Ireland's older population is growing. According to the CSO, the number of people aged 65 and over in Ireland is projected to more than double by 2051. Healthy ageing — maintaining independence, cognitive function, mobility, and quality of life as we get older — is one of the most important health goals for individuals, families, and the Irish healthcare system.
At The Honey Pot in Clonmel, naturopath Pat Coffey sees many clients in their sixties, seventies, and beyond who are proactive about their health and want to understand what natural supplements and lifestyle strategies are most relevant for their stage of life. This guide covers the key areas: bone health, cognitive support, cardiovascular health, and falls prevention.
As we age, several nutritional challenges emerge that make supplementation more relevant:
Osteoporosis is one of the most significant health risks for older Irish people. The Irish Osteoporosis Society reports that 1 in 2 women and 1 in 5 men over 50 will have an osteoporosis-related fracture in their lifetime. Hip fractures in particular carry serious mortality risk — approximately 20–30% of people who sustain a hip fracture die within a year.
Vitamin D3 is essential for calcium absorption from the gut. Without adequate Vitamin D, the body cannot absorb calcium efficiently regardless of dietary intake. Irish over-60s are at high risk of Vitamin D deficiency year-round, and the ability to synthesise Vitamin D from sunlight declines with age.
Vitamin K2 (specifically the MK-7 form) acts as a "traffic director" for calcium — it activates proteins (osteocalcin and matrix GLA protein) that direct calcium into bones rather than into arterial walls. This combination — D3 with K2 — is now considered more effective for bone density and cardiovascular safety than D3 alone. Many health food stores stock combined D3+K2 formulas.
Calcium remains the primary building block of bone. Irish dairy products — milk, cheese, and particularly live-culture yogurt — are excellent sources. For those who eat little dairy, supplements of 500–1,000mg calcium daily (split doses) may be appropriate. Calcium citrate is better absorbed than calcium carbonate for older adults with lower stomach acid.
Magnesium works synergistically with calcium and Vitamin D for bone health. It is also required for the activation of Vitamin D. Older Irish adults often have suboptimal magnesium intake. Magnesium glycinate or citrate supplements (300–400mg daily) are appropriate for most adults.
Bone is approximately 30% collagen matrix. Hydrolysed collagen supplements (collagen peptides) have some emerging evidence for bone density support, particularly for postmenopausal women. Silica (from horsetail or as orthosilicic acid) supports collagen synthesis and bone matrix quality.
Cognitive decline is one of the greatest fears of ageing. While dementia cannot currently be prevented or cured, several lifestyle and nutritional factors are associated with reduced risk and better cognitive resilience.
DHA is a structural component of brain cell membranes. Low DHA is associated with accelerated cognitive decline. Regular consumption of oily fish and/or DHA supplementation is one of the most sensible investments for brain health in older adults. The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) emphasises oily fish, leafy greens, berries, nuts, olive oil, and whole grains for brain health.
Elevated homocysteine — an amino acid metabolite — is strongly associated with cognitive decline and increased dementia risk. B vitamins (B6, B12, and folate) are required to metabolise homocysteine. Many older Irish adults are deficient in B12 due to reduced stomach acid. A B-complex or B12 supplement (methylcobalamin form) is a practical, low-cost cognitive support measure.
Bacopa monnieri is an Ayurvedic herb with a growing evidence base for cognitive function in older adults. Several randomised trials have found bacopa extract improves memory, attention, and processing speed. It is well-tolerated and considered safe for long-term use in the elderly.
Phosphatidylserine (PS) is a phospholipid component of cell membranes, particularly abundant in brain tissue. Declining PS levels are associated with ageing. Clinical trials have found supplemental PS may improve memory and cognitive function in older adults. It has an interesting distinction of being one of the few natural supplements for which the US FDA has allowed a qualified health claim regarding cognitive function.
Falls are the leading cause of injury and injury-related death in older Irish adults. Approximately one in three people over 65 falls at least once per year. Key falls prevention strategies that natural health approaches can support:
Constipation is very common in older Irish adults due to reduced mobility, medications, insufficient fluid intake, and dietary changes. Increasing dietary fibre (prunes, vegetables, whole grains, psyllium husk) and ensuring adequate hydration are the first steps. A daily probiotic may help support gut motility and regularity.
Regular GP reviews are essential for older adults to monitor blood pressure, cholesterol, blood glucose, kidney function, and bone density (DEXA scan). Before starting new supplements, particularly at higher doses or if on multiple medications, always discuss with your GP or pharmacist — drug-supplement interactions increase with age and polypharmacy. The HSE provides older adults health information at hse.ie. Age Action Ireland (ageaction.ie) and Active Retirement Ireland are excellent national resources.
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