In our surgeries, people in their fifties and sixties often ask us the same question: "Should I be taking something now?" It's a sensible thing to ask. Bodies change with age, many of us start taking regular medicines, and supplement shelves aren't short of products aimed at people over 50.
The honest answer is that most people don't need a long list of supplements. A few areas of UK guidance do deserve attention after 50, though, and it helps to know what they are. This guide covers what the NHS advises, which nutrients matter most, how medicines can affect them, how to avoid taking too much, and how to choose a multivitamin if you decide one suits you.
Start with food
The NHS says most people should get all the nutrients they need from a varied and balanced diet, although some people may need to take extra supplements. Supplements are there to fill gaps, not to replace meals.
The Eatwell Guide is a good place to start. It shows how to balance:
- fruit and vegetables (at least 5 portions a day)
- starchy foods, choosing wholegrain where you can
- beans, pulses, fish, eggs, meat and other proteins
- dairy or dairy alternatives
- small amounts of unsaturated oils and spreads
If your diet is narrow because of appetite, cost, dental problems, cooking for one or a restricted diet, it's worth looking at food first. A GP, practice nurse or dietitian can help.
Vitamin D: the one most adults should think about
What UK guidance says
Between October and early March, the UK sun isn't strong enough for our skin to make vitamin D. The NHS therefore advises that everyone should consider a daily supplement of 10 micrograms (µg), or 400 IU, of vitamin D in autumn and winter.
The NHS advises taking 10µg every day all 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
People with dark skin, such as people of African, African-Caribbean or South Asian origin, should also consider a supplement all year round.
This advice comes from the government's Scientific Advisory Committee on Nutrition (SACN) report on vitamin D and health. NICE guidance PH56 covers how the NHS and local services should help people at higher risk of low vitamin D to follow it.
Why it matters
Vitamin D contributes to the maintenance of normal bones and normal muscle function, and to the normal function of the immune system. Food sources are limited: oily fish, red meat, liver, egg yolks and some fortified foods. That's why supplements play a bigger part in the advice for vitamin D than for most other nutrients. The British Dietetic Association's vitamin D fact sheet has a useful list of foods.
How much is too much?
The NHS advises adults not to take more than 100µg (4,000 IU) of vitamin D a day. Most problems come from doubling up: a multivitamin, a separate vitamin D tablet and a fortified drink can add up. If your doctor has prescribed vitamin D, follow their advice.
Vitamin B12: absorption changes with age
Adults need about 1.5µg of vitamin B12 a day. It's found in meat, fish, milk, cheese, eggs and some fortified breakfast cereals. The NHS notes that it becomes more difficult to absorb vitamin B12 as you get older.
Vitamin B12 contributes to the reduction of tiredness and fatigue, to normal psychological function and to the normal function of the immune system.
Medicines that can affect B12
This is something we talk about with patients every week. The NHS lists some medicines that can reduce the amount of vitamin B12 in your body, including:
- metformin, often used for type 2 diabetes
- proton pump inhibitors (PPIs) such as omeprazole and lansoprazole, used for indigestion and reflux
If you take one of these long term, don't stop it. Your GP can check your B12 if needed.
When to see your GP instead
Tiredness has many causes. The NHS describes symptoms of vitamin B12 or folate deficiency anaemia such as extreme tiredness, a lack of energy, pins and needles, a sore and red tongue, mouth ulcers, muscle weakness, problems with memory and disturbed vision. If you notice symptoms like these, please see your GP rather than self-treating. A simple blood test can help find the cause, and some types of deficiency need injections rather than tablets.
The NHS also warns that taking more than 1mg of folic acid a day can mask the symptoms of B12 deficiency, which is a particular concern for older people.
Bones: calcium, vitamin D and movement
Calcium from food
The NHS says adults need 700mg of calcium a day and should be able to get it from their diet. Good sources include:
- milk, cheese and yoghurt
- green leafy vegetables such as curly kale and okra (but 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, the NHS says 1,500mg or less a day is unlikely to cause harm. Many multivitamins, including ours, contain little or no calcium, so food matters here.
Keep moving
Diet is only part of the picture. The NHS page on preventing osteoporosis says regular exercise is essential, and that weight-bearing and resistance exercise are particularly important for bone density. Brisk walking, dancing, climbing stairs and simple strength exercises all count. If you've been diagnosed with osteoporosis, or you take medicines for your bones, talk to your GP before changing your routine or adding supplements.
Other nutrients people ask about
Omega-3 and oily fish
The NHS Eatwell Guide recommends eating at least 2 portions of fish a week, one of them oily, such as salmon, sardines or mackerel. If you don't eat fish, an omega-3 supplement is one option to discuss with your pharmacist. A supplement isn't a replacement for a balanced diet.
Iron
Iron needs often fall for women after the menopause. The NHS says 17mg or less a day from supplements is unlikely to cause harm. If you've been told you're anaemic, follow your GP's treatment plan, which is usually a higher, prescribed dose.
Vitamin K and warfarin
Many multivitamins contain vitamin K, which contributes to the maintenance of normal bones. The NHS warfarin page advises not taking supplements containing vitamin K while you're on warfarin unless your doctor or anticoagulant clinic advises it. If you take any blood thinner, check with your pharmacist first.
Men and women over 50: is there a difference?
The core advice on vitamin D, B12 and calcium is the same for everyone. The differences are smaller than marketing often suggests:
- Women may be thinking about the menopause and bone health. After the menopause, iron needs usually fall.
- Men generally need less iron than women of child-bearing age. That's one reason we make separate men's and women's multivitamins.
- Everyone should check their medicines, especially warfarin, metformin and PPIs, before adding supplements.
More isn't better: safe upper amounts
Taking several products at once is the most common way people 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 |
| Folic acid | No more than 1mg a day unless advised by a doctor |
| Zinc | No more than 25mg a day |
| Iron | 17mg or less a day unlikely to cause harm |
| Calcium | 1,500mg 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 and folic acid, calcium, iron and other vitamins and minerals.
Do you need a multivitamin after 50?
Not necessarily. A multivitamin can be a convenient way to cover vitamin D and a range of other nutrients in one product, which some people prefer to taking several separate tablets. It won't make up for a poor diet, and it isn't essential if you eat well and take vitamin D in the darker months. For a fuller discussion, read Do I even need a multivitamin?
If you do choose one, our companion guide to multivitamins for over-50s goes into more detail. In short:
- Check the vitamin D and don't add another high-strength vitamin D product on top.
- Look at the B12 and folate, including the amount and form, especially if you take metformin or a PPI.
- Add up everything you take, including single supplements and fortified foods and drinks.
- Check for interactions with prescribed medicines, especially vitamin K with warfarin.
- Be wary of big promises. In the UK, only authorised health claims are allowed, so look for clear, specific wording.
About the Dr Marks Over 50s Multivitamin
Dr Marks was founded by two practising NHS GPs, Dr Mark Wilshere and Dr Marc Crutchley. Our Over 50s Daily Multivitamin is one capsule a day, made in the UK and suitable for vegetarians (it is not vegan). Each capsule contains:
- 25µg (1,000 IU) of vitamin D3. That's more than the NHS 10µg guideline amount and well within the 100µg daily upper limit.
- 10µg of vitamin B12 (as methylcobalamin)
- 300µg of folate (as methylfolate)
- 75µg of vitamin K2
- 15mg of zinc and 82.5µg of selenium
- 9mg of iron
- 3mg of manganese
- 2mg of beta-carotene
- 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 and vitamin K contribute to the maintenance of normal bones. Vitamin D contributes to normal muscle function. Vitamin B12 contributes to the reduction of tiredness and fatigue. Iron contributes to normal formation of red blood cells and haemoglobin. Vitamin D, vitamin B12, zinc and selenium contribute to the normal function of the immune system.
Before you start: check with your GP or pharmacist if you take prescribed medicines. Because it contains vitamin K2, it isn't suitable alongside warfarin unless your doctor says otherwise. Don't take it with other vitamin D products or another multivitamin. It contains beta-carotene, so it isn't suitable if you smoke.
You can see the full range in our over 50s collection.
Frequently asked questions
What vitamins should I take after 50?
UK guidance advises everyone to consider 10µg of vitamin D a day in autumn and winter, and all year for some people. Beyond that, most people can get what they need from a balanced diet. The NHS notes B12 becomes harder to absorb with age, so speak to your GP if you have symptoms or take metformin or a PPI.
Is a multivitamin for over 50s different from a standard one?
It can be. Products for older adults often contain different amounts of vitamin D, B12 or iron. Check the label against NHS guidance and your own medicines rather than relying on the name.
Can I take vitamin D all year round?
Yes. The NHS says you can take 10µg a day all year, and recommends it for people who are rarely outdoors, live in a care home or usually cover their skin outdoors. Don't exceed 100µg a day.
Should I take a calcium supplement after 50?
The NHS says most people can get the 700mg a day they need from food. If you've been diagnosed with osteoporosis or prescribed bone medicines, follow your GP's advice on calcium and vitamin D.
Can supplements interact with my medicines?
Some can. Vitamin K can affect warfarin, and other combinations may matter too. Always tell your pharmacist or GP what supplements you take.
I feel tired all the time. Will a vitamin help?
Tiredness has many causes, including anaemia, thyroid problems, poor sleep and low mood. Please see your GP first. A blood test can help find the cause.
References
- NHS. Vitamins and minerals. https://www.nhs.uk/conditions/vitamins-and-minerals/ (accessed 14 October 2026)
- NHS. The Eatwell Guide. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/ (accessed 14 October 2026)
- NHS. Vitamin D. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ (accessed 14 October 2026)
- SACN. Vitamin D and health report. https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report (accessed 14 October 2026)
- NICE. Vitamin D: supplement use in specific population groups (PH56). https://www.nice.org.uk/guidance/ph56 (accessed 14 October 2026)
- British Dietetic Association. Vitamin D food fact sheet. https://www.bda.uk.com/resource/vitamin-d.html (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. https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/ and 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. Osteoporosis: prevention. https://www.nhs.uk/conditions/osteoporosis/prevention/ (accessed 14 October 2026)
- NHS. Iron. https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ (accessed 14 October 2026)
- NHS. Vitamins and minerals: others. 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)
- DHSC. 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
