As we age, our nutritional needs change—and after age 50, certain vitamins become especially important for maintaining energy, immunity, bone strength, and brain health. The body’s ability to absorb or produce some nutrients naturally declines over time, making supplementation or careful dietary choices more critical. Skipping key vitamins can increase the risk of fatigue, cognitive decline, osteoporosis, and other age-related issues. Prioritizing these essential nutrients helps support healthy aging and maintain quality of life well into later years.
Dr. Mamina Turegano, 3x boarded dermatologist, internist and dermatopathologist, shared three powerful vitamins people over 50 should prioritize because of their wide health benefits. According to her, vitamin D, omega-3s, and probiotics are the ones to take. Read on to learn more.
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1. Vitamin D
Vitamin D helps the body absorb calcium. Without enough of it, bones can become thin, brittle, or misshapen, increasing the risk of fractures and osteoporosis—especially in postmenopausal women and older adults.
"Vitamin D is more than just a vitamin—it’s a hormone that supports immunity, mood, bone strength, and even skin health. Low vitamin D is linked to fatigue, depression, weak bones, and even a weaker immune system. Most people are unfortunately deficient, even those with excessive sun exposure. And yes, you can still get vitamin D with sunscreen. It's a complex topic," she states.
2. Omega-3s
Omega-3 fatty acids are crucial for people over 50 because they support several age-sensitive systems in the body, particularly the brain, heart, and joints.
Turegano sys, "Omega-3s are essential for brain health, glowing skin, heart function, and reducing inflammation. If you don’t eat fatty fish (like salmon or sardines) at least twice a week, a good fish oil or algae-based supplement can help. Omega-3s also support focus, mood, and even acne-prone skin by calming inflammation from the inside out."
3. Probiotics
Aging can slow digestion and reduce levels of beneficial gut bacteria, leading to issues like constipation, bloating, or irritable bowel symptoms. Probiotics support regularity and improve nutrient absorption.
"Probiotics are the key to gut health, digestion, and glowing skin. By simply living in this world, there are many insults that have negatively affected our microbiome. Your gut microbiome affects everything—from bloating to breakouts to brain fog to skin issues. A high-quality probiotic (or fermented foods like kimchi and kefir) helps keep your gut balanced, which means better digestion, stronger immunity, and clearer skin. And don’t forget prebiotics—they feed those good bacteria to help them thrive! Think of them as the fertilizer for a healthy gut. Load up on prebiotic-rich foods like garlic, onions, and bananas," she notes.
