Vitamins for people over 50
Getting enough vitamins is something your parents may have drilled into you since you were a child, “eat your veggies.” Getting nutrients is essential for good health at any age, especially when birthdays roll around. And these days, it’s hard not to see ads for vitamins that promise to keep you in tip-top health while obsessively scrolling through social media or binge-watching your favorite TV shows. It sounds simple: pop a capsule and you’ll be fine. After all, who needs peas and carrots?
One longevity expert warns that these promises of quick fixes aren’t necessarily the best prescriptions — in fact, some could be harmful, especially as we get older.
“Although vitamins and supplements are available over the counter and without a prescription, there can be risks if taken in the wrong doses or combined with other medications, so it’s good to understand the benefits and risks of taking them,” she explains. Christopher Norman, GNP, Geriatrics Nursing Specialist at the National Council on Aging (NCOA): “Older adults may have particular problems taking supplements and vitamins because age-related changes and chronic health conditions alter how the body processes medications.”
Norman specifically warns people over the age of 50 to avoid one vitamin. He told us about it and a better way to get this essential nutrient.
Related: If you want to live to 100, here are the surprising things you should prioritize
Vitamins to avoid if you’re over 50, according to longevity experts
Vitamin A supplements are at the top of the no-fly list that Norman recommends for patients over 50. “Research shows that you can get enough vitamin A from a healthy, varied diet, and food is generally the best source of the vitamin,” Norman explains.
Vitamin A, of course teeth Vitamin A is essential for a healthy diet. The National Institute of Dietary Supplements recommends that adult men get 900 mcg RAE of vitamin A per day, and women get 700 mcg RAE. But as Norman says, you’re probably already getting that much. When it comes to vitamin A, too much of a good thing can be bad, especially for older adults.
“Older adults should be careful about taking vitamin A because it can reduce bone density and can cause symptoms such as liver damage, joint pain, nausea, headaches and diarrhea,” Norman said.
First, let’s double-tap on bone density, which can be especially problematic for older adults. Norman says that falls increase your risk of fractures. According to the CDC, falls become more common as we age and can have serious consequences, including emergency department visits and death.
Research on vitamin A supplementation and bone health has been mixed. For example, a 2021 review found some studies showed increased bone density with vitamin A supplementation. However, other studies found no change or even a decrease. The Merck Manual and Cleveland Clinic also cite bone health, liver, joint, and gastrointestinal discomfort as concerns from taking too much vitamin A.
RELATED: I’m 53 and in the best shape of my life. Here are the 4 workout methods I swear by.
Other Ways to Get Vitamin A
While Norman doesn’t recommend vitamin A supplements, he does encourage getting enough of them, and he understands why seniors might be tempted to reach for a vitamin A pill.
“Vitamin A is well known for its benefits in maintaining vision, immune function and skin health,” Norman says. “Older adults may be particularly interested in vitamin A for its potential to support eye health and prevent or slow vision loss.”
As we age, it’s common to experience changes in vision, such as difficulty seeing close text or pictures.
But Norman has a more delicious way to get your vitamin A.
“I recommend trying to get the nutrients you need naturally from food before relying on supplements,” Norman says. “Humans have been eating and processing food for thousands of years. Our bodies know how to get what they need from food. Sometimes vitamins and supplements can help if you’re actually deficient in something, but our bodies process food better than a pill.”
Good sources of Vitamin A include:
-
Green leafy vegetables
-
salmon
-
sweet potato
-
Dairy products
-
liver
-
carrot
-
cantaloupe
RELATED: “I’m an Osteoporosis Specialist and I Swear by This Cheese for Bone Health”
Another Vitamin to Watch Out for If You’re Over 50
Norman isn’t a fan of vitamin B6 either. “You need it to form red blood cells, which carry oxygen and nutrients to all parts of your body, but taking too much of it can lead to neurological problems, including loss of balance and falls, as well as nerve damage,” Norman says.
The Office of Dietary Supplements has issued a similar warning about taking too much vitamin B6. Instead, you can get vitamin B6 from foods such as:
-
fish
-
poultry
-
potato
-
Starchy vegetables
-
Non-citrus fruits
Choosing safe supplements
Sometimes it might be a good idea to take vitamins or other supplements. Norman offers these tips to help you find what works best for you:
-
Read the label to make sure the supplement’s quality has been tested and approved.
-
Make sure you understand why you are taking a supplement, don’t just take it because everyone else is.
-
Talk to your healthcare provider to see if taking it is necessary and safe for you.
That third point about discussing your decisions and options with your doctor is actually Norman’s number one piece of advice: “If you see an advertisement for a vitamin or supplement that might be the ‘best’ for whatever condition you’re suffering from, talk to a trusted, qualified medical professional before starting it,” he recommends.
Next: Study suggests adding this staple to your diet could lower risk of death from dementia by 28%
