Supplements for adults over 60
Bone, muscle, brain, and cardiovascular evidence after age 60.
Several supplements have RCT evidence specifically in older adults. Vitamin D3 + calcium reduce fracture risk in the WHI cohorts. Protein supplementation at 1.2–1.6 g/kg/day (PROT-AGE consensus) preserves muscle and reduces sarcopenia. Creatine improves both muscle and cognitive function in ageing populations (Xu 2024 meta-analysis). Magnesium and B12 deficiency are common after 60 and should be tested. Omega-3 has heart-failure evidence at 2,000–4,000 mg/day. The list below prioritises supplements where the evidence is strongest specifically in adults over 60.
96
Creatine monohydrate
94
Oat beta-glucan (cholesterol)
92
Protein supplementation (clinical sarcopenia)
88
Vitamin B1 (Thiamine, clinical)
88
L-Leucine (standalone)
86
L-Theanine + caffeine (cognitive stack)
84
Whey protein
83
Vitamin D3
82
Magnesium
82
Vitamin B12
81
Methylcobalamin (high-dose neurological)
81
Potassium supplementation (clinical)
80
Calcium
80
L-Carnitine
79
Omega-3 (EPA/DHA)
79
Calcium carbonate/citrate (bone health)
79
Limosilactobacillus reuteri DSM 17938
78
Folate (5-MTHF)
78
Glycine
77
Vitamin D3 liquid drops
77
Folic acid (synthetic)
77
Acerola cherry extract
76
Vitamin C (moderate dose)
76
Tyrosine (L-tyrosine)
76
Ferrous bisglycinate (gentle iron)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.