Dietary Supplements for Over 50s


Posted on: 19 December 2013 by Tom Nelson

an article about the dietary supplements for the over 50s

Dietary supplements might be the new health-conscious craze, but what is actually required for those in their 50s, 60s and beyond? If you’re over 50, you will need more of some vitamins and minerals than younger adults do. You don’t have to take a supplement in tablet form though, although some people find this much easier. You can also eat more of certain foods if required or try a herbal approach. If in doubt over exactly what you should be getting, consult your doctor or a dietician.


Everyone knows that calcium is needed for small children to help their bones develop, but it’s equally important for older people. Loss of bone density can lead to fractures and breaks. If you’re a woman over 50, it’s important to bear in mind that the menopause results in a loss of oestrogen, which causes bone mass to drop annually by 2 to 5% for around five years following the menopause. This makes women much more likely to develop osteoporosis than their male counterparts. You can find calcium in dairy products, dark green leafy vegetables and canned fish with soft bones.

Vitamin D

Vitamin D can be made independently by the body if you sit in the sun for 10/15 minutes at least twice or three times a week. However, in the winter months this can be more difficult, particularly in Britain. Try adding products fortified with vitamin D to your diet, for example milk, milk products and cereals. Oily fish is also a good source of vitamin D.

Vitamin B6

It’s very important to keep your red blood cells healthy, particularly as you get older. Red blood cells transport oxygen through your body so it can reach all your tissues. Vitamin B6 is involved in the formation of these red blood cells and can be found in bananas, chicken breasts, potatoes and fortified cereals.

Vitamin B12

This vitamin keeps your red blood cells and nerves healthy and functioning. It can be found in fish, shellfish, dairy, and meat products. However, older people sometimes find it more difficult to absorb B12 from food that it naturally occurs in. This means that taking a vitamin supplement is probably the safest way to ensure that you’re getting what you need.


Antioxidants have become a bit of a health craze recently and there always seems to be a new ‘super food’ that you should be eating more of. The information we receive is often quite overwhelming when it comes to health foods but don’t panic. You can easily add antioxidants to your diet by eating more dark green vegetables, seafood, grains, peppers, tomatoes and nuts. 

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