As we age, maintaining our health and vitality becomes increasingly important. Dietary supplements can play a supportive role in this journey. As a pharmacist, I make supplement recommendations every day. These suggestions tend to be similar for many individuals.

The nutrients essential for bone, nerve, and gut health can often be obtained through a healthy and diverse diet. However, many of us fall short—and that’s where supplementation becomes necessary.

When recommending a supplement, I need to understand your diet, medical conditions, and current medications or supplements. These factors affect nutrient absorption and help me make the best recommendation for you.

One of the first supplements I recommend is vitamin D3. This fat-soluble vitamin helps the body absorb calcium and supports immune health. We can make vitamin D from sun exposure, but only if large areas of skin are exposed. Most people don’t get enough.

Food sources include fish and fortified foods. Still, deficiency is common. Vitamin D is available over the counter in many forms. I usually suggest a vitamin D3 + K2 combination, as they work together to guide calcium into bones and teeth.

That brings me to my next recommendation—calcium. Adequate calcium is crucial for bone density and lowering the risk of fractures. Dietary sources include yogurt, milk, tofu, white beans, kale, spinach, and oranges.

Even with all these foods, most Americans don’t get enough calcium from their diets. In general, 1,000 mg/day is a good goal. For women over 51 and men over 71, that increases to 1,200 mg/day.

When supplementing, remember our bodies absorb only about 500 mg of calcium at a time. That’s why it’s best to split the dose. The two most common types are calcium carbonate and calcium citrate. I often recommend calcium citrate for older adults or anyone taking heartburn medications. It absorbs more efficiently in those cases.

Next up—vitamin B-12 (cobalamin). This vitamin is key for red blood cell production, nerve function, and DNA synthesis. It’s naturally found in animal products like meat, fish, and dairy. Fortified cereals can also be a source.

Many people should supplement B-12, especially if their diet lacks these foods or if they take certain medications. Absorption also decreases with age. The recommended daily amount for adults is 2.4 mcg. You’ll find that in most multivitamins, though higher doses are available for those with a deficiency.

There are many other supplements I recommend, but these three—vitamin D, calcium, and vitamin B-12—are the basics. They’re essential for keeping your body functioning as you age.

As always, talk to your friendly Oswald’s Pharmacist or your physician before starting any supplement. We’re here to help you navigate your options and support your health every step of the way.