Do you benefit from Mega dosing vitamins over the recommended daily requirement?

I did the search on Copilot using my age however the same is true for everyone, mega dosing does not give you extra benefits and can be harmful.

No — a 62‑year‑old woman who is not very active does not need vitamin or mineral intakes above the recommended daily amounts. In fact, exceeding them can be harmful. What matters most is meeting the recommended levels, especially for nutrients like calcium, vitamin D, and vitamin B12, which become more important with age.

Key Points for a 62‑Year‑Old Woman

Recommended Daily Allowances (RDAs):
- Vitamin A: 700 mcg
- Vitamin B6: 1.5 mg
- Vitamin B12: 2.4 mcg
- Vitamin C: 75 mg
- Vitamin D: 15 mcg (600 IU) until age 70, then 20 mcg (800 IU)
- Calcium: 1,200 mg
- Vitamin E: 15 mg
- Folate: 400 mcg
- Vitamin K: 90 mcg

Inactive lifestyle:

Energy needs are lower (about 1,600–1,800 calories/day for women 60+ who are sedentary).
Because fewer calories are consumed, it’s important to choose nutrient‑dense foods so that vitamin and mineral needs are met without excess calories.

No need for “megadoses”:

High percentages above the RDA don’t provide extra benefit for most vitamins.
Too much can be harmful — e.g., excess vitamin A can cause liver damage, excess calcium can increase kidney stone risk, and high vitamin E can raise bleeding risk.

Special considerations for older adults:

Vitamin D & Calcium: Needed for bone health; many older adults fall short.
Vitamin B12: Absorption decreases with age, so fortified foods or supplements may be necessary.
Fiber, potassium, magnesium: Often under‑consumed and important for heart and digestive health.

Practical Guidance

Stick to the recommended daily amounts — not higher.
Focus on a balanced diet: fruits, vegetables, whole grains, lean protein, and low‑fat dairy.
Supplements should only be used if a doctor identifies a deficiency or absorption issue.
Avoid “high‑percentage” or “megadose” supplements unless medically prescribed

Melinda

References:

Copilot

https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults

https://www.fda.gov/food/nutrition-facts-label/using-nutrition-facts-label-older-adults