Introduction

After 60, physiological changes can alter nutrient needs and absorption, making a food-first approach supplemented by targeted nutrients a pragmatic strategy. Supplements cannot replace varied, nutrient-dense meals, but they can help address common shortfalls—especially for bone, muscle, cognitive, and immune health. Decisions should be individualized and made in consultation with a healthcare professional.

Key Nutrients to Consider

Several nutrients frequently require attention in later life. Vitamin D is important for bone and muscle maintenance; vitamin B12 supports nervous system and red blood cell formation; calcium and vitamin K contribute to bone health; magnesium plays roles in muscle function and reducing tiredness; omega-3 fatty acids (DHA/EPA) support cardiovascular and cognitive function; and vitamin C supports immune function. Protein intake is also critical to preserve muscle mass and functional capacity.

Practical Selection and Use

Testing (for example, serum 25(OH)D and B12) helps tailor doses. Choose vitamin D3 for more reliable increases in serum levels when supplementation is indicated, and consider calcium citrate if low gastric acid affects absorption. For B12, oral or sublingual formulations (methylcobalamin or cyanocobalamin) can be useful when absorption is a concern. When using omega-3 products, review the label for EPA and DHA content and prefer products with third-party testing for purity and oxidation.

Bone and Cognitive Support

Bone-support strategies typically combine adequate calcium and vitamin D plus lifestyle measures such as weight-bearing exercise and fall prevention. Vitamin K and magnesium also support bone maintenance and should be considered when dietary intake is low. For cognitive health, long-chain omega-3s and B-vitamins that participate in nervous system function are commonly included in evidence-informed plans; however, nutrition is only one component of brain health alongside activity, sleep, and cognitive engagement.

Integration with Daily Life and Medications

Timing and formulation matter: take fat-soluble vitamins with meals containing fat and space minerals from certain medications when recommended. Be aware of interactions—vitamin K affects anticoagulants, and herbal supplements can alter drug metabolism. If swallowing is difficult, liquids, powders, or chewables can improve adherence. For practical reading on related considerations, see resources on how vitamin B12 supports skin and aging how vitamin B12 supports skin health.

Contextual Resources and Further Reading

For guidance on supplement timing with meal patterns, review materials on supplements during intermittent fasting supplements during intermittent fasting and a practical take on that topic on Telegraph Should I Take Supplements During Intermittent Fasting for Better Results. For a concise overview of recommended options for older adults, see a summary of the best supplements after age 60 best supplements after age 60. Additional general information can be found on the Topvitamine site.

Conclusion

Supplementation after 60 can be a useful adjunct to diet and lifestyle when chosen based on assessment, evidence, and safety. Prioritize blood testing where appropriate, consider interactions with medications, avoid unnecessary megadoses, and integrate nutrition with exercise, sleep, and social engagement to support long-term function and independence.