Turning 50 doesn't mean you suddenly need a cupboard full of supplements. The NHS says most people should get all the nutrients they need from a varied and balanced diet. But a few things do change as we get older, and UK guidance has some specific advice. This guide covers what's worth knowing, which nutrients deserve attention, and how to read a multivitamin label sensibly.
Do over-50s need a multivitamin?
Not necessarily. The NHS says most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements. A multivitamin can be a convenient option for some people, but it's not a substitute for good food.
Two pieces of UK guidance are especially relevant after 50: vitamin D and vitamin B12.
Vitamin D: the one supplement everyone should consider in winter
Government advice is that everyone should consider taking a daily supplement containing 10µg (400 IU) of vitamin D during autumn and winter, because between October and early March we don't make enough from sunlight.
The NHS advises taking 10µg every day of the year if you:
- are not often outdoors, for example if you're frail or housebound
- live in a care home
- usually cover most of your skin when outdoors
The NHS also says people with dark skin should consider a daily supplement all year.
Don't take more than 100µg (4,000 IU) a day. This applies to older people too.
Vitamin B12: absorption can change with age
Adults need about 1.5µg of vitamin B12 a day, found in meat, fish, milk, cheese, eggs and some fortified cereals. The NHS notes that it becomes more difficult to absorb vitamin B12 as you get older. It also warns that taking more than 1mg of folic acid a day can mask the symptoms of B12 deficiency, which is particularly a concern for older people.
If you're on long-term medicines such as metformin or proton pump inhibitors, the NHS lists these among medicines that can reduce vitamin B12. Your GP will monitor this if necessary. If you notice symptoms such as extreme tiredness, a sore red tongue or pins and needles, speak to your GP rather than self-treating.
Calcium: usually from food
The NHS says adults need 700mg of calcium a day, and that you should be able to get all the calcium you need from your daily diet. Good sources include:
- milk, cheese and other dairy foods
- green leafy vegetables such as curly kale and okra (not spinach)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and pilchards
If you take calcium supplements, 1,500mg or less a day is unlikely to cause harm.
Many multivitamins, including ours, contain little or no calcium, so food sources matter.
More isn't better: safe upper amounts to check
Taking several products at once is the most common way to overdo it. NHS guidance for daily amounts from supplements includes:
| Nutrient | NHS guidance on supplements |
|---|---|
| Vitamin D | No more than 100µg (4,000 IU) a day |
| Vitamin B6 | No more than 10mg a day unless advised by a doctor |
| Vitamin B12 | 2mg or less a day unlikely to cause harm |
| Zinc | No more than 25mg a day |
| Iron | 17mg or less a day unlikely to cause harm |
| Beta-carotene | People who smoke, or have been exposed to asbestos, should not take beta-carotene supplements |
Sources: NHS pages on vitamin D, B vitamins, iron and other vitamins and minerals.
How to choose a multivitamin after 50
- Check the vitamin D. Make sure it meets the 10µg guidance, and don't add a separate high-strength vitamin D on top.
- Look at B12 and folate. Check the amount and form of each, especially if you take long-term medicines.
- Add up everything you take. That includes single supplements, fortified drinks and other multivitamins.
- Check for interactions. Many multivitamins contain vitamin K, and the NHS warfarin page advises not taking vitamin K supplements while you're taking warfarin. Ask your pharmacist if you take any prescribed medicine.
- Be wary of big promises. In the UK, only authorised health claims are allowed, so look for clear, specific wording rather than vague benefits.
About the Dr Marks Over 50s Multivitamin
Our Over 50s Daily Multivitamin is one capsule a day, made in the UK and formulated by GPs. It contains:
- 25µg (1,000 IU) of vitamin D3
- 10µg of vitamin B12 (as methylcobalamin)
- folate as methylfolate (300µg)
- 75µg of vitamin K2
- 15mg of zinc and 82.5µg of selenium
- 9mg of iron
- 3mg of manganese
- coenzyme Q10 (100mg), lutein (10mg), L-carnitine and citrus bioflavonoids. There are no authorised health claims for these, and we don't make any.
It does not contain calcium or magnesium.
Vitamin D contributes to the maintenance of normal bones. Vitamin B12 contributes to the reduction of tiredness and fatigue. Zinc and selenium contribute to the normal function of the immune system.
Please check with your GP or pharmacist before starting if you take prescribed medicines. It contains vitamin K2, and the NHS advises not taking vitamin K supplements with warfarin, so it isn't suitable alongside warfarin unless your doctor says otherwise. Don't take it with other vitamin D products or another multivitamin. The capsule contains 2mg of beta-carotene, so it isn't suitable if you smoke.
Frequently asked questions
Do I need a multivitamin after 50?
Not necessarily. The NHS says most people can get the nutrients they need from a varied, balanced diet. Everyone should consider 10µg of vitamin D in autumn and winter. A multivitamin is a convenient option for some people, but not essential.
What is the most important vitamin for over-50s?
There isn't a single one. UK guidance specifically advises everyone to consider vitamin D in autumn and winter. The NHS also notes that B12 becomes harder to absorb with age.
Can I take a multivitamin with vitamin D tablets?
Check the total first. Many multivitamins already contain vitamin D, and the NHS advises adults not to exceed 100µg (4,000 IU) a day from all supplements combined.
Do over-50s need calcium supplements?
The NHS says most people can get the 700mg a day they need from food such as dairy, fortified bread, calcium-enriched soya drinks and tinned fish with bones. Ask your GP if you've been advised about bone health.
References
- NHS. Vitamins and minerals (overview). https://www.nhs.uk/conditions/vitamins-and-minerals/ (accessed 14 October 2026)
- NHS. Vitamin D. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ (accessed 14 October 2026)
- NHS. B vitamins and folic acid. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ (accessed 14 October 2026)
- NHS. Vitamin B12 or folate deficiency anaemia: causes. https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/causes/ (accessed 14 October 2026)
- NHS. Calcium. https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/ (accessed 14 October 2026)
- NHS. Iron. https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ (accessed 14 October 2026)
- NHS. Vitamins and minerals: others (zinc, beta-carotene). https://www.nhs.uk/conditions/vitamins-and-minerals/others/ (accessed 14 October 2026)
- NHS. Warfarin. https://www.nhs.uk/medicines/warfarin/ (accessed 14 October 2026)
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register (accessed 14 October 2026)
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the stated daily dose. Keep out of reach of children. If you take any medication (including anticoagulants such as warfarin), have a medical condition or are under medical supervision, speak to your GP or pharmacist before taking supplements. This article is general information and is not a substitute for personal medical advice. Dr Marks is not affiliated with or endorsed by the NHS.
Medically reviewed by Dr Mark Wilshere, MBChB, MRCGP (2013), DCH, BSc (Hons), GP
