The One Supplement To Avoid if You’re a Woman Over 50, According to a Gerontological Nutritionist

The One Supplement To Avoid if You’re a Woman Over 50, According to a Gerontological Nutritionist originally appeared on Parade.

While the macro- and micronutrients the body needs to thrive are important no matter how old we are, the specifics of how much we need change over time. Babies, teenagers and pregnant women all have different nutritional needs, for example.

By the time you’re 50, your dietary habits have long been in place. You know what foods your body thrives on and makes you feel your best. Similarly, you know which foods may be delicious in the moment, but make you feel not so great later. You probably also have some supplements as part of your routine to fill any gaps in your diet. After all, according to the Centers for Disease Control and Prevention, more than half of adults in the U.S. take dietary supplements.

While knowing what foods make you feel your best is helpful intel, it’s important to know how nutritional needs change after 50 as well, which can also impact what supplements you’re taking (or avoiding). There’s one supplement in particular that can be especially detrimental to take if you are a woman 50 or older.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

The Supplement To Avoid After 50

According to Katie Dodd, RDN, a gerontological nutritionist (a registered dietitian specializing in geriatric health), many women don’t realize that their iron needs change as they age. And if you are taking a high-dose iron supplement, you are likely getting too much, which can be dangerous.

“The recommended daily allowance of iron varies based on age and gender,” Dodd says. “Women between the ages of 14 and 50 require more iron due to menstruation. Iron needs decrease after age 50 due to menopause. Once menstruation ends, there is a lower need for iron. Women 50 and older need 8 milligrams of iron daily.”

Related: A Study Found that 90% of Melatonin Supplements Are Mislabeled—Here Are the Safest Supplement Brands to Try

A quick Google search for iron supplements will show you that many contain 25 milligrams of the nutrient or more, which is significantly higher than what women 50 and older need, as Dodd has explained. “Iron is an important nutrient for health, but too much can be detrimental. Taking a high-dose iron supplement can lead to iron toxicity,” she says.

We need iron because it’s required for oxygen transport and energy production. This is why not getting enough can make you feel fatigued. Iron is also important for immune health and maintaining healthy skin, hair and nails.

But getting too much, regardless of age or overall need (Dodd says “too much” considered more than 45 milligrams for women 19 and older), is dangerous. “Taking too much iron can cause gastrointestinal issues, including stomach pain, constipation, nausea, vomiting and diarrhea. In severe cases, taking too much iron can result in hospitalization or even death,” she explains.

Related: The One Supplement You Should Never, Ever Take If You Have High Blood Pressure

To avoid this, it’s important to be mindful of your iron intake, both through food and supplements. This doesn’t mean you shouldn’t eat iron-containing foods. On the contrary, eating these foods is important (and it’s worth reiterating that the body needs iron to function—you just want to make sure you’re not overdoing it).

Other Ways Nutritional Needs Change After 50

Needing less iron isn’t the only nutritional change that happens after 50. Dodd says that it’s also important to tweak your protein intake. Unlike with iron, we need more protein as we age, not less. This, Dodd explains, is to help prevent muscle loss, which naturally occurs with age.

If you’re 50 or older, aim for consuming between 1.2 and 1.6 milligrams of protein per kilogram of body weight a day. For example, if you weigh 165 pounds, this means getting between 90 and 120 kilograms of protein a day.

Related: 6 Supplements That Are Actually Worth It for People Over 50, According to Doctors

To protect against bone loss (like with muscle, bone loss also happens naturally with age), Dodd says it’s important to up intake in vitamin D, calcium and vitamin B12. “Absorption of vitamin B12 through food sources decreases with age,” she explains, adding this is another reason why it’s important to get more of it after 50. Aim to get 600 IU of vitamin D, 1,200 milligrams of calcium and 2.4 micrograms of vitamin B12 a day.

Age isn’t the only factor that determines a person’s nutritional needs. Dodd recommends consulting a registered dietitian for guidance on what to eat depending on your health goals, also taking into account any underlying health conditions you may have and your health history.

As far as supplements go, they’re there to fill any nutritional gaps in your diet, and should mostly be used to address known deficiencies. So, remember to reevaluate your supplement routine over time. Just like your diet, it may require a little tweaking as you age.

Up Next:

Related: This Popular Supplement Could Be Toxic to Your Liver

Sources

The One Supplement To Avoid if You’re a Woman Over 50, According to a Gerontological Nutritionist first appeared on Parade on Aug 20, 2025

This story was originally reported by Parade on Aug 20, 2025, where it first appeared.