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Dietary Supplements for Women Over 60

Sixty and Me - Important Supplements for the Aging Body - Women Over 60
Margaret Manning

A trip to the vitamin shop can be overwhelming and expensive. There are so many claims and choices, that it’s difficult to know what to do. This list of six essential supplements for the woman over 60 sticks to the basics, focusing on our lovely bones, big hearts, and sharp minds. Of course, nothing here is medical advice, but, we hope it gives you something to think about and discuss with your doctor. Here are a few dietary supplements for women over 60 to consider:


Women have been told for ages that we need calcium supplements after menopause to protect us from osteoporosis, but new research shows that we may already be getting enough from our diets. Creighton University professor Robert Heaney, MD, an expert on vitamin D and calcium, says, “The body needs both calcium and protein for bone health, so the ideal source of calcium is dairy products, not supplements.”

The problem isn’t calcium necessarily deficiency; it’s that we need a calcium delivery system that works. Vitamins D3, K2, and magnesium synergistically provide us a solution. This new information doesn’t diminish the importance of calcium to our bodies; it just means that eating a calcium-rich diet is a viable alternative to supplements if we improve how the body moves and absorbs calcium.

The Three Amigos – Vitamin D3, Vitamin K2, Magnesium

We chose the three amigos, because they pull double duty – strengthen our bones and protect our hearts – and because they play so well together. According to Dr. Kate Rheamue-Bleaue, ND, “If you take a calcium supplement, it’s important to maintain the proper balance between calcium, vitamin K2, vitamin D, and magnesium. Lack of balance between these nutrients is why calcium supplements have become associated with increased risk of heart attack and stroke.”

Ironically, these three nutrients are the ones many women are deficient in, which is problematic if you’re taking calcium supplements. A bonus is that separately, each of these nutrient marvels brings a subset of other benefits to your body – particularly after age 60.

Vitamin D3

Vitamin D is essential for the absorption of calcium and for processing it into the bone.  The Journal of Clinical Endocrinology and Metabolism confirms that over half the women involved in the treatment or prevention of osteoporosis are vitamin D deficient.

Dr. Roberta Lee, MD, at Beth Israel Medical Center tells us to ask our doctor for a simple blood test to rule out deficiency. If we are deficient, Dr. Lee says, “In truth, it’s hard to eat enough foods if you’re in a deficient state to actually make up for the loss.” Vitamin D3 also boosts immunity and aids in cell differentiation, which helps protect us from some cancers.

Vitamin K2

Vitamins D3 and K2 work together for your bones and heart. Vitamin D creates K2 dependent proteins that move calcium, and K2 activates those proteins. “The biological role of vitamin K2 is to help move calcium into the proper areas in your body, such as your bones and teeth. It also helps remove calcium from areas where it shouldn’t be, such as in your arteries and soft tissues,” says Dr. Kate, author of Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life.

Besides shuttling calcium, Vitamin K2 is important to the prevention of heart disease, heart attack and stroke, brain disease, and because it activates proteins that promote cell growth, it helps prevent cancer.


Like with vitamins D3 and K2, most people are magnesium deficient, which again is problematic if you take calcium supplements. Dr. Carolyn Dean explains from her book, The Magnesium Miracle that calcium and magnesium need to be in balance for muscles to be in a neutral state. “The heart is big muscle; magnesium relaxes muscles and calcium tightens muscles. If there is too much calcium and not enough magnesium, calcium tightens muscles including the heart, and that tightness can be angina and heart attack where the heart muscle goes into spasm. When muscles around the arteries tighten, it causes hypertension.”

Magnesium is also good for the brain because it balances serotonin. It supports adrenal glands, relaxes muscles, calms you for sleeping, and energizes you during the day. It’s responsible for running 325 enzyme systems in the body. It regulates the way the pancreas releases insulin and the way insulin takes blood sugars to the cells for nutrients, in essence regulating blood sugar levels.

B Vitamins

If you’re feeling moody, anxious, or depressed, the culprit could be a shortage in B vitamins – particularly folic acid, B6, and B12, which are the most common deficiencies. As we age, it becomes more difficult for women to absorb B vitamins into our bodies from foods, so supplements become necessary. B vitamins are also critical to our hearth health. According to the Linus Pauling Institute, Micronutrient Information Center, “Vitamins B6, B12, and folic acid help keep homocysteine levels properly regulated, which reduces the risk of heart disease.”

Other bonuses to B vitamins include cell growth, healthy skin, increased metabolism, and better nervous system and immune function.

Ginko Biloba

Ginko Biloba is an ancient Chinese herb with a long history of supporting the brain. The Aging and Memory Research Center at the UCLA Neuropsychiatric Institute recently conducted a study that showed significant improvement in verbal recall among study participants with age-associated memory loss who took Ginko Biloba for six months.

Mayo Clinic studies confirm that early evidence shows Ginko can improve memory, help with aging eyes, and reduce organ damage from chemotherapy.

What’s your take on this? What other things do you do to stay healthy and active after 60? Please share your thoughts in the comments section below.


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Want to Know More?

Explore this topic on a deeper level with these amazing books that we have hand-picked for you. Please check them out and let us know what you think!

Fantastic Voyage: Live Long Enough to Live Forever, by Ray Kurzweil

The Longevity Factor, by Joseph Maroon

Fish Oil: The Natural Anti-inflammatory, Joseph C. Maroon


Disclaimer: This article is for informational purposes only. Consult a doctor before doing anything described in this article.

Let's Have a Conversation!


  1. Silica / vegetarian supplement

  2. And it is good to know good brand names for good supplements, otherwise it can be total waste…so maybe we can suggest good brands here too…:)

  3. CoQ10 is essential if you’re taking a statin!! Omega 3 and other omegas especially if you don’t eat fish.

  4. I take most of these and agree with what you said.

  5. Noted. Thanks for the info!

  6. Would be helpful to have recommended dosages here.

  7. Agree except for the Ginko Baloba. It gives me nosebleeds.

  8. thanks, love all the great info you gave us

  9. Thanks for that – just ordered some!

  10. I never take supplements because I eat well. Personally I think supplements are a huge waste of money in most cases.

  11. Fish oil.

  12. I never take any supplements. I suffer from polysythemia vera n Iam always worried I’m takeing extra iron

  13. I eat well on the whole but I also take a Superdrug A-Z multivit everyday and, because I have rheumatism, cod-liver oil with omega 3, and also a glucosamine tablet. I am nowhere near as stiff or in as much pain as I used to be in my 30s, and am now approaching 60!

  14. just eating natural food…vegetables end very little meat….better no.meat at and kiwi….

  15. Relax!

  16. If you eat well you won’t need any supplements

  17. Can you suggest anything for thrush I have a lack of saliva and although use mouthwash and eat bio yoghurt I am plagued with it in the mouth. Any suggestions would be much appreciated.

  18. I have taken Superdrug’s A-Z Multivitamins and Minerals for over 20 years now to boost my system, and swear by them as they are economical and good. If I could afford lots of raw healthy food all the time I would eat more of it.

  19. I have been taking supplements for years and I am a healthy 63.

  20. Very good article…my problem is that I don’t don’t the amounts of each to take to keep everything is proper balance.

  21. Don’t think so, not unless the doc prescribes them as the body doesn’t store vitamins and they get peed out.

  22. Eating healthy and diversified is more important than taking supplements.

  23. Hrmmm… the research doesn’t stack up in their favour.

  24. Haha very tempting seeing the red red fruits in the net,when I walk pass them daily.

  25. Me, too. I don’t take anything, just a good healthy VEGAN diet.

  26. According to Dr. Edell, Americans have the most expensive pee in the world. If you do take them cut them up. The number one object found in sewers is whole vitamins.

  27. very costly

  28. Balanced diet

  29. pills, pills and more pills, you don’t need that chose the right things to eat !!!!!!! an l 70 !!!!!!!!

  30. No Buffalo Wings?

  31. Even the ppl who claim they are eating well fuel the food controversy: many think we font need grains at all; fruit spikes blood sugar. The whole subject is mind boggling. I’ve actually become afraid to eat so many things!

  32. Eat well

  33. I don’t need supplements ! If you eat good vegetables and cereals, add some seaweeds, good vegetal oil, some nuts and fruits … you don’t need ! Of course they must be organic and no GMO !!!

  34. I take Skinny Fiber twice @ day loaded with 7 different enzymes, the fiber glucomannan, carraluma & cha de Bugre.

  35. Nothing, eat well.

  36. I think I do take those, in a way or another, as I east many veggies and little meat, lots of fruit and no sugar ! :)

  37. I need fish oil for pain relief. Doc has me on calcium/D, of course, for osteopenia

  38. nothing, I only eat good food and make exercises

  39. …don’t need all those if you eat healthy.

  40. I would add a word of caution here; don’t take anti-oxidants if you’re on chemo for cancer. Anti-oxidants protect the cancer cells and encourage their growth.

  41. this article has made me decide to be more consistent with taking the vitamins i already have

  42. If you heard my story, you’d agree with my friends who call me ‘unstoppable’.

  43. It’s all very well having this information, but some foods supply the needs. Wouldn’t it be more important to list food that contain these vitamins. Then we wouldn’t need to spend the money on tablets but eat the more healthy food stuffs. Supplements are good if the food sources are not available or palatable.

  44. Love to see that you have put D3, K2 and calcium together, when taking calcium without these crucial vitamins you are putting your health at risk, calcium accumulates in the tissue when not absorbed properly, over time calcifying and causing severe health risks.
    Our favorite supplement that works directly to keeping us feeling and looking younger is Acetyl L-Glutathione. The most powerful and beneficial antioxidant in our bodies. Providing total cellular health that translates into glowing skin free of blemishes and an optimal immune system.

  45. calcium and Vit D for the bones…vit B plus for Macular degeneration…and small dose aspirin (eat well too!)

  46. I don’t take any at all :)

  47. I’m glad to see this article listed the very BASIC supplemental requirements. Many of us are taking things that we don’t really need – even overdosing on daily multi- vitamins. I try to get most of what I need from the food that I eat.

  48. I focus on eating whole, fresh, local foods to get the natural “package” of components. Lots of greens and colorful fruits and veggies. I’m not sure how much of the expensive processed supplements that we take are actually absorbed, metabolized and used as nature intended and it’s my hunch there’s a lot of $$$$ down the drain, literally. I eat a lot of organic yogurt – Greek for the protein – and it makes my skin super soft. Makes me feel “clean.”

  49. I take a baby aspirin everyday,One-A-Day mulit vitamin for Woman and a Caltrate.

  50. I swear by Bcomplex and magnesium..

  51. I do not take anything , never have and I am healthy even at 66 my bones are strong, my teeth etc. but I always have a yearly checkup with my doctor and we do stay on top of my progress.

  52. What a good thing to do Dianne !

  53. So Glad I have my GanoLife supplements, feeling fantastic, and ready to donate a kidney to my beautiful daughter Kristina Lowery <3

  54. Only natural vitamins are really any good – Patrick Holford is the man …

  55. It can be expensive indeed if you follow all that they recommend!!! I have prescription calcium, plus Vit C and multivitamins and that is all!!!

  56. VIACTIV chewable calcium caramels with vitamins D and K. Delicious, don’t upset my stomach.

  57. Adriana V alentina Camps

    The only vitamin if I take is magnesium.Bye.