What supplements should I take over 50? What is the best supplement to take every day?

As you age, your nutritional needs can change, and certain supplements may be beneficial for maintaining health and vitality after 50. However, it's important to consult with a healthcare provider before starting any new supplements, as individual needs can vary. Here are some commonly recommended supplements for people over 50:

1. Calcium and Vitamin D

• Recommended Dosage:
  • Calcium: 1,000 mg per day (1,200 mg for women over 50)
  • Vitamin D: 600–800 IU per day

2. Vitamin B12

• Why: Absorption of Vitamin B12 decreases with age, which is important for nerve function, red blood cell production, and DNA synthesis.
• Recommended Dosage: 2.4 mcg per day, or as advised by your doctor.

3. Omega-3 Fatty Acids

• Why: Omega-3s support heart health, reduce inflammation, and may help with brain function.
• Recommended Dosage: 250–500 mg of combined EPA and DHA per day.

4. Magnesium

• Why: Magnesium supports muscle and nerve function, heart health, and bone density, and helps regulate blood sugar levels.
• Recommended Dosage: 320–420 mg per day.

5. Probiotics

• Why: Gut health can decline with age, leading to digestive issues. Probiotics can help maintain a healthy balance of gut bacteria.
• Recommended Dosage: Varies widely; look for a supplement with at least 1 billion CFUs from a variety of strains.

6. Coenzyme Q10 (CoQ10)

• Why: CoQ10 levels decrease with age, and it's important for energy production in cells and may support heart health.
• Recommended Dosage: 100–200 mg per day.

7. Vitamin K2

• Why: Works with Vitamin D to help maintain bone health and may help prevent cardiovascular disease by preventing calcium from depositing in arteries.
• Recommended Dosage: 90–120 mcg per day.

8. Fiber

• Why: Helps with digestion, regulates blood sugar, and supports heart health. Fiber needs can increase with age.
• Recommended Dosage: 21–30 grams per day from food and supplements.

9. Turmeric/Curcumin

• Why: Has anti-inflammatory properties and may support joint health, especially if you experience arthritis or other inflammatory conditions.
• Recommended Dosage: 500–2,000 mg of curcumin per day, depending on the form and your health status.

10. Multivitamin

• Why: A good quality multivitamin can help fill in any gaps in your diet, ensuring you get adequate vitamins and minerals.
• Recommended Dosage: As per the specific product’s instructions, typically once per day.

Additional Considerations

• Collagen: To support skin elasticity and joint health.
• Zinc: Important for immune function, which can decline with age.
• Iron: Only if you have a deficiency; too much iron can be harmful.

Always tailor supplement use to your individual health needs, lifestyle, and dietary intake. Your healthcare provider can recommend specific doses or additional supplements based on your health