Best Supplements After 50: What Changes and What You May Need
After 50, B12 absorption falls and bone and muscle loss speed up. See which supplements make sense (B12, vitamin D, calcium, creatine) and which to skip.
By the editorial team · Updated Oct 14, 2026 · 3 sources cited
The best supplements after 50 address age-related changes. The NIH advises adults over 50 to get most vitamin B12 from supplements or fortified foods because absorption falls. Vitamin D and enough calcium support bones, and protein plus creatine with strength training help preserve muscle. Multivitamins haven't been shown to prevent heart disease or cancer.
Evidence-ranked options
| Supplement | Evidence | Typical dose | Notes |
|---|---|---|---|
| Vitamin B12 | A | From supplements or fortified foods | Absorption from food declines with age. |
| Vitamin D | B | 600 IU (800 IU after 70) | Skin makes less with age. |
| Calcium (to fill a gap) | B | Total 1,000–1,200 mg including food | Food first. |
| Creatine (with strength training) | B | 3–5 g a day | Helps preserve strength and muscle. |
| Omega-3 (if you eat little fish) | C | 250–500 mg EPA + DHA | Fills a dietary gap. |
A: strong · B: moderate · C: limited or mixed · D: good evidence of no benefit. See the evidence database.
Review your list yearly
Bring every supplement to your annual check-up. Use our drug interaction lookup and dose calculator. Related: longevity supplements.
Frequently asked questions
Should I take a multivitamin after 50?
A '50+' multivitamin can cover small gaps, especially B12 and vitamin D, but it isn't a substitute for a good diet and won't prevent chronic disease.
Which supplements interact with common medicines after 50?
Calcium and iron with thyroid medicine, vitamin K with warfarin, and many herbs with blood thinners. Check our interaction tools.
Sources
Educational content, not medical advice. Read our medical disclaimer.