As you age, you may start to experience muscle loss, bone mineral loss, reduced stomach acid, and less of an appetite—all of which affect your nutritional needs. Eating less due to appetite can make it harder to get essential nutrients, and research shows that having less stomach acid makes it more difficult for your body to absorb those nutrients.
For these reasons, it’s important to make sure you’re getting enough of a few key nutrients.
Protein is essential for maintaining muscle mass, especially as you age. After age 30, you start to lose about 3-5% of your muscle mass per decade. However, eating protein—about 1-1.3 grams per kilogram of body weight daily—can offset some of this muscle loss. This is especially effective when you combine a higher protein intake with resistance training.
Conversely, not getting enough protein could accelerate your muscle loss and put you at risk for falls and reduced mobility as you get older.
Getting enough calcium is essential for healthy teeth and bones. It also supports your muscles, blood clotting, nerve health, and blood vessels.
However, as you age, it gets harder for your body to absorb this key mineral. For this reason, you may need to boost your calcium intake. Maintaining sufficient calcium levels can help reduce the risk of osteoporosis, fractures, and diabetes. People 51 and older need 1,000 milligrams of calcium per day for men and 1,200 milligrams per day for women.
Vitamin D helps maintain your bone and muscle health. It also boosts your immune system, promotes nerve health, balances blood sugar, and reduces inflammation. However, many people in the United States are deficient; 61% of older adults do not get enough vitamin D.
New research suggests that taking vitamin D may actually slow aging. While sunshine is the primary natural source of vitamin D, you can also eat foods fortified with vitamin D or take supplements to meet your nutrient needs. Talk to your healthcare provider about how much vitamin D you need and the best ways to safely get more.
Vitamin B12, which is found in eggs, fish, and meat, helps your body make new blood cells and supports your nervous system. As you get older, your body may not absorb this nutrient as well, which could lead to a deficiency. Certain medications can also affect absorption.
Being deficient in B12 can negatively affect your bone, heart, and brain health. Some studies have found that not getting enough B12 can worsen cognitive decline and contribute to dementia. Talk to your healthcare provider about how much B12 you need.
Every person’s nutritional needs are different, so it is important to talk with your healthcare provider about your unique dietary needs. Here are some other nutrients that may be impacted by age:
Iron: Developing an iron deficiency is possible as you age, which could lead to anemia (low red blood cell count). Talk to your healthcare provider if you are frequently fatigued.
Magnesium: Being deficient in magnesium is common and can affect your sleep and brain function. A routine blood test can let you know if your levels are too low.
Potassium: Ensuring you are getting plenty of potassium, which is found in bananas, spinach, and sweet potatoes, can help lower blood pressure and prevent osteoporosis—conditions more common as you age.
Fiber: Constipation is a common complaint among older adults. Being mindful of your fiber intake or asking your healthcare provider about a fiber supplement may be beneficial.
