The American Association of Retired Persons (AARP) has identified six key supplements that may be particularly beneficial for individuals over 50, with a daily stack costing under £1. A study funded by Mars found that taking a daily multivitamin for two years appeared to slow some markers of biological ageing.
Multivitamin Foundation
Dr. Melinda Ring, executive director of the Osher Center for Integrative Health at Northwestern University, recommends a high-quality multivitamin to address age-related physiological changes. Common medications like metformin and proton pump inhibitors can lower B12 and magnesium levels, while diuretics may reduce magnesium and potassium.
Omega-3s and Calcium
Fish oil or omega-3 supplements, though less potent than eating fish, offer benefits for brain and joint health. Calcium is crucial for strong bones, teeth, and muscle movement. Dairy products, broccoli, and kale are dietary sources; supplements can be discussed with a doctor if intake is insufficient.
Vitamin D and B12
Vitamin D, essential for calcium absorption, is hard to obtain in the UK. Sources include salmon, egg yolks, milk, and cereal. Checking for vitamin D in other supplements is advised to avoid excessive intake. Creatine, often linked to athletes, supports brain energy and muscle preservation. Dietitian Marily Oppezzo from Stanford School of Medicine calls it one of the safest, most studied supplements. Vitamin B12 absorption declines with age, according to the National Institutes of Health, affecting blood, nerve, and genetic health. Food sources include fish, meat, poultry, eggs, and milk.
Expert Guidance
The NHS states: '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.' It recommends researching consequences of overconsumption and consulting a doctor or registered dietitian before starting any supplement regimen.
