Introduction
Ageing is a natural process, but consuming the right nutrients helps maintain quality of life and activity levels. After 60, the body's needs change - bones require more support, muscle mass begins to decline and the absorption of certain nutrients worsens. Estonia's climate - long dark winters and limited sunlight - makes deficiency in certain nutrients especially likely.
This guide is intended for active adults over 60 who wish to support their health. Always consult your doctor before starting supplements, especially if you take medication.
Unique nutritional demands after 60
Significant changes occur in the body with age:
- Muscle mass declines (sarcopenia) - from age 50, we lose 1-2% of muscle mass per year (Volpi et al., 2004)
- Bone density decreases - osteoporosis risk rises, particularly in women after menopause
- B12 absorption worsens - stomach acid production decreases with age
- Vitamin D production in skin slows - older skin produces less vitamin D from sunlight
- Protein needs increase - maintaining muscle mass requires more protein than in younger years
Top recommended supplements
Vitamin D
Vitamin D is one of the most important supplements for over 60s in Estonia. At our latitude (59th parallel), the skin cannot produce sufficient vitamin D from October through March. In older adults, production capacity is reduced further. Vitamin D supports bone health, immune function and muscle performance.
Practical tip: 50-75 mcg (2,000-3,000 IU) daily year-round. Have your levels checked at least once a year via blood test.
Calcium
Calcium is the main building material for bones. After 60, adequate calcium intake is critical for osteoporosis prevention. Dairy products are a good source, but many people do not consume enough.
Practical tip: 1,000-1,200 mg of calcium daily (from food + supplements combined). Calcium citrate is better absorbed than calcium carbonate, especially in older adults.
Vitamin B12
B12 absorption decreases with age as stomach acid production declines. B12 deficiency can cause fatigue, memory problems and anaemia. An estimated 10-30% of adults over 60 have insufficient B12.
Practical tip: 500-1,000 mcg of B12 (methylcobalamin) daily. The supplement form is better absorbed than food-derived B12 in those with lower stomach acid.
Omega-3 fatty acids
Omega-3 fatty acids support cardiovascular health, joint mobility and cognitive function. Their importance grows with age.
Practical tip: 1-2 g of EPA+DHA daily with food. If you take blood thinners, consult your doctor first.
Magnesium
Magnesium supports bone health (calcium requires magnesium for absorption), muscle function, sleep and heart health. Many older adults do not get enough magnesium from food.
Practical tip: 300-400 mg of magnesium daily. Magnesium citrate and glycinate are well absorbed. Take in the evening to support sleep.
Protein
Adequate protein intake is essential for preventing sarcopenia (age-related muscle loss). Older adults have higher protein requirements than younger people.
Practical tip: 1.2-1.5 g of protein per kg bodyweight daily, spread across 3-4 meals. Whey protein is a good option as an easy smoothie addition.
Collagen
Collagen production decreases with age, affecting joint, tendon and skin health. Collagen may support joint mobility and comfort.
Practical tip: 5-10 g of collagen powder daily, mixed into a drink.
Sample daily protocol
Morning (with breakfast):
- Vitamin D (50-75 mcg) with food containing fat
- B12 (500-1,000 mcg)
- Collagen (5-10 g) mixed into coffee or tea
- Calcium (500 mg) if dietary intake is insufficient
Lunch:
- Omega-3 (1 g) with food
- Protein-rich meal (30-40 g protein)
Evening:
- Magnesium (300-400 mg) before bed
- Omega-3 (1 g) with dinner
- Calcium (500 mg) if morning intake was below requirement
What to avoid
- Starting supplements without medical consultation - over 60s often take chronic medication, and supplements can interact. Omega-3 and blood thinners, calcium and certain heart medications - these combinations need your doctor's approval.
- Taking too much calcium at once - the body cannot absorb more than 500 mg of calcium at a time. Split your dose between morning and evening.
- Ignoring vitamin D in summer - although there is more sun in summer, older adults still produce less vitamin D in the skin. Continue supplementation in summer, though at a lower dose.
- Underestimating protein - many older adults eat too little protein. Conscious protein intake at every meal is important for maintaining muscle.
Frequently asked questions
Can you overdose on vitamin D? Vitamin D is fat-soluble and accumulates in the body. At very high doses (above 100 mcg or 4,000 IU daily), it is advisable to monitor blood levels. At recommended doses, overdose is unlikely.
Can my supplements interact with medication? Yes, some supplements can affect how medications work. For example, omega-3 may increase the effect of blood thinners, and magnesium can affect the absorption of certain antibiotics. Always talk to your doctor.
Is sarcopenia preventable? Muscle loss with age is natural, but it can be significantly slowed with regular resistance training and adequate protein intake. It is never too late to start.
How much protein should I eat daily? For over 60s, 1.2-1.5 g of protein per kg bodyweight daily is recommended. For a 70 kg person, that is 84-105 g of protein per day, spread across 3-4 meals.
Do calcium and iron interfere with each other's absorption? Yes, calcium can reduce iron absorption when taken simultaneously. If you need both, take them at different times of day.
Which doctor should I consult? Start with your GP, who can order necessary blood tests (vitamin D, B12, ferritin) and recommend appropriate supplements.
References
- Volpi, E. et al. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405-410.
- Bischoff-Ferrari, H.A. et al. (2009). Fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomised controlled trials. BMJ, 339, b3692.
- Allen, L.H. (2009). How common is vitamin B-12 deficiency? American Journal of Clinical Nutrition, 89(2), 693S-696S.
- Weaver, C.M. et al. (2016). Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), 367-376.
See also:
Browse vitamins: MaxFit vitamins →
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
