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Aging changes how your body absorbs what you eat.

Reviewed by Dietitian Maria Laura Haddad-Garcia

Key Points

• Some nutrients are harder to get after age 60, so supplements can help.
• Vitamin D, B12, omega-3s and more support energy, bones and brain health.
• Staying active, eating protein, hydrating and social connection all support healthy aging.

Turning 60 comes with plenty of perks—more perspective, well-earned wisdom and, for many, extra time to enjoy favorite hobbies and interests. But aging also brings physiological changes that can make it harder for the body to absorb and utilize certain nutrients. While a balanced diet remains the foundation of good health, some nutrients may be more difficult to obtain in adequate amounts through food alone as we age. In these cases, supplementation can be a useful option. Here are five key supplements registered dietitians recommend considering once you reach age 60.

1. Vitamin D

For many older adults, soaking up the sun may not be enough to maintain steady vitamin D levels. This is because, as we get older, our bodies become less efficient at synthesizing vitamin D from sunlight. In fact, “around 50% of people over the age of 60 have low vitamin D levels,” says Lizzy Swick, M.S., RD. Maintaining optimal vitamin D levels is essential not only for supporting bone and immune health but also may help regulate blood sugar and support heart health. Since few foods provide a sufficient amount of vitamin D and too much sun can be harmful, Swick emphasizes that taking a supplement is an effective way to maintain healthy levels.

2. Vitamin B12

Getting the right amount of vitamin B12 after 60 isn’t always as simple as it used to be. As we get older, “the body’s ability to absorb vitamin B12 naturally declines due to reduced stomach acid production and changes in the gastrointestinal system,” says Kendal Cozicar, B.S., RD. “Vitamin B12 is crucial for maintaining cognitive function, energy levels, nerve health and overall vitality. It supports the production of red blood cells and helps maintain the myelin sheath, which protects nerve cells,” she explains.

A vitamin B12 deficiency can lead to symptoms such as fatigue, memory problems and even nerve damage, if left untreated. Cozicar highlights that many studies support supplementation for older adults, but it’s advisable to check B12 levels with a health care provider before starting a supplement.

3. Omega-3 Fatty Acids

Staying sharp and healthy after 60 often means boosting your omega-3 fatty acid intake. “An omega-3 supplement that provides high levels of EPA and DHA omega-3 fatty acids has been shown to support brain health as we age,” says Swick. Specifically, omega-3s can help improve memory and cognitive function, potentially reducing age- cognitive decline. Omega-3s have also been shown to support heart health and reduce joint inflammation, two important factors that can improve quality of life after 60. If you don’t eat fatty fish regularly, a supplement with at least 2 grams of combined EPA and DHA per day may be beneficial.

4. Vitamin C

“Vitamin C is a vital nutrient for older adults, supporting multiple aspects of health, including immune function, skin health and overall vitality,” says Cozicar. As we age, our immune system becomes less efficient, making us more vulnerable to infections. Vitamin C helps to strengthen the immune response, making it an important nutrient as we get older. “Additionally, vitamin C is essential for collagen production, which supports skin elasticity and wound healing,” she explains.

Vitamin C also has antioxidant properties that protect cells from oxidative stress, which increases the risk of age- diseases such as heart disease, diabetes and neurodegenerative diseases. “Though vitamin C is generally safe, it’s always good to discuss with a health care provider if you’re considering supplementation for specific health goals,” says Cozicar.

5. Calcium

Calcium isn’t just important for building strong bones in your youth—it remains just as critical as you age. However, the body’s ability to absorb calcium from food begins to decline later in life, increasing the risk of bone loss and fractures. As a result, people over 60 often need more calcium than younger adults to maintain healthy bones and prevent deficiencies. Beyond bone health, calcium also helps to support healthy muscle, nerve and heart function. Therefore, supplementation can benefit your body’s most vital systems. For better absorption and effectiveness, calcium supplements are often paired with vitamin D and vitamin K2.

Other Strategies for Healthy Aging in Your 60s

Supplements can help fill nutrient gaps, but other strategies also support overall well-being in your 60s and beyond. Here are a few expert-backed ones:

• Engage in regular weight-bearing activity. “Regular weight-bearing activities, such as walking, strength training and dancing, are essential for maintaining bone density and muscle strength as we age,” says Cozicar. They can also reduce the risk of osteoporosis and falls by supporting balance, coordination, flexibility and mobility.
• Stay hydrated. Hydration needs can be easier to overlook with age, but staying consistently hydrated supports energy levels, digestion, joint and skin health and cognitive function. “Consistently drinking water throughout the day, even if you don’t feel thirsty, helps ensure that your body is functioning at its best,” says Cozicar.
• Maintain social connections. “Believe it or not, strong relationships are one of the most important aspects of healthy aging. The quality of our relationships influences well-being, happiness and feelings of meaning and connection,” says Swick. It also plays a role in maintaining cognitive function, with research linking social interaction to a lower risk of cognitive decline and dementia.
• Prioritize protein intake. Getting enough protein becomes increasingly important as you age because it helps preserve muscle mass and prevents age- muscle loss. “Aim to include a high protein food at every meal to ensure you eat enough. Examples include lean meats, seafood, yogurt, eggs and plant proteins like tofu, beans and legumes,” says Swick.

Our Expert Take

Getting older comes with changes, and making thoughtful adjustments can help support your health over time. Supplements like vitamin D, vitamin B12, omega-3 fatty acids, vitamin C and calcium can help fill in nutritional gaps, especially as needs shift or absorption declines. Pairing these with healthy habits—such as regular movement, balanced meals, hydration and social connection—can help you feel your best. As always, consult a health care provider before starting any new supplements to ensure they’re appropriate for your individual needs.