits, vegetables, whole grains, lean proteins, and low-fat dairy, you might already be getting what you need. However, aging can make it more difficult to absorb nutrients. That’s when supplements help fill the gaps.

Key Nutrients to Know After 65

Some vitamins and minerals are especially important as you get older. Here are a few to keep on your radar:

Vitamin D

Vitamin D helps the body absorb calcium and keeps bones strong. It may also support your immune system. Many older adults need a supplement, especially those who spend most of their time indoors.

Calcium

Calcium keeps bones and teeth healthy. After the age of 50, women require more to prevent bone loss. Men need more after 70. If you don’t eat much dairy, your doctor might suggest a calcium supplement.

Vitamin B12

B12 supports nerve function and the production of red blood cells. Some older adults don’t absorb B12 from food as well. If you feel tired or weak, or if your doctor sees signs of low B12, a supplement could help.

Magnesium

Magnesium supports muscles, nerves, and a steady heartbeat. You can usually get enough from leafy greens, nuts, and whole grains, but older adults with certain conditions may need more.

Omega-3 Fatty Acids

Omega-3s are healthy fats found in fish like salmon and tuna. They support brain health, lower inflammation, and protect the heart. If you don’t eat fish regularly, your doctor may suggest a fish oil or algae-based supplement.

Signs You Might Need a Supplement

Not everyone over 65 needs a supplement. But here are some signs you may be missing important nutrients:

• You feel tired, weak, or dizzy often
• You’ve lost weight without trying
• You have trouble chewing or swallowing certain foods
• You take medications that affect how your body absorbs nutrients
• You follow a restrictive diet

If these apply, talk with your doctor. A blood test can check for deficiencies.

Staying Safe With Supplements

Just because it’s sold over the counter doesn’t make it safe. Some supplements interact with medications, and others can be harmful if taken in large amounts.

Tips to keep in mind:

• Talk to your doctor first. Always check before starting a new supplement—even if it’s something “natural.”
• Stick to trusted brands. Choose supplements that have been independently tested for quality by reputable organizations, such as USP or NSF.
• Don’t overdo it. More isn’t always better. Some vitamins can build up in your system and cause problems.
• Check expiration dates. Supplements lose their potency over time, so throw away anything that has expired.

Food Is Still Your Best Medicine

Although some seniors may benefit from supplements, most nutrients are best absorbed through a balanced diet. Supplements are support—not a replacement for healthy eating.

Try to include foods rich in the nutrients you need:

• Dairy or calcium-fortified plant milk for calcium and vitamin D
• Eggs, lean meats, or fortified cereals for vitamin B12
• Beans, nuts, and leafy greens for magnesium and fiber
• Fatty fish like salmon, tuna, or sardines for omega-3 fatty acids
• Colorful fruits and vegetables for a wide range of vitamins and antioxidants

If you’re not sure how to adjust your diet or whether a supplement is right for you, make an appointment with your doctor. They can guide you on what your body needs and what you can skip.

Ready to Take Charge of Your Health?

Find a center near you or take our virtual tour to learn how we can support your wellness journey. Remember to consult with your doctor before beginning any new nutrition plan or incorporating supplements into your care plan.