9 Best Vitamins and Supplements for Women in Their 60s

In my practice, the supplement conversation comes up constantly with women in their 60s — and the confusion is understandable. The supplement aisle is overwhelming, the marketing is aggressive, and a lot of what’s out there is genuinely not worth buying. So let me cut through it. The nine supplements below made this list because the deficiency risk in this age group is real, the research supporting them is solid, and the practical upside is meaningful. A few popular picks didn’t make the cut. I’ll tell you which ones and why at the end.

1. Vitamin D3 — The One Most Women Are Low In

Vitamin D deficiency affects an estimated 42% of American adults, but the numbers skew higher in women over 60 — and sharply higher in those who live in northern states, spend most of the day indoors, or have darker skin. After menopause, estrogen loss accelerates bone loss. Vitamin D is the gatekeeper for calcium absorption. Without enough of it, the calcium in your diet and your supplements does almost nothing for your bones.

The form matters. D3 (cholecalciferol) raises blood levels roughly twice as effectively as D2. Most doctors suggest aiming for blood levels between 40–60 ng/mL — get tested before you start supplementing, because the gap between your current level and that target determines your dose. Standard multivitamins provide 400–600 IU. Most women in this age group need 1,500–2,000 IU daily to move the needle.

The most common mistake I see with vitamin D is stacking it accidentally. A multivitamin, a bone health supplement, and a separate D3 softgel can add up fast without anyone realizing it. Check what’s already in everything else you’re taking before adding another D pill — and get your levels tested, because the dose you need depends entirely on where you’re starting from.

2. Magnesium Glycinate — The Quiet Workhorse

About 68% of Americans don’t get enough magnesium from food, according to data from the National Institutes of Health. In women over 60, the shortfall has real consequences: poor sleep, muscle cramps, higher fasting blood sugar, and elevated blood pressure. Magnesium is involved in over 300 enzymatic processes. Magnesium is involved in over 300 enzymatic processes. It’s one of those nutrients that’s quietly doing an enormous amount of work, which is why the shortfall shows up in so many different ways.

The form you buy matters a lot here. Magnesium oxide, which fills most cheap supplements, absorbs so poorly it’s mostly useless. Magnesium glycinate — magnesium bound to glycine, an amino acid — absorbs well and doesn’t cause the digestive upset that citrate can trigger at higher doses. One thing worth knowing before you buy: a lot of magnesium supplements combine magnesium oxide with other forms to hit a higher milligram count on the label. Check the form, not just the number. If oxide is the primary ingredient, put it back.

3. Vitamin B12 — Especially If You Take Metformin

B12 absorption depends on something called intrinsic factor — a protein secreted by the stomach lining. As we age, stomach acid production drops, intrinsic factor with it, and B12 absorption falls off. Two common medications accelerate the problem: metformin (used for blood sugar) and proton pump inhibitors (used for acid reflux). Both deplete B12 significantly over time.

Low B12 looks like fatigue and foggy thinking — which are easy to chalk up to aging. But the downstream risk is nerve damage that can become permanent if the deficiency goes unaddressed for years. The RDA for adults is 2.4 mcg, but supplemental doses in the 500–1000 mcg range are used therapeutically because absorption at that level doesn’t require intrinsic factor — it happens by passive diffusion.

Choose methylcobalamin over cyanocobalamin. The methyl form is the bioactive version your cells actually use. Most cheap supplements use cyanocobalamin because it’s shelf-stable and inexpensive. It works, but methylcobalamin is the better choice.

4. Omega-3 Fatty Acids (EPA + DHA) — Heart and Brain

Cardiovascular disease is the leading cause of death in women over 60. Omega-3 fatty acids — specifically EPA and DHA from marine sources — reduce triglycerides, lower systemic inflammation, and support arterial flexibility. A 2019 trial in the New England Journal of Medicine found that 4g/day of prescription EPA (icosapentaenoic acid) reduced major cardiovascular events by 25% in high-risk patients. That’s a prescription dose, but the underlying signal for EPA is strong.

The fish oil market is notoriously low quality. Oxidized fish oil — recognizable by a strong fishy smell — is not just ineffective but potentially harmful. Look for a product that’s been third-party tested for oxidation (TOTOX value below 26), stored in dark glass or opaque packaging, and provides at least 1g combined EPA+DHA per serving.

5. Collagen Peptides — Skin, Joints, and More

Collagen production drops about 1% per year starting in your 30s. By 60, you have roughly 30% less than you did at peak. That loss shows up as thinner skin, slower wound healing, stiffer joints, and — for some women — hair that doesn’t grow the way it used to. Supplemental collagen peptides are hydrolyzed, meaning the protein chains are broken into short fragments that absorb into the bloodstream and stimulate your own collagen-producing cells.

A 2019 review in Nutrients found that collagen peptide supplementation significantly improved skin elasticity and hydration, and reduced joint pain in clinical trials. One thing the label won’t tell you: collagen peptides need vitamin C to actually trigger collagen synthesis. Take them in the morning with orange juice, or pair with a vitamin C supplement. Without enough vitamin C, you may be getting protein without giving your body the best setup for collagen synthesis.

6. CoQ10 — Non-Negotiable If You Take a Statin

Coenzyme Q10 is produced naturally in the body and plays a central role in cellular energy production. Levels decline with age — and drop further if you take statin drugs, which block the same biochemical pathway that produces CoQ10. Statin-induced muscle pain and fatigue are partly attributed to this depletion. If you take a statin, CoQ10 is worth discussing with your doctor. Statins work by blocking the same biochemical pathway that produces CoQ10, which is why muscle pain and fatigue are common side effects — and why replenishing it may help address the underlying depletion rather than just chasing the symptoms.

For everyone else over 60, CoQ10 supports heart muscle function and mitochondrial efficiency. The ubiquinol form (the reduced, active form) is better absorbed than ubiquinone, especially in older adults whose conversion efficiency has declined. Expect to pay more for ubiquinol — it’s worth it.

7. Probiotics — Gut Health Drives More Than Digestion

The gut microbiome shifts significantly with age and after menopause. Diversity drops, beneficial strains thin out, and the intestinal lining becomes more permeable — a condition researchers link to systemic inflammation, mood disruption, and immune dysregulation. Probiotic supplementation can’t fully reverse this, but targeted strains do measurably improve gut barrier function and reduce inflammatory markers.

Ignore CFU counts as the primary buying signal. Strain specificity matters far more. Lactobacillus rhamnosus GG and Lactobacillus acidophilus NCFM have the strongest evidence base for adult gut health. Bifidobacterium longum is particularly relevant for women post-menopause, with research suggesting benefits for both gut transit time and anxiety. Buy refrigerated probiotics when possible — many encapsulated shelf-stable versions have poor viability by the time you take them.

8. Vitamin K2 (MK-7) — Calcium Traffic Control

Vitamin K2 does something K1 (found abundantly in leafy greens) largely cannot: it activates the proteins that direct calcium into bone tissue and away from arteries and soft tissue. Think of it as the traffic cop for the calcium you’re absorbing. Without K2, calcium supplementation in particular carries a real risk of arterial calcification — which partly explains why some studies have found calcium supplements associated with higher cardiovascular risk.

The MK-7 form of K2 (derived from natto fermentation) has a much longer half-life than MK-4, meaning a single daily dose keeps blood levels stable. The dietary source of MK-7 — natto, a fermented Japanese soybean — is polarizing. Most Westerners won’t eat it regularly. Supplementation fills the gap. Women on warfarin should check with their doctor before starting K2.

9. Calcium — Food First, Supplement Second

Calcium gets listed last because it deserves a more cautious endorsement than it typically receives. The RDA for women over 50 is 1,200 mg per day — but that’s total calcium from all sources, including food. Most women eating a reasonably varied diet get 700–900 mg from food alone. The supplemental gap is often 300–500 mg, not 1,200 mg. Overshooting creates problems.

A 2011 meta-analysis in the BMJ found that calcium supplements (without vitamin D) increased the risk of myocardial infarction by about 30%. Subsequent research has been mixed, but the signal is real enough that many cardiologists now recommend against high-dose calcium supplementation in women with cardiovascular risk factors. Get calcium from food — dairy, sardines with bones, fortified plant milks, leafy greens — and only supplement the gap.

What to Skip

A few supplements are heavily marketed to women in this age group and don’t clear the bar. Iron supplements — unless your doctor has confirmed deficiency via bloodwork — can cause oxidative damage at this life stage, when menstruation is no longer depleting stores. Biotin in mega-doses (10,000 mcg and up) is everywhere in hair products but has almost no evidence in women who aren’t already deficient. And generic one-a-day women’s multivitamins often contain calcium carbonate (poorly absorbed), cyanocobalamin (inferior B12), and D2 instead of D3 — you’re better off building a targeted stack.

The most useful thing you can do before buying anything on this list is get bloodwork done — at minimum, vitamin D, B12, and a lipid panel. Those numbers tell you where your real gaps are. Supplementing without them is guesswork, and at this age, guesswork gets expensive.

Kaelyn Johnson, MPH, R.D.

Kaelyn Johnson is a Registered Dietitian from Southern California who has worked as a clinical dietitian and is now a freelance writer. She has written for WebMD, produced an e-book, and written case studies for healthcare practitioners.