It’s not exactly new news that most people could benefit from getting more vitamins, but getting enough of them can be hard, no matter how many times your doctor, nutritionist, or even your parents tell you to (remember those carrots you had to eat with dinner?), but it’s worth the effort.
“Vitamins play a variety of roles in bodily functions, including metabolism, immune function and cell repair,” Dr. Kevin Cook“Adequate vitamin intake can help prevent chronic disease, improve physical and cognitive performance, and promote overall health, all of which contribute to a longer, healthier life,” says , a board-certified primary care physician and expert in longevity medicine and brain function.
That last part — a longer, healthier life — may be your biggest goal. Our risk of chronic disease increases with age. Dr. Cook says getting enough of certain vitamins can be super helpful once you turn 50, but many people don’t get enough.
Related: “I’m a Longevity Expert, and Here’s the Vitamin Anyone Over 50 Should Stop Taking Immediately”
Best vitamins for people over 50, according to longevity experts
Dr. Cook’s top recommendation for people over 50 is vitamin D. “Vitamin D is essential for maintaining bone health, supporting immune function and reducing inflammation,” says Dr. Cook. “Vitamin D has been shown to help with depression, increasing testosterone, bone health, brain health and cognition, and improving mood and well-being.”
All of these things can help you live a healthier, happier life. Plus, mood, cognitive function, and bone health are all factors that can decline with age. Dr. Cook isn’t alone in saying that vitamin D is important for people as they age.
“Several studies have shown that low vitamin D levels are associated with increased overall mortality in the general and elderly populations,” Dr. Cook says.
Dr. Cook isn’t wrong: A 2023 study showed that 20% of middle-aged and older Americans have vitamin D deficiency, which is linked to an increased risk of all-cause mortality.
A 2022 study of Chinese adults aged 60 to 113 years found that those without vitamin D deficiency (or those who were previously deficient but now had sufficient intake) had a lower risk of death, the difference being particularly pronounced in women.
Oh, and another study published in 2022 of over 307,000 people between the ages of 37 and 73 found a causal link between vitamin D deficiency and risk of early death.
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Vitamin D requirements and how to take it
The National Institutes of Health’s Office of Dietary Supplements recommends that people ages 51 to 70 take 15 mcg (600 IU) of vitamin D per day. After age 70, this number increases to 20 mcg (800 IU) per day.
But Cook points out that some recent studies have found that current vitamin D recommendations may not be enough. Two studies published at the American Heart Association’s 2023 Scientific Sessions suggested that some people may need more vitamin D, especially for heart health.
But it’s possible to get too much vitamin D. “Because vitamin D is fat-soluble, taking too much can lead to toxic levels and dangerously elevated calcium levels,” Dr. Cook says. “Current recommended intakes are above 4,000 IU, which can be toxic.”
Through a blood test, your doctor can determine if you have a vitamin D deficiency. If your vitamin D levels are below the recommended levels, there are a variety of ways you can supplement your diet with vitamin D.
“Sources of vitamin D include oily fish such as salmon, sardines and mackerel, which are also rich in omega-3 fatty acids, which are known to be very beneficial for brain health,” says Dr Cook. “Other foods are also rich in vitamin D, including fortified foods such as egg yolks and milk.”
There’s another way to get vitamin D: by getting outside. “The body makes vitamin D when the skin is exposed to sunlight, especially UVB rays,” says Dr. Cook. “So if you don’t get much sun, [or live in] In cold climates, you are at risk for vitamin D deficiency.”
Related: Should You Take a Multivitamin?
Other Vitamins That Anyone Over 50 Should Take
There’s no magic formula for living longer (unfortunately). When it comes to diet, a balanced diet is your best bet. The good news? Variety is the spice of life, and eating foods that contain these important vitamins is a delicious way to support your health and longevity. Dr. Cook advises people over 50 to make sure they’re getting enough of the following nutrients:
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Vitamin C (Orange and Strawberry) for immune function and skin health
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Vitamin E is an antioxidant that promotes healthy skin (almonds and sunflower seeds)
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Vitamin K for blood clot prevention and bone health (kale and spinach)
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B vitamins (B12, B6, folate) for energy production, red blood cell formation, and brain health (meat, leafy greens, legumes)
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Magnesium (from nuts, spinach, and black beans) for muscle and nerve function, blood pressure regulation, and energy production
If you’re deficient in any of these vitamins, your doctor will likely recommend eating more of these foods before taking a supplement, and there’s a reason for that: bioavailability, says Dr. Cook.
“Nutrients are more easily absorbed when they come from whole foods,” says Dr. Cook. “Whole foods contain the right balance of vitamins, minerals, and other essential compounds we need. Sometimes we fall into the trap of taking supplements or vitamins to make up for poor food choices throughout the day.”
But in some cases, vitamin supplementation may be necessary. “First and foremost, talk to your doctor,” says Dr. Cook. “Also, make sure you check the quality and avoid taking too much.”
If you have a vitamin or mineral deficiency, your doctor can help you determine the best treatment.
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