Supplements aren't essential for everyone, but certain nutrients become harder to get as we grow older. Here are five worth knowing about.

Calcium

Bones rely on calcium, and as estrogen and testosterone levels decline with age, bone density can weaken. Older adults are also more prone to lactose intolerance, so cutting back on dairy may leave them short on calcium. Women face a higher osteoporosis risk and need more calcium earlier than men.

Standard recommendations are 1,000 mg daily for women up to 50 and men up to 70, rising to 1,200 mg for women over 50 and men over 70. Research links higher calcium intake to better bone density and slower bone loss, but not to fewer fractures. Quitting smoking and doing weight-bearing exercise also protect bones.

"Calcium cannot be looked at in isolation. You have to understand what you are taking, what is being absorbed, and how that mineral is behaving in the context of other nutrients. Calcium without adequate magnesium can be a problem. The science isn't simply that I want to protect my bones, so I start taking calcium. You have to understand the whole picture," says senior nutritionist and author Ishi Khosla.

Ask your doctor about calcium intake.

For the elderly, calcium carbonate can be taken with meals, and stomach acid reducers can hinder its absorption. Calcium citrate absorbs more easily and works without food. Calcium can interfere with levothyroxine, tetracycline and fluoroquinolone antibiotics, bisphosphonates and some HIV drugs, so take these several hours apart.

Vitamin D

Your skin makes vitamin D from sunlight, and food provides little. Elderly people often stay indoors or avoid the sun to lower skin cancer risk, making deficiency more likely. Orlistat, statins, steroids, anticonvulsants (phenytoin, carbamazepine), rifampin, and cholestyramine can also lower levels. Those on thiazide diuretics should be careful, since vitamin D boosts calcium absorption while these diuretics reduce calcium excretion, risking a dangerous buildup.

ishi Khosla says most Indians need Vitamin D. "Today, we cannot simply do without it. We don't get enough sunshine, and even people who deliberately expose themselves to the sun can still have low vitamin D levels, " she says . So ask your doctors and assess deficiencies,

Omega-3 Fatty Acids

These heart-friendly fats are often scarce in diets. Some research suggests they support brain health, may lower Alzheimer's risk, and can ease arthritis symptoms. If you rarely eat fatty fish, a supplement may help.

Consult a doctor first if you take apixaban, rivaroxaban, dabigatran, clopidogrel, aspirin, or warfarin. Recent studies show normal doses raise bleeding risk only slightly, but caution is still wise with blood thinners or antiplatelet drugs.

"Omega-3 supplements are generally safe, but the quality of the supplement is important. It also interferes with taking other medications, which also needs to be taken into account. So even with something like Omega-3, you cannot simply say that everybody should take it under expert supervision," Ishi adds.

B Vitamins

Some studies show B vitamins drive energy production, DNA repair, immunity, and brain function. A balanced diet usually covers folate, riboflavin, and thiamine, but older people sometimes fall short because of pernicious anemia or certain medications. B12 is most often low and is typically the one recommended; folate may be needed if you're deficient. A 2024 study tied higher B1 and B2 intake to less muscle loss in older adults. Ask a medical professional whether you'd benefit.

Protein

People over 65 need more than the standard adult allowance of 0.8 g per kg of body weight daily. Muscle mass and strength decline with age, raising fall risk and rendering everyday tasks harder, and the body builds muscle protein less efficiently.

  • Healthy older adults: 1.0 to 1.2 g/kg/day
  • Frail adults or those convalescing from illness: 1.2 to 1.5 g/kg/day

Not everyone needs a supplement, but a scoop of protein powder in smoothies, pancakes, or baked goods is an easy boost if diet alone falls short.

Do You Really Need Them?

A nutritious, balanced diet covers the needs of many people. Supplements make more sense if you have a condition affecting nutrient digestion, take medications that cause deficiencies, follow dietary restrictions, or have a poor appetite.

Because supplements can interact with medications or cause side effects in certain conditions (some even interfere with chemotherapy), check with a doctor before starting any. Use them only as directed.