Health, fitness and the supplement aisle. An independent South African desk.
Healthy ageing · Answer
Many South Africans over 60 benefit from checking vitamin D and B12 rather than supplementing blindly. B12 absorption from food falls with age, stomach-acid medicines and metformin, while vitamin D depends on sun exposure and mobility. Typical intakes are 600–800 IU of vitamin D and about 2.4 mcg of B12; deficiency should be confirmed by a blood test and treated by a doctor.
Some do, many do not, and a blood test settles it. Both nutrients are affected by ageing, but sunny South Africa does not rule out low vitamin D, and a mixed diet does not rule out low B12.
Skin makes less vitamin D with age, and older adults who spend time indoors, cover up or are housebound are at higher risk. Usual intakes are 600–800 IU a day. The EFSA upper limit for adults is 4 000 IU (100 mcg) a day. The Endocrine Society's 2024 guideline advises that healthy adults under 75 do not need extra vitamin D beyond the recommended intake and no routine testing, but suggests vitamin D above the standard recommended intake for people aged 75 and over, without setting a specific dose.
South African data are mixed. A 2024 study of 1 244 Eastern Cape healthcare workers found 28.5% below 50 nmol/L, while a Stellenbosch study of healthy young Western Cape adults found low deficiency prevalence. Do not assume either result applies to you.
B12 in food is bound to protein and released by stomach acid. With age, acid production often falls (atrophic gastritis), and long-term acid-reducing medicines or metformin can lower B12 further. Vegans need a reliable source. Low B12 can cause anaemia and nerve problems, so ask your doctor about testing if you have fatigue, tingling or memory problems. Treatment of a confirmed deficiency (sometimes injections) is medical. Crystalline B12 in supplements does not need stomach acid, which is why it works for many older adults.
October 2026 prices:
| Product | Price (retailer) | Per day | Notes |
|---|---|---|---|
| Dis-Chem Gold Vitamin D3 1 000 IU, 60 tablets | R160 (Dis-Chem Living Fit) | R2.67 | D only |
| Now Foods D3 and K2, 120 capsules | R276.75–R369 (Faithful to Nature) | R2.31 at the special | contains vitamin K |
| BEET Goodness D3 and K2, 60 tablets | R150 (Faithful to Nature) | R2.50 | contains vitamin K |
| Viridian High Five multivitamin, 90 capsules | R675 (Faithful to Nature) | R7.50 | 400 IU D, 50 mcg B12, 1 mg iron |
| Dis-Chem Gold Multivitamin Supreme Active, 60 softgels | R200 (Dis-Chem Living Fit) | R3.33 | 200 IU D, 10 mcg B12, 10 mg iron |
Warfarin caution: D3-plus-K2 products and many multivitamins contain vitamin K, which interacts with warfarin. Ask your doctor or pharmacist; see supplement-drug interactions.
Read how much vitamin D should I take for adult dosing. See a doctor before supplementing if you have kidney disease, sarcoidosis, hyperparathyroidism or take thiazide diuretics. This is general information, not personal medical advice.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Dis-Chem Gold Vitamin D3 1000 IU 60 tablets | 60 tablets | R160 (Dis-Chem Living Fit, 2026-10) | 60 | R2.67 | not stated |
| Now Foods Vitamin D3 and K2 120 vegicaps | 120 capsules | R276.75-R369 (special vs regular) (Faithful to Nature, 2026-10) | 120 | R2.31 | not stated |
| BEET Goodness Vitamin D3 and K2 60 tablets | 60 tablets | R150 (Faithful to Nature, 2026-10) | 60 | R2.50 | not stated |
| Viridian High Five Multivitamin and Mineral 90 capsules | 90 capsules | R675 (Faithful to Nature, 2026-10) | 90 | R7.50 | none |
| Dis-Chem Gold Multivitamin Supreme Active 60 softgels | 60 softgels | R200 (Dis-Chem Living Fit, 2026-10) | 60 | R3.33 | glycerol (132 mg sugar source per capsule) |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.