The Best Vitamins and Supplements for Over 60s in Australia
As we get older our bodies change in ways that affect how we absorb and use nutrients. Many Australians over 60 are deficient in key vitamins and minerals without even knowing it — and that deficiency quietly affects energy levels, bone strength, immune function, and mental clarity. This guide covers the most important vitamins and supplements for Australians over 60, what they do, and what to look for when buying them.
Why Nutrition Changes After 60
After 60 your body becomes less efficient at absorbing certain nutrients from food. At the same time many older Australians eat less overall, spend less time outdoors, and take medications that can deplete key vitamins. The result is that even people eating a reasonably healthy diet can fall short on the nutrients their body needs most.
The good news is that targeted supplementation can make a genuine difference to how you feel day to day.
1. Vitamin D
Vitamin D deficiency is extremely common in Australians over 60 — which surprises most people given how much sunshine we have. The reality is that many older Australians spend less time outdoors, wear more sunscreen, and have skin that produces vitamin D less efficiently with age.
Vitamin D is essential for bone health, immune function, muscle strength, and mood. Low levels are linked to increased fall risk, depression, and weakened immunity.
What to look for: Vitamin D3 is the most effective form. Most adults over 60 benefit from 1000 to 2000 IU daily. Talk to your GP about getting your levels tested — it’s a simple blood test.
2. Calcium
Calcium is the building block of bone and becomes increasingly important after 60 as bone density naturally declines. Women are particularly at risk of osteoporosis after menopause making adequate calcium intake essential.
Many Australians don’t get enough calcium from diet alone especially those who are lactose intolerant or don’t eat much dairy.
What to look for: Calcium citrate is better absorbed than calcium carbonate especially for older adults. Aim for 1000 to 1200mg per day total from food and supplements combined. Always take calcium with food for best absorption.
3. Magnesium
Magnesium is one of the most underrated supplements for over 60s. It plays a role in over 300 bodily functions including sleep quality, muscle function, heart health, and blood pressure regulation.
Many Australians are chronically low in magnesium and the symptoms are easy to miss — poor sleep, muscle cramps, fatigue, and mild anxiety are all signs of deficiency.
What to look for: Magnesium glycinate or magnesium citrate are the most absorbable forms. Taking magnesium before bed can significantly improve sleep quality which makes it doubly useful for older adults.
4. Omega 3 Fish Oil
Omega 3 fatty acids are one of the most well researched supplements available. For people over 60 the benefits are particularly significant — reduced inflammation, improved heart health, better brain function, and support for joint mobility.
Many Australians don’t eat enough oily fish to get adequate omega 3 from diet alone making supplementation a practical solution.
What to look for: Look for a fish oil supplement with at least 500mg of combined EPA and DHA per serve. Keep fish oil in the fridge to prevent oxidation and always buy from a reputable Australian brand.
5. Vitamin B12
Vitamin B12 deficiency is very common in people over 60 and is frequently missed. As we age the stomach produces less acid which is needed to absorb B12 from food. People taking metformin for diabetes or proton pump inhibitors for reflux are at particularly high risk.
B12 is essential for nerve function, brain health, red blood cell production, and energy levels. Deficiency can cause fatigue, memory problems, tingling in hands and feet, and depression.
What to look for: Sublingual B12 — tablets that dissolve under the tongue — are better absorbed than standard tablets for older adults. Ask your GP to include B12 in your next blood test.
6. Probiotics
Gut health affects everything from immunity to mood to digestion and the gut microbiome changes significantly with age. Many older Australians experience more digestive issues, weakened immunity, and lower mood — all of which can be influenced by gut health.
A quality probiotic can support digestion, boost immunity, and even improve mood through the gut brain connection.
What to look for: Look for a probiotic with multiple strains and at least 10 billion CFU per serve. Refrigerated probiotics are generally more potent than shelf stable ones. Blackmores and Swisse both offer reputable options available in Australian pharmacies.
7. Turmeric and Curcumin
Turmeric has been used medicinally for thousands of years and modern research increasingly supports its benefits for inflammation, joint pain, and brain health. For Australians over 60 dealing with arthritis or joint stiffness, curcumin — the active compound in turmeric — can be genuinely helpful.
What to look for: Curcumin is poorly absorbed on its own. Look for a supplement that includes piperine — derived from black pepper — which dramatically increases absorption. Take with food for best results.
8. Collagen
Collagen production declines significantly after 60 affecting skin elasticity, joint comfort, and bone strength. Collagen supplements have become increasingly popular among older Australians and the research supporting their benefits for joint pain and skin health is growing.
What to look for: Hydrolysed collagen peptides are the most bioavailable form. Look for products with at least 10 grams per serve. Marine collagen is generally considered higher quality than bovine collagen.
Important Note Before You Start
Before starting any new supplement regime it’s worth talking to your GP especially if you take prescription medications. Some supplements interact with common medications — fish oil and blood thinners being one example. A simple conversation with your doctor ensures you’re supplementing safely and effectively.
The Bottom Line
The right supplements won’t replace a healthy diet and active lifestyle but they can fill the gaps that become increasingly common after 60. Start with the basics — Vitamin D, magnesium, and B12 — and build from there based on your own health needs and your GP’s advice.
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