Supplement Priorities After 50
What changes as you age and what to do about it
TL;DR
After 50, prioritize: B12 (absorption drops with age), D3 (skin synthesis decreases), Omega-3 (cardiovascular and cognitive protection), and possibly CoQ10 (natural production declines). Protein needs increase, not decrease. Multivitamins are no substitute for targeted supplementation.
The B12 Absorption Problem
Stomach acid production decreases with age. You need stomach acid to absorb B12 from food. By 60, 10-30% of people have trouble absorbing dietary B12. Deficiency causes fatigue, cognitive issues, nerve problems. Get levels tested. Consider sublingual B12 (methylcobalamin) which bypasses stomach absorption.
Key Takeaway: B12 absorption declines. Test and supplement if needed.
Vitamin D and Aging Skin
Your skin produces vitamin D from sunlight. But this ability decreases about 50% between ages 20 and 70. Meanwhile, osteoporosis risk increases. D3 becomes even more important. Most people over 50 need 2000-5000 IU daily. Test your levels. Aim for 40-60 ng/mL.
Key Takeaway: Aging skin makes less D. Supplement accordingly.
Omega-3 for Brain and Heart
Cardiovascular risk increases with age. Cognitive decline becomes a concern. Omega-3 fatty acids (EPA/DHA) have decent evidence for both. 1-2g combined EPA+DHA daily. Triglyceride form absorbs better. This is one where quality matters.
Key Takeaway: Omega-3 protects what matters most after 50.
The CoQ10 Question
Your body produces CoQ10, essential for cellular energy. Production peaks around 20 and declines steadily. By 65, you have about 50% of peak levels. Statins (common after 50) further deplete CoQ10. If you're on statins or experiencing muscle fatigue, 100-200mg ubiquinol form may help.
Key Takeaway: CoQ10 declines with age. Consider supplementing, especially on statins.
Protein: More, Not Less
Muscle loss (sarcopenia) accelerates after 50. You need MORE protein to maintain muscle, not less. Yet many older adults eat less. Aim for 0.7-1g per pound of body weight. Supplements like collagen or whey can help hit targets if appetite is low.
What Doesn't Change
Magnesium deficiency is common at any age. Sleep quality matters just as much. Exercise still multiplies supplement benefits. And marketing BS is still BS. Don't fall for anti-aging miracle claims. The fundamentals work. The miracles don't.
Key Takeaway: Basics still matter. Ignore anti-aging hype.
Real Talk
The supplement industry loves seniors. More health concerns means more fear to exploit. But aging doesn't mean you need 20 supplements. It means you need the right ones at the right doses. Focus on what actually changes with age. Ignore the rest.
What To Do About It
- Test B12 levels and supplement if needed (sublingual form)
- Increase D3 to account for decreased skin synthesis
- Take quality Omega-3 for heart and brain
- Consider CoQ10, especially if on statins
- Increase protein intake, not decrease
- Ignore anti-aging miracle claims
The Bottom Line
Age-specific needs exist. But targeted beats scattershot.
More Real Talk
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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