Talk to your pharmacist if you take medicines
Supplements can change how medicines work. For example, calcium and magnesium can stop some thyroid, osteoporosis and antibiotic tablets from being absorbed properly, and fish oil can add to the effect of blood thinners. A pharmacist will check for you, and it costs nothing.
How to read this page
Each supplement has a label that says how strong the research is. We've used words as well as colours, so you never have to rely on colour.
- Strong support: good research in people your age, with a clear benefit.
- Some support: promising research with limits, such as small studies or a benefit only alongside exercise.
- Mixed evidence: studies disagree, or the benefit is small.
- Food first or for some people: most people don't need one, but a few do.
The supplements
Vitamin DStrong support for a daily supplement in autumn and winter
From about October to March the UK sun isn't strong enough for your skin to make vitamin D. The NHS advises everyone to consider taking 10 micrograms (400 IU) a day through autumn and winter.
Some people need it all year round: people who rarely go outdoors (including some people in care homes), people who cover most of their skin when they go out, and people with dark skin from African, African-Caribbean or south Asian backgrounds.
On the label: look for vitamin D3 at 10 micrograms (400 IU). More isn't better, and the NHS says not to take more than 100 micrograms (4,000 IU) a day. If a doctor has prescribed vitamin D for you, follow that advice and don't add more.
Protein powderStrong support when food falls short and you also do strength work
The UK minimum for adults is 0.75 g of protein per kilogram of body weight a day. Many experts suggest around 1.0 to 1.2 g per kilogram for people over 50, because muscle responds less well to protein as we get older. Our protein tracker works out a target for you.
Food should do most of the work: eggs, fish, poultry, dairy, tofu, beans and lentils. A shake helps when your appetite is small or your day is busy.
On the label: aim for 20 to 25 g of protein per serving, and check the added sugar. Whey comes from milk. A pea and rice blend works if you avoid dairy. Look for a product that has batch testing by a third party.
Ask first if you have kidney disease. Your kidney team may set a protein limit for you, and that limit comes before any general advice.
Creatine monohydrateSome support, mainly alongside strength training
Creatine is stored in muscle and used for short bursts of effort. In studies of older adults who also did strength training, people taking creatine gained a little more muscle and strength than people who didn't. The gains are modest, and the research is stronger for creatine plus training than for creatine alone.
Studies tend to use 3 to 5 g a day. A small rise in weight from water in the first weeks is common.
On the label: plain creatine monohydrate. Skip blends with extra ingredients you don't need.
Ask first if you have kidney problems or take medicines for your kidneys.
Omega-3 and fish oilFood first. Capsule evidence is mixed
The NHS advises at least two portions of fish a week, one of them oily (salmon, mackerel, sardines, trout or herring). Trials of fish oil capsules for preventing heart disease in the general population have given mixed results.
If you don't eat fish, an algae-based omega-3 is a vegan option. If you take blood-thinning medicines, ask your pharmacist before you start.
Vitamin B12Worth a blood test before you buy anything
Most people get enough B12 from meat, fish, eggs and dairy. Some people absorb less as they get older, and vegans and people taking certain medicines (for example metformin, or long-term acid-reducing tablets) are more likely to run low.
If you feel unusually tired, or notice tingling in your hands or feet, ask your GP about a blood test. Low B12 is easy to check and treat, and it's better to know than to guess.
MagnesiumMixed evidence for cramps and sleep
Most people get enough from nuts, seeds, wholegrains, beans and leafy greens. People take supplements for night cramps and sleep, but the evidence for both is mixed.
The NHS says 400 mg a day or less of magnesium from supplements is unlikely to cause harm. More can cause diarrhoea. Ask your pharmacist first if you have kidney problems.
CalciumFood first
Adults need about 700 mg a day. Most people reach that with dairy or fortified plant alternatives, tinned fish with soft bones, and green leafy vegetables. The NHS says 1,500 mg or less a day from supplements is unlikely to cause harm.
If your GP has diagnosed osteoporosis, they may suggest calcium with vitamin D. Follow their advice.
CollagenMixed evidence, and many studies are paid for by the makers
Small studies suggest possible benefits for skin and joint comfort, but many were funded by the companies that sell collagen, and the results aren't consistent. We haven't seen good evidence that it builds muscle. If money is tight, spend it on protein from food first.
Glucosamine and chondroitinWidely sold, weakly supported
Many people take these for joint pain. NICE's guidance on osteoarthritis advises against offering them, because the evidence of benefit is poor. Exercise, particularly strength work, has much better evidence for joint pain, and your GP or physiotherapist can help you plan it.
Before you buy any supplement
- Check the dose per serving and how many servings you actually take a day.
- Look for the plain, studied form (for example creatine monohydrate or vitamin D3).
- Choose products tested by a third party for what is in the tub. Look for marks such as Informed Sport or Informed Choice.
- Be wary of claims that a product cures, reverses or prevents a disease. Genuine food supplements can't make those claims.
- Stop and ask a professional if you notice new symptoms after starting something.
Good questions for your GP or pharmacist
- Is there anything on my medicine list that I shouldn't combine with this supplement?
- Should I have a blood test for vitamin D or B12 first?
- Do I have any condition, such as kidney disease, that changes how much protein I should eat?
- How will we know whether it's working, and when should I review it with you?
Sources: NHS: vitamins and minerals, NHS: vitamin D, NICE osteoarthritis guideline NG226 and the references listed on the protein tracker.