Walk into any pharmacy or health food shop and you will find shelves of supplements dedicated to healthy ageing. Under the umbrella term ‘longevity’, and with names like ‘brain boosters’ or ‘joint support’, there are endless anti-ageing options promising to keep your mind and body feeling younger for longer.
The reality is most older adults do not need to take lots of supplements. While there might be a few specific nutrients that genuinely become harder to absorb as we age, or are more important to top up, there are others where the requirements fall, and where continuing to supplement isn’t just wasteful, but potentially harmful. Here's what the evidence says about which pills to put down, and which ones to pick up.
Where to save your money: 5 supplements you can probably ditch
Iron
Iron is probably the clearest example of where your needs change. Menstruating women need 18mg of iron daily to replace blood lost through periods, but after menopause the recommended daily amount (RDA) drops to just 8mg. Taking too much iron can result in unpleasant side effects such as nausea, constipation and stomach pain. Excessive amounts can also cause inflammation of the stomach lining, and potential stomach ulcers.
If you suspect an iron deficiency or have been taking an iron supplement for a long time, it's worth checking with your GP whether you still need it. Healthy adults aged 60 and over should be able to get all the iron they need through their diet. Foods rich in iron include lean red meat, poultry, fish, beans, lentils, spinach, and fortified cereals. To increase the absorption of iron, combine eating iron rich foods with a source of vitamin C, for example a glass of fruit juice or brightly coloured vegetables.
Vitamin A
Vitamin A, known as retinol, is another one to watch. Some research suggests that having more than 1.5mg (1,500 µg) a day of vitamin A over many years can affect your bones, making them more likely to fracture. This is particularly important for older people, especially women, who are already at increased risk of osteoporosis. Vitamin A toxicity may occur at lower doses in older adults, as the body becomes less efficient at clearing excess retinol. This means that supplements that were once fine can become problematic. If you’re eating liver (including liver pâté) more than once a week and/or taking a supplement that contains Vitamin A, make sure you are not exceeding the RDA of 1.5mg.
NAD+
NAD+ (nicotinamide adenine dinucleotide) has become a wildly popular anti-ageing supplement, endorsed by celebrities and wellness influencers. NAD+ is a molecule that’s essential to cell metabolism, and supplement makers have long argued its levels fall as we age. But a new study, found NAD+ blood levels don't actually decline with age. So while supplements can raise NAD+ levels, there is no age-related drop to correct in the first place. The study authors concluded that ‘healthy adults have no clear reason to take NAD+’.
Zinc
Zinc supplementation directly interferes with the body’s ability to absorb copper. They both compete for the same absorption pathways, and so taking zinc supplements for a prolonged period can deplete copper levels. Zinc supplements are commonly taken by older adults, for their perceived immune benefits. It’s best to check with a health professional to make sure the amount of zinc being taken is not leading to a copper deficiency.
High-dose antioxidant and multivitamin supplements
It is estimated that 70% of adults aged 65 or older are taking a multivitamin supplement. A large study reviewing the evidence of taking supplements in older age found that taking a multivitamin did not reduce the risk of chronic diseases such as heart disease, cancer or Alzheimer's. The best-supported anti-aging strategy remains unglamorous: eating well, doing regular exercise and reducing the amount of saturated fat, salt and sugar in your diet has the greatest effect on health.
The supplements that might be useful:
Vitamin D
Adults aged over 65 are at risk of vitamin D deficiency, and unlike in younger years, simply getting outside more doesn’t reliably fix it. Our bodies become less efficient at synthesising vitamin D from sunlight as we get older. In the UK, where overcast skies are the norm for much of the year, the deficiency is even more pronounced. Vitamin D supports bone strength, immune function, and increasingly appears to play a role in heart health and blood sugar regulation.
The NHS recommends that everyone over 65 takes a daily supplement of 10 micrograms, but many specialists argue the evidence supports a slightly higher dose for most older adults. Check out our review of the best vitamin D supplements, tried and tested.
Vitamin B12
Vitamin B12 is the other standout. Up to 43% of adults aged 60 and older may have B12 deficiency, largely because we produce less stomach acid as we age, making it harder to extract B12 from food. This is compounded by the fact that heartburn medications, widely prescribed to older adults, suppress stomach acid further, making dietary B12 even harder to absorb. Left unaddressed, low B12 can cause fatigue, balance problems, and cognitive decline that is sometimes mistaken for early dementia.
Unlike the fat-soluble vitamins where excess accumulates dangerously, B12 is water-soluble, meaning the body simply excretes what it doesn't need. This makes it one of the few supplements where there is little downside to supplementing routinely after 60. Check out our tried and tested review of the best vitamin b12 supplements.
A nutritionist’s advice
While supplements can play an important role in healthy ageing, more is not always better. After 60, the focus should be on addressing any genuine nutritional gaps rather than spending money on excessive amounts of supplements.
First start with dietary intake. For bone, brain and overall health, it’s sensible to include good sources of Vitamin D, B12 and in some cases calcium and omega-3 in the diet. Where this isn’t possible, these are supplements to consider.
The best approach is to consult a health professional before starting any new supplement, especially if you are taking any prescription medications, to ensure that what you take is tailored to your individual needs rather than the latest wellness trend.
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