Healthy Ageing Supplements: Nutrients For Over-60s

Healthy Ageing Supplements:  Nutrients For Over 60’s

Healthy ageing isn't about stopping the clock, it's about giving your body the support it needs as nutritional requirements naturally change over time. Alongside regular physical activity, a balanced diet and routine health check-ups, certain nutrients become increasingly important for maintaining overall health and wellbeing as we age.

While many people can obtain essential nutrients through a varied diet, factors such as changes in appetite, digestion, nutrient absorption and lifestyle can make it more challenging to meet recommended intakes later in life.

Understanding which nutrients are commonly prioritised for healthy ageing can help you make informed decisions about your diet and, where appropriate, supplementation in consultation with a healthcare professional.

As we grow older, the body's nutritional needs don't necessarily increase across the board, but the way we absorb, use and retain certain nutrients can change. Natural changes in digestion, reduced time spent outdoors, differences in dietary intake and evolving health needs can all influence nutrient status.

For this reason, healthcare professionals often encourage older adults to pay particular attention to nutrients that support healthy bones, muscles, energy production, nervous system function and overall wellbeing.

While supplementation isn't necessary for everyone, it may be appropriate for some individuals whose dietary intake or nutrient status is lower than recommended.

Vitamin D plays an important role in supporting calcium absorption and maintaining healthy bones and muscles. It also contributes to normal immune system function.

Although sunlight is a major source of vitamin D, the skin becomes less efficient at producing vitamin D with age, and many older Australians spend less time outdoors than they did earlier in life. Because of these changes, maintaining adequate vitamin D status can become more challenging as we age.

Foods such as oily fish, eggs and fortified products contribute some vitamin D, while supplements may be recommended by a healthcare professional for individuals who are unable to meet their requirements through sunlight exposure and diet alone.

Vitamin B12 is an essential nutrient involved in normal energy metabolism, nervous system function and the formation of healthy red blood cells. It is naturally found in foods such as meat, fish, eggs and dairy products.

As people age, however, the body's ability to absorb vitamin B12 from food may gradually decline due to changes in stomach acid production and digestion. This means some older adults may have lower vitamin B12 levels despite eating foods that naturally contain the vitamin.

If deficiency is suspected, a healthcare professional can assess vitamin B12 status and advise whether dietary changes or supplementation may be appropriate.

Calcium is well known for its role in maintaining healthy bones and teeth, but it also contributes to normal muscle function and nerve signalling throughout the body. Because bone density naturally changes with age, meeting recommended calcium intakes remains an important part of healthy ageing.

Good dietary sources include milk, yoghurt, cheese, calcium-fortified plant-based alternatives and certain leafy green vegetables. If dietary intake is insufficient, some people may choose a calcium supplement after discussing their individual needs with a healthcare professional.

Omega-3 fatty acids, particularly DHA and EPA, are widely recognised for their role in supporting heart, brain and eye health as part of a healthy lifestyle. These essential fats are found naturally in oily fish such as salmon, sardines and mackerel, as well as in fish oil and krill oil supplements.

Many Australians do not regularly consume the recommended serves of oily fish each week. For those who eat little or no seafood, omega-3 supplements may provide a convenient way to complement dietary intake.

As with any supplement, the most appropriate option depends on individual dietary patterns and health needs.

Magnesium is involved in many enzymatic processes throughout the body, contributing to normal muscle function, nervous system function, protein synthesis and energy production. It is found in foods including whole grains, legumes, nuts, seeds and leafy green vegetables.

Some older adults may consume less magnesium than recommended due to lower food intake or changes in dietary patterns. Maintaining adequate magnesium intake through a balanced diet, and supplementation where appropriate—can help support overall nutritional wellbeing.

Healthy ageing is built on consistent everyday habits rather than any single nutrient or supplement. Eating a varied diet rich in whole foods, staying physically active, getting adequate sleep and keeping up with routine health checks all work together to support long-term wellbeing.

If you're considering supplements, it's worth reviewing your diet, lifestyle and individual health needs with your GP, pharmacist or accredited practising dietitian.

They can help determine whether supplementation is appropriate and ensure any products you choose complement, rather than replace, a balanced diet and healthy lifestyle.

What are the most important nutrients for healthy ageing?

Several nutrients are commonly prioritised as we age, including vitamin D, vitamin B12, calcium, omega-3 fatty acids and magnesium. These nutrients support a range of normal body functions, including bone health, energy metabolism, nervous system function, muscle function, cardiovascular health and overall wellbeing. Individual nutrient needs vary depending on age, diet, lifestyle and overall health.

Why do vitamin D needs change with age?

As we get older, the skin becomes less efficient at producing vitamin D in response to sunlight. Older adults may also spend less time outdoors, which can further reduce vitamin D production. Together, these factors can make maintaining adequate vitamin D status more challenging, even in Australia's sunny climate.

How much calcium do over-60s need?

The Australian Nutrient Reference Values published by the NHMRC provide age- and sex-specific recommendations for calcium intake. Recommended calcium requirements are generally higher for women after menopause due to changes in bone health. Your GP or an accredited practising dietitian can help determine whether your dietary intake meets your individual needs.

Why is magnesium often mentioned for healthy ageing?

Magnesium contributes to many normal processes in the body, including muscle function, nerve signalling, energy production and protein synthesis. Because dietary magnesium intake may be lower than recommended in some older adults, it is frequently discussed as part of healthy ageing and overall nutritional wellbeing.

Do I need omega-3 supplements if I don't eat fish?

If you rarely eat oily fish, an omega-3 supplement such as fish oil or krill oil may help complement your dietary intake. Whether supplementation is appropriate depends on your individual diet and health needs, and it's a good idea to discuss this with a healthcare professional.

Can I get all 5 of these nutrients from diet alone?

Many people can meet their nutritional needs through a varied, balanced diet. However, vitamin B12 can be an exception for some older adults because age-related changes in digestion may reduce absorption from food. If you're concerned about your nutrient intake, your GP or an accredited practising dietitian can assess your diet and advise whether supplementation may be appropriate.

Should I take all 5 nutrients as separate supplements?

Not necessarily. Depending on your nutritional needs, a multivitamin formulated for older adults may provide several nutrients in one product. Others may benefit from targeted supplementation. The most appropriate approach depends on your diet, existing health conditions and advice from your healthcare professional.

Are these nutrient needs the same for men and women?

Not always. Recommended intakes for some nutrients, including calcium and iron, differ according to age, sex and life stage. For example, calcium requirements generally increase for women after menopause. The NHMRC Nutrient Reference Values provide detailed recommendations for different age groups and sexes, and your healthcare professional can help interpret these in the context of your individual needs.