Nutrition for Healthy Aging

September is Healthy Aging Month – an annual health observance to focus on the positive aspects of getting older. This observance provides inspiration for adults ages forty-five and up to improve their physical, mental, social, and financial well-being. However, we cannot forget about how important our nutritional health is to our aging process. Our diet is a large part of healthy aging, as it can prevent chronic disease from starting or progressing further and promotes a healthy body inside and out. Along with a healthy diet comes healthy nutrients, specifically vitamins and minerals.

Every nutrient is important for good health, however there are certain nutrients older adults need more of. These nutrients include vitamin D, calcium, vitamin B-6, vitamin B12, fiber, protein, and calories. The Recommended Dietary Allowance, or RDA, of nutrients is determined by a person's age and gender. The RDA is higher for vitamin B-6, calcium, and vitamin D for older adults than it is for younger adults.

Taking a deeper look

To better understand why these vitamins are important and how we can get them through food. We have to understand each of their functions and their benefits.

Vitamin D: Otherwise known as the sunshine vitamin. As we age, our skin cannot make vitamin D as efficiently as it used to. Seniors are also more likely to spend more time indoors or wear more protective clothing/sunscreen when outside. Food sources include fish (salmon, tuna specifically), eggs, beef, fortified milk or juice, fortified breakfast cereals, plant-based milks, and dairy products. The RDA for vitamin D is 600 IU/day and increases to 800 IU/day for adults 70 years of age and older.

Calcium: Important for our bones, which weaken with age. Weak and brittle bones will increase the risk of fractures, osteopenia, and osteoporosis. Food sources of calcium include dairy products (yogurt, milk, cheese), spinach, kale, broccoli, almonds, fortified cereals, and plant-based milks. The RDA for calcium is 1,200 mg/day for men 70 years and older and for women 51 years and older.

Vitamin B-6: Plays a role in metabolism and immunity. A lack of this vitamin can cause anemia, depression, poor immunity, or cracks in the corners of your mouth. Food sources include fish (salmon, tuna), poultry (chicken, turkey), potatoes, fortified cereals and whole grains, bananas, cottage cheese, rice, spinach, and watermelon. The RDA for adults ages 51-70 years old is 1.3 mg/day. For men 70 years and older, it increases to 1.7 mg/day. For women 70 years and older, the RDA is 1.5 mg/day. It is difficult to get too much of this vitamin unless you are taking too much of a B-6 supplement.

Vitamin B-12: Involved in red blood cell formation and nerve function to help prevent a type of anemia that makes people feel weak and tired. A lack of B12 can also cause stomach issues, unintentional weight loss, sore mouth, and tongue, and neurological (brain) changes causing confusion. Food sources include beef, clams, salmon, tuna, egg yolks, chicken breast, milk, and yogurt. As you can see, it is in animal products, so those who are vegetarian or vegan will need to get it through a supplement. The RDA is the same for adults of all ages; however, the absorption ability of this vitamin decreases with age, so it is recommended that older adults make sure to consume plenty of high-B12 foods and, if needed, to take it as a supplement (or through a daily multivitamin!). It is unlikely that someone can get too much vitamin B12. The RDA for adults, both male and female, is 2.4 mcg.

Fiber: A type of carbohydrate that the body cannot digest. Fiber aids in healthy digestion to prevent constipation and can lower blood sugars and cholesterol to help prevent or delay the progression of diabetes and heart disease. Most people do not consume enough fiber. The RDA for men ages 51+ is 30 grams/day, and 21 grams/day for women ages 51+. Food sources include fruits, vegetables, whole grains, beans, and nuts. Supplementation (Metamucil, Citrucel, etc.) may be necessary, especially for those with irritable bowel disease or another digestive disorder causing irregular bowel movements. If you are working on increasing fiber intake, proceed with caution and increase daily intake at a slow rate while drinking plenty of water; otherwise, you may experience bloating, gas, or cramping.

Protein: The building block for our skin, hair, nails, bones, and muscles. Not getting enough protein can lead to malnutrition, especially for older adults. This can increase the risk of falls, disability, and hospitalizations. The dietary reference intake for adults is 0.8 grams per kilogram per day. However, it increases to 1-1.2 grams per kilogram daily for older adults aged 65 years and over. Be careful if you have kidney disease, though if you are not on hemodialysis, as too much protein can further kidney damage. Protein can come from animal or plant-based sources, and it is better to stick with lean animal proteins more often such as chicken, 90+% lean ground turkey or beef, fish, eggs, and low-fat (1%) or non-fat dairy (milk, yogurt, cheese, cottage cheese). Plant-based sources are whole grains such as lentils, quinoa, and chickpeas, beans, nuts/seeds. You may also obtain protein sources from supplements (bars, powders, ready-to-drink shakes) if you need additional protein in your diet or if you are unable to consume enough protein through food alone.

What about multivitamins?

Taking a daily multivitamin (MVI) can help to fill in nutrient gaps for those with poor diets or who have malabsorption issues due to a history of bariatric surgery. Other reasons to take an MVI are for those who are vegan (not eating anything animal-based), are on dialysis, or have alcohol use disorder. If you are deficient in multiple vitamins and minerals, an MVI may be a great choice to take as it is less costly than buying multiple different supplements. MVIs provide extra nutrients, thus boosting energy levels. However, they do not cure or prevent diseases or prolong their lifespan. Also, no single brand of an MVI is best; however, as supplements are not regulated by the Food and Drug Administration (FDA), it is important to instead look for a seal of approval from companies like the U.S. Pharmacopeia (USP), NSF International, ConsumerLab, and Natural Products Association. To earn a seal, products must be made by following good manufacturing procedures. They must contain what is listed on the label without having harmful levels of ingredients that don't belong.

Key Takeaway

As we age, the needs for vitamins and nutrients increase, potentially requiring supplementation. If you are unable to consume enough of these nutrients through your diet or have a decreased ability to absorb some of these nutrients due to certain illnesses or medications, it may be a good idea to consult with your doctor about taking a supplement.

The article provides information designed to complement your personal health management. It does not provide medical advice and not meant to replace professional medical advice. Linking to other websites does not imply any endorsement of the material on such websites.