8 Best Vitamins and Supplements for Women in Their 70s

You have that short list of the four prescription medications you take. Your doctor knows them too. Then, there are all the supplements tucked away in your cupboard.

There is the calcium for the bones, iron that you started taking when you started feeling tired and that herbal supplement recommended on the TV show. Maybe there is a bottle of gummy vitamins that you picked up after trying a sample at the grocery store. It is easy for these products to accumulate without much thought.

Unlike prescription medications that are often reviewed, supplements are rarely reviewed unless intentionally brought up to a healthcare professional. This can be very important especially when getting older. With age, significant changes can happen in the body that affect the way our body processes medications and supplements. This can result in unwanted side effects, interactions or we may just be taking something that is not providing any benefit. Looking into that cupboard of supplements can make a difference in your health.

What Changes in Your 70s

As we age, many changes occur throughout the body including how efficiently our organs function. One of the organs affected by aging is the kidney. The kidneys are an important organ that filter blood and clear out waste and help clear medications from the body. Over time, kidney function might decline making it less efficient at filtering waste. This can result in different chemicals including medications staying in the body longer increasing the chances of side effects and drug interactions.

Changes in the digestive system can also affect nutrition absorption. Reduced stomach acid production can affect the absorption of certain nutrients. The change in taste and smell that can also come with aging can reduce appetite and make it more difficult to meet daily nutritional needs.

Bone and muscle health can also change with age. The drop in estrogen after menopause contributes to a gradual loss of bone density which increases the risk of osteoporosis. This makes the bones weaker and can result in increased risk of falls and bone fractures. Mobility and strength can also be affected with the gradual loss of muscle mass that can occur with aging affecting overall physical function.

Many women in their 70s also take multiple prescription medications to manage chronic health conditions. Adding supplements to this can increase the risks of drug interactions.

With these considerations in mind, we will look at 8 supplements that can provide benefits for women over 70 along with what to watch out for before taking them.

Calcium

Calcium is the most common mineral in the body with about 99% stored in the bones. It helps maintain strong bones and teeth. It also supports muscles and nerves to function well. Calcium is especially important for women in their 70s as it helps maintain bone strength as bone density can naturally decline with age. Osteoporosis is a risk that can come with aging. It causes bones to be weak and increases the risk of falling and bone fractures. An X-ray scan (DEXA scan) of the bone is generally recommended for women above 65 and some younger women with risk factors.

Women who avoid dairy products or follow restrictive diets, have medical conditions with absorption issues such as celiac disease or have low vitamin D levels may benefit the most from taking calcium supplements.

Vitamin D

Vitamin D plays an important role by helping the body absorb calcium and maintain healthy bones. It also helps maintain a healthy immune system. It is present in foods and our bodies can also produce vitamin D when ultraviolet (UV) rays from sunlight strike the skin and trigger its production. With age our bodies might be less able to produce vitamin D from sunlight. Spending less time outside due to aging can also contribute to vitamin D deficiency. Vitamin D deficiency can increase the risks of bone loss and osteoporosis. Along with weakness associated with aging, this can increase the risks of falls and fractures. Vitamin D supplementation may be particularly helpful for women with limited sun exposure, darker skin pigmentation or health conditions that interfere with fat absorption, such as celiac disease or Crohn’s disease.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that plays a role in red blood cell production. It also helps maintain healthy nerve cells as well as supports DNA synthesis. Vitamin B12 deficiency can become more common with age due to reduced stomach acid production which can make it harder to absorb some vitamins from food. Supplementation might be necessary for women who have low B12 levels, have pernicious anemia, gastrointestinal disorders such as Crohn’s disease or celiac disease, have undergone gastric bypass surgery or other procedures that affect nutrient absorption. Certain medications like metformin for diabetes and acid-reducing medications like proton pump inhibitors (omeprazole, pantoprazole) or H2 blockers (famotidine) can interfere with vitamin B12 absorption from food and lead to vitamin B12 deficiency.

Magnesium

Magnesium is an abundant mineral involved in various processes in the body including energy production and normal nerve and muscle function. It is also involved in maintaining bone structure and health. About 50–60% of magnesium is stored in the bones. With the increased bone loss with aging, adequate magnesium intake (along with calcium and vitamin D) is important for healthy bones. Women with gastrointestinal diseases like Crohn’s disease or celiac disease or those with Type 2 diabetes which can increase urinary magnesium loss due to higher concentrations of glucose in the kidney might benefit from supplementation. Long-term use of medications such as omeprazole may contribute to low magnesium levels.

Omega-3 Fatty Acids (Fish Oil)

Omega-3 fatty acids are healthy fats found in different parts of the body including the eye and brain. There are three main types of omega-3 fatty acids – ALA, EPA and DHA. ALA is an essential fatty acid that can only be obtained from our diet. Our body can change ALA to EPA and DHA but in limited amounts. The main source of these fatty acids is from foods or dietary supplements. Higher levels of these fatty acids have been associated with reduced risk of some chronic conditions including heart disease as well as reduced triglyceride levels. Omega-3 fatty acids can reduce triglyceride levels, particularly when used at prescription-strength doses, but the evidence for heart disease is mixed.

Protein Supplements

Protein powders are concentrated sources of protein. They are usually derived from protein rich foods like whey and soy. Protein is essential for maintaining muscle mass and strength. Muscle loss increases with aging and adequate protein intake is important. It also helps promote wound healing as well as maintaining healthy skin, hair and connective tissues. Women who struggle to consume enough protein through food can especially benefit from protein supplements.

CoQ10

Coenzyme Q10 (CoQ10) is naturally found in the body with high levels in some organs including the heart, kidneys and liver. It plays a role in helping cells produce energy as well as helps neutralize free radicals that can damage healthy cells. Medications like statins can lower CoQ10 levels circulating in the body. CoQ10 might be beneficial especially for women who take statins even though the evidence has not consistently demonstrated benefit. Women with heart failure might benefit from supplementation but the evidence is mixed.

Probiotics

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. These microorganisms are mostly bacterial but can also include yeasts that are found in fermented foods. They help support the balance of microbes that naturally live in the digestive tract. They provide benefit by helping stop the growth of other microorganisms that could cause disease. Probiotics can be especially beneficial for women who are or have been on antibiotics and are at risk for antibiotic associated diarrhea as antibiotics can alter the healthy bacteria in the gut. Some studies have also shown certain probiotics can be beneficial for people with inflammatory bowel diseases including ulcerative colitis.

Ones to Review Rather Than Add

As important as it is to consider what supplements we should add to our regimen, it can be just as important to review what we are already taking. Taking too many pills each day, often referred to as pill burden, can affect how compliant you are with taking your essential medications. As a pharmacist, I have seen many patients struggle to take their prescribed medications consistently because of the number of medications they take each day, including supplements that may not be necessary. Reducing and simplifying the number of supplements you take can make it easier to prioritize medications that are truly needed.

Aging also changes how the body processes the medications and supplements we are taking. Sometimes, a supplement that was safe and beneficial at age 50 might not be necessary or safe at 70. Products such as ginkgo, garlic, ginseng, and St. John’s wort can interact with prescription medications, including blood thinners, antidepressants, and heart medications. In some cases, the potential risks may outweigh the benefits of taking these supplements.

Another supplement worth reviewing carefully is iron. After menopause and cessation of blood loss, iron should be taken only if a healthcare provider has identified an iron deficiency through blood testing. Routine iron supplementation without an identified cause is unnecessary and can cause side effects including constipation.

Pharmacist Review

Most people have a list of their prescription medications, whether it is written down or saved as photos on the bottles on their phones. Supplements are often left off that list but can be just as important to include. Even though they are marketed as natural and safe alternatives, they also can interact with medications, have side effects and affect existing medical conditions.

Pharmacists are one of the most accessible health care members and can help review everything you take including supplements. Preparing for the review does not have to be complicated. You can bring a written list or take photos of the labels (or bring the actual bottles) to the appointment. These reviews can help identify potential drug interactions, avoid duplicate contents from supplements or supplements that no longer provide benefit. This can be especially helpful to decrease the number of supplements you are taking and avoid pill burden.

Supplements can play a valuable role in supporting your health. But more is not always better. As we age, our bodies change. This affects what our body needs and how it processes what we give it. Before adding another supplement, take a closer look at what you are already taking. A conversation with your pharmacist can help you identify if the supplements you are taking are necessary and safe.

Selam Melka, PharmD

Selam Melka, PharmD, is a pharmacist with more than ten years of experience in clinical pharmacy and acute care.