Vitamins and Supplements: What the NHS Advises Over-60s

Last checked November 2026. Offers and rules change: confirm with the provider before you rely on them.

The NHS says most people should get all the nutrients they need from a varied and balanced diet. The one supplement it suggests everyone considers is vitamin D in autumn and winter, and all year round for some groups. Before you take anything else, and especially if you take prescribed medicines, ask a pharmacist.

What this page is, and is not

This is a shopping guide. It sets out what the NHS website says and how to buy sensibly. It is not medical advice, and it makes no claims that any supplement will prevent or treat a condition. If you are tired, losing weight, off your food or simply not feeling right, see your GP: do not try to fix it with a tablet from a shelf.

Vitamin D: the one the NHS singles out

Vitamin D helps the body keep bones, teeth and muscles healthy. We make most of it in the skin from sunlight, and in the UK the sun is not strong enough for that from about October to early March. Only a few foods contain it.

The NHS advice is that:

everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter;
people who are not often outdoors, for example because they are frail or housebound, people who live in a care home, and people who usually wear clothes that cover most of their skin outdoors, should take 10 micrograms a day throughout the year;
people with dark skin, for example with an African, African-Caribbean or South Asian background, should also consider a supplement all year.

Ten micrograms is the same as 400 international units, which you may see written as 400 IU on the pack. Micrograms are sometimes written as "mcg" or with the symbol "μg".

Watch out: More is not better. The NHS says adults should not take more than 100 micrograms (4,000 IU) of vitamin D a day, as it could be harmful, and that some people with medical conditions may not be able to take even that much safely. Many products on sale are far stronger than the 10 micrograms advised. If your doctor has prescribed a different dose, follow your doctor's advice.

Buying vitamin D

Look for a plain vitamin D supplement giving 10 micrograms (400 IU) a day. Supermarket and pharmacy own brands are fine and, as a rough guide, cost from around £1 to £5 for several months' supply.
Check whether your other tablets already contain it. Calcium tablets prescribed for bone health often include vitamin D, and so do multivitamins and fish oil products. Add up the total.

Vitamin A: a caution for older adults

The NHS notes that older people, particularly women, are already at higher risk of osteoporosis (weakened bones), and that having more than an average of 1.5 milligrams of vitamin A a day over many years may make bones more likely to fracture. It advises that:

liver and liver products such as pâté are very rich in vitamin A, so do not eat them more than once a week;
fish liver oil supplements, such as cod liver oil, are also high in vitamin A;
if you eat liver every week, you should not take supplements that contain vitamin A, including fish liver oil.

Other vitamins and minerals

The NHS has a page for each vitamin and mineral, setting out how much adults need, which foods provide it, and what happens if you take too much. They are listed on its vitamins and minerals page. In most cases its message is the same: a varied diet should supply what you need, and high-dose supplements can do harm.

Supplements and your medicines

Vitamins, minerals, herbal remedies and "natural" products can interfere with prescribed medicines, making them weaker or stronger or adding to their side effects. That includes common medicines for blood clots, blood pressure, thyroid problems and low mood. Some supplements also need to be taken at a different time of day from certain tablets so that both are absorbed properly.

Tip: Write a list of everything you take, including anything bought without a prescription, and show it to your pharmacist. Pharmacists check for clashes every day, there is no charge and you do not need an appointment. Keep the list with your pill organiser and take it to any hospital appointment.

Marketing claims to be wary of

Supplements are sold as foods, not as medicines. They do not have to prove that they work in the way medicines do, and UK rules do not allow them to claim to prevent, treat or cure disease.

Be very cautious about products sold through social media adverts, unfamiliar websites or by post from overseas. Some have been found to contain ingredients that are not on the label.
Watch for "free trial" offers that sign you up to a monthly payment that is hard to cancel. See spotting scams and paying safely online.

Common questions

Can I get vitamin D free on the NHS?

Vitamin D at the everyday 10 microgram level is something most adults are expected to buy. A doctor may prescribe a higher dose if a blood test shows you need it.

Should I take a multivitamin just in case?

The NHS position is that most people can get what they need from a balanced diet. If you are worried that you are not eating well, talk to your GP or pharmacist about why, instead of covering it with a tablet.

Can I take too much?

Yes. Several vitamins and minerals are harmful in high doses or over long periods. Stick to the amount on the label, and check that two products do not double up on the same ingredient.

Are supplements safe alongside blood pressure tablets?

It depends on the supplement and the medicine, so ask your pharmacist before you start anything new. If you check your blood pressure at home, see blood pressure monitors.