Which vitamins and minerals should I take if I'm an older adult?

A multivitamin with minerals is sufficient for most people in older age, with some exceptions. We know that some nutritional requirements change as adults get older. Note that most people only need a few vitamins and minerals in supplement form to meet their needs.

Most healthcare providers recommend additional supplementation with calcium, to make sure that you get over 1 gram per day in divided doses. At least 800 international units (IU) of vitamin D should be taken orally per day, depending on your circumstances and sunlight exposure. Vitamin D can remain in the body for long periods of time, so this vitamin can be taken in large quantities but less frequently.

Taking 50,000 IU of vitamin D3 monthly is roughly equivalent to taking almost 1,700 IU per day (50,000 IU/30 days). Taking a vitamin B complex supplement that includes folic acid is also important, because these nutrients are often inadequate in the diet of older individuals.

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