7 Surprising Nutrients You Need More of as You Get Older

As you age, your nutritional needs shift due to hormonal changes, altered nutrient absorption, and metabolic shifts. Good nutrition is vital as you age because it directly impacts your overall health, energy levels, and longevity.

Here are seven nutrients that are particularly crucial for the aging process, or skip ahead to the bottom line.

Protein is uber popular nowadays, but it becomes even more important as you age. As you age, you naturally lose muscle mass and your body becomes less efficient at building muscle, according to Amy Davis, RDN, dietitian, and longevity expert.

Preserved muscle mass and strength are key to maintaining functionality as one ages and preventing falls, which are a significant issue for older adults.

Exact protein needs for aging adults are hotly debated. Research generally agrees that at least 1.2 grams of protein per kilogram of body weight per day (and up to 1.6 grams per kilogram of body weight) may be beneficial.

Aging can reduce your body’s ability to absorb vitamin B12, but it’s essential for brain health and red blood cell production. Low levels of B12 are linked to cognitive impairment and increased risk for dementia and Alzheimer’s disease.

The Recommended Daily Allowance (RDA) for all adults over the age of 19 is 2.4 micrograms per day, but 2022 research saw that between 6 and 10 micrograms per day was required to reach adequate intracellular levels. Other sources of vitamin B12 include seafood, lean meats, eggs, dairy, and nutritional yeast.

Fiber is a critical nutrient at every stage of life—but it becomes even more important as you age.

These benefits are particularly meaningful for the older population as gastrointestinal (GI) concerns, like diarrhea, constipation, gas, and bloating, become increasingly common.

Although the Dietary Guidelines for Americans recommends eating 14 grams of fiber for every 1,000 calories consumed, aiming for at least 25 grams per day can reap greater benefits for older adults.

Fiber is found only in plant-based foods like whole grains, fruits, vegetables, nuts, seeds, and legumes.

Prioritizing nutrients that are good for your bones is paramount as you get older because there’s an increased risk for developing reduced bone density conditions like osteopenia and osteoporosis.

According to Davis, this is because the body may start pulling calcium from the bones to maintain normal levels, which increases fracture risk.

The National Institutes of Health recommends:

• Men under 70: at least 1,000 milligrams of calcium per day
• Men over 70: 1,200 milligrams of calcium per day
• Women over 50: 1,200 milligrams of calcium per day

To ensure you get enough calcium, choose dairy products (ideally low-fat), anchovies, sardines, soy, spinach, kale, chia seeds, beans, and fortified foods (like orange juice and cereal).

Equally important for bone health: vitamin D. It helps the body absorb calcium and reduce inflammation, cancer risk, and all-cause mortality.

The RDA for vitamin D is 15 micrograms per day for all adults under 70 and 20 micrograms for those over 70.

Ways to get more vitamin D:

• Five to 30 minutes of sunshine
• Salmon
• Trout
• Cod liver oil
• Eggs
• UV-exposed mushrooms
• Fortified dairy and cereal

Magnesium plays many other critical roles throughout your body—particularly as you age.

It can also aid in blood sugar regulation, ideal for those with type 2 diabetes, and reduce heart disease risk, the leading cause of death in America.

The RDA for magnesium for those over the age of 30 is 420 milligrams for men and 320 milligrams for women.

This mineral is abundant in spinach, bananas, tofu, avocado, nuts, and seeds.

Omega-3 fatty acids promote heart health, reduce inflammation, and may help with brain function. In fact, research links omega-3 fatty acid consumption to reduced all-cause mortality. They can also reduce your risk of developing dementia, cognitive decline, and heart disease.

The RDA for all men over the age of 14 is 1.6 grams per day and 1.1 grams for women.

Some of the best sources of omega-3s include:

• Walnuts
• Hemp
• Salmon
• Flaxseed
• Anchovies
• Tuna
• Oysters
• Seaweed

But when in doubt, omega-3 supplements are also a great solution to make sure you’re getting enough.

Aging adults can meet their daily protein, B12, fiber, calcium, vitamin D, magnesium, and omega-3 needs either through food or dietary supplements.

When making any major dietary changes or starting a dietary supplement, it’s important to speak with your healthcare provider first to account for individual needs and avoid any unwanted complications.