Supplement Interactions Guide for Seniors

This subject was completely new to me, as I have never been one for popping pills. Until I got older and decided I wanted to live as long as possible and as healthy as possible.

After reading deeply and talking to medical experts, how you take supplements is much more nuanced than I ever realized. Doing it right brings way more benefits – and doing it wrong can actually be hazardous for your health.

Essential Supplements for Seniors

First, let’s very quickly look at what to take. (And for an even deeper dive, have a look at my article on best anti-aging supplements.)

Commonly Used Dietary Supplements

Lots of seniors swear by dietary supplements to cover their nutritional bases and keep their bodies ticking over smoothly. According to the National Health and Nutrition Examination Survey, about 57% of people over 20 pop at least one dietary supplement (CDC).

The big hitters? Multivitamins, vitamin D, and omega-3 fatty acids.

If you’re looking for more info on vitamins as we age, you might be interested in my anti-aging supplements guide.

Importance of Multivitamins

Multivitamins are the bread and butter of senior supplements. They pack a lot of essentials in the fight against aging: vitamins like A, C, D, E, the Bs, and minerals like magnesium and zinc.

Obviously, the ideal is to get all your vitamins and minerals naturally. But, that’s a lot of food! So, if you’re not hitting all the food groups every day, a multivitamin can step in to save the day.

However, a word of caution – some vitamin combos need careful juggling.

For instance, taking calcium with a vitamin D supplement (to ward off osteoporosis) and a multivitamin containing vitamin D may raise calcium enough to increase the risk of forming kidney stones (Mayo Clinic).

If you’re interested in what makes multivitamins a win, you might want to read my article on fat-soluble vitamins for healthy aging.

Benefits of Omega-3 Fatty Acids

Not ready for a complete lifestyle makeover? Omega-3 supplements are the place to get started.

Omega-3 fatty acids are like a magic potion for the heart, but their magic doesn’t stop there. Mostly found in fish oil, they’re also brain boosters and inflammation fighters.

They’re connected to lower heart disease risk, sharper brain function, and even help with depression and arthritis.

Just keep an eye out for potential clashes – especially if you’re on blood thinners like Warfarin since omega-3s can increase the risk of bleeding.

Understanding Supplement Interactions

It may be tempting, but you don’t want to take as much as you can of everything you can. How supplements interact can actually affect your health.

Calcium and Magnesium Ratio

Keeping your calcium and magnesium balance is important. Who knew?

The balance of calcium and magnesium is important for several reasons:

• Bone health: Calcium and magnesium compete to be absorbed in the small intestine, so an imbalance can harm bone health. 
• Muscle function: The balance of calcium and magnesium plays a key role in skeletal muscle function.
• Disease risk: A high or low calcium-to-magnesium ratio can modify the effects of calcium and magnesium on disease risk. For example, one study found that a high ratio was associated with an increased risk of several cancers.

The ideal calcium-to-magnesium ratio in the diet is generally considered to be between 2:1 and 3:1. A ratio within this range can help prevent weak bones and may be protective against colorectal cancer.

A lopsided ratio, where calcium hogs the limelight, has been associated with an increased risk of metabolic, inflammatory, and cardiovascular disorders. (NIH).

And if you’re curious about how all this connects with aging gracefully, have a look at my anti-aging minerals guide.

Risks of Green Tea Consumption

I know, sounds a bit crazy! How’s a cup of tea going to harm you?!

Green tea has been a very trendy health drink lately. But too much can rob your body of iron. EGCG, its star player, loves to bond with iron, making it harder to get what you need. So, enjoy it, but maybe not by the gallon.

Component	Interaction	Risk
EGCG	Hogs iron	Iron Deficiency Anemia (hair loss, fatigue, brittle nails, headaches, etc.)

Vitamin C and B12 Absorption

Here’s one more plot twist: vitamin C playing the villain against B12’s absorption. The fix? Give them some space – about two hours apart.

I know what you’re thinking… how do I do that when they’re combined in a multivitamin? The amounts are typically smaller, so it’s less of a problem.

If you want to know more about how vitamin C can help you age like a fine wine, take a look at my article on vitamin C’s anti-aging benefits.

Herbal supplements

Herbal supplements can pose a risk in polypharmacy patients (people who take multiple medications – typically, five or more). That’s because they may affect the metabolism of a particular medication or other supplements.

Resveratrol, which is found in grape skins, is often taken as an antioxidant supplement. Some evidence suggests that it can slow the metabolism of certain common medications and cause side effects.

Gingko Biloba and Blood Thinners

Gingko biloba, which is used for memory, can have an anti-platelet effect, increasing the risk of severe bleeding in those patients already taking anticoagulants such as Warfarin or Apixaban.

Managing Supplement and Medication Interactions

Risks of Concurrent Use

Knowing the risks of juggling supplements with prescribed meds could literally be a lifesaver. Sometimes, mixing those innocent-looking vitamins with your prescribed meds can eventually book you a place in the queue at the ER.

I’ve definitely been caught out before by some vitamins and meds that have matching active ingredients. You think you’re taking one dose, but your body’s getting a double whammy you didn’t sign up for.

Potential Herb-Drug Interactions

And let’s not forget herbal stuff living side-by-side with prescription meds. Turns out, about one in three “older adults” (that’s you and me) indulge in both and might be tip-toeing into a danger zone (PubMed Central).

Herb/Supplement	Potential Interaction with Medication	Risky Business
St. John’s Wort	Antidepressants	Can lead to a potentially life-threatening increase in your body’s levels of serotonin
Ginkgo Biloba	Blood thinners	Can increase the risk of severe bleeding
Echinacea	Immunosuppressants	May reduce the effectiveness of meds that suppress the immune system
Garlic Supplements	Blood pressure meds	Might lower blood pressure even further
Ginseng	Diabetes meds	May lower blood sugar levels even further

Preventative Measures for Seniors

To steer clear of these mix-ups and keep our tickers ticking, we have to get smart:

For a deeper dive, you can see my write-up on supplement dosage for seniors. I’ve also written a quality supplements guide.

Optimal Supplement Intake for Aging Well

Getting older has made me realize that our body’s needs shift with time. The stuff that kept us going in our youth just doesn’t cut it as well as it used to. So here’s what I’ve found out about taking supplements in older age.

Nutrient Needs for Older Adults

As we age, absorbing some nutrients gets a bit trickier. Things like vitamins B6 and B12, iron, and calcium can be harder to get enough of because our stomachs mellow out and produce less acid.

And you’ll need more calcium and vitamin D, especially if you’re over 70, when bone mass decreases. Muscle mass also falls, so you might need to consume more protein as you get older (Healthline).

Nutrient	Age Group	Recommended Daily Intake
Vitamin B12	50+	2.4 μg
Calcium	70+	1,200 mg
Vitamin D	70+	800 – 4,000 IU
Protein	65+	1.0-1.2 g/kg of body weight

Recommended Supplementation for Seniors

So, some supplements will really give us over 50s a boost. Vitamin D is a biggie. Our body produces less as we get older, just when we need more.

Vitamin B12? A must-have. A shortage of B vitamins seems to play a role in cognitive function and heart health.

Coenzyme Q10, or CoQ10, has also proven its worth. As we get older, levels drop, and topping them up can fend off those same health issues like heart problems and Alzheimer’s (Healthline).

You can read more about the benefits of CoQ10 for seniors.

And don’t forget Omega-3 fatty acids. They’re tops for heart health and calming down inflammation. If you’re not getting enough via food, a supplement can fill in the gaps.

Supplement	Primary Benefit	Recommended Daily Intake
Vitamin D	Bone health	800-1,000 IU
Vitamin B12	Cognitive health	2.4-3.0 μg
CoQ10	Heart health	100-200 mg
Omega-3	Anti-inflammatory	1,000 mg

Avoiding Harmful Supplement Combinations

As someone who’s tuning into their health late in life, getting a grip on how different supplements dance together – or don’t – has been a learning curve. Let’s walk through some combinations.

Iron and Calcium Interactions

They’re both important for your body, but throwing them down the hatch together isn’t ideal. Nature Made points out that they like to fight it out for which gets absorbed first. So, taking them at the same time is less beneficial.

To make sure you’re getting what you paid for, space them out: Iron in the morning, Calcium in the evening.

Iron and Zinc

If you take an iron supplement with a Zinc supplement on an empty stomach, this combo may block Zinc absorption. It’s not recommended to take an iron supplement on an empty stomach.

Calcium, Zinc and Magnesium

As noted above with the Iron and Calcium, Calcium will compete for absorption with other minerals. Since Calcium can affect how your body absorbs Iron, it can also affect the absorption of Zinc and Magnesium, too (Mayo Clinic).

While it’s OK to take them together in a multivitamin (which typically contains smaller doses), it’s best to space out these supplements if you’re taking them individually.

Copper and Zinc

If you’re taking a Zinc supplement, don’t take it at the same time as Copper, Iron, or Phosphorus supplements. Instead, space them out a couple of hours apart (Mayo Clinic).

As a general rule, large amounts of minerals taken at the same time as other minerals will reduce absorption of each other.

Dangers of High Dose Combinations

More isn’t always the merrier with supplements. Sometimes going all in can backfire big time.

Taking high doses of Vitamin C, for instance, might mess up how your body handles Vitamin B12. Over time, that could cause a B12 shortage. So, it’s better to take Vitamin C and B12 a couple of hours apart.

Here’s a little cheat sheet for when to pop these vitamins:

Safe Practices for Supplement Intake

Keeping it safe with supplements is about more than just choosing them right—it’s about using them smart:

Being savvy with your supplements means you get the goodies without the grief. Stick to these tips and team up with your healthcare provider to stay ahead of the game with your health.

The Bottom Line

As we get older, our needs for certain nutrients, such as protein, calcium, vitamin D, iron, and B vitamins, can change.

Not everyone needs supplements, but they can be useful for older adults who have difficulty meeting their nutritional needs through diet alone. 

Just be sure to buy good quality supplements, use them only as directed, and talk with a healthcare professional before trying new ones.