What older adult is not interested in healthy aging? We want to be able to avoid disease and disability, maintain good cognitive function, have an active social life, and be engaged in meaningful pursuits. Healthy aging does not just happen; it requires effort.

As we grow older, our nutritional needs are affected by physical changes. Our metabolism slows, we lose muscle mass and bone density, and our organs have to work harder to keep us alive and healthy. In general, older adults require fewer calories on a daily basis, but need more nutrients. Our energy intake declines from the age of 50 and hits its lowest point after 80. At the same time, we may find that our bodies are lacking Vitamin D, Vitamin B12, Calcium, and Sodium. If we can sustain proper levels, we have a better chance at achieving healthy aging.

Vitamin D prevents disease and promotes bone health; a lack of Vitamin D can lead to high blood pressure, cancer, fractures, and falls. Aside from taking supplements, older adults need to be out in the sun more (with sunscreen!), which can be difficult in places where the sun is absent for much of the year. 

Vitamin B12 (as well as B9 or Folate) deficiencies can be caused by a number of things including an unhealthy diet. Shortages can result in tiredness, muscle weakness, vision problems, and psychological problems–among other issues. Higher levels protect against cognitive decline and anemia. 

For older adults, it is more difficult to absorb calcium. This contributes to lower bone density which can lead to osteoporosis and other health issues. 

As for Sodium, we usually think of this as a bad thing (causing hypertension), but too little can be dangerous too. Symptoms can include vomiting, loss of energy, and confusion. In severe cases, seizures, coma, and death can result. 1500 mg/day is recommended–about a third of a teaspoon. To combat the risk of hypertension, proper levels of potassium should be maintained (4.7 g/day).

In addition to these four, it is important to take in proper amounts of fiber, hydration, and other nutrients such as Zinc, Vitamin C, and Vitamin E. Although this all sounds somewhat complicated, most blood tests ordered by physicians before a check-up will ascertain whether you are at the right levels for these vitamins and minerals. If you doctor tells you that there is a deficiency, there are always ways to address them–most of which are easy and painless.

We all want to be healthy agers. Exercise, proper rest, and nutrition are important throughout our lives, but even more so as we get older. Keep tabs on your nutrients to help provide the best life going forward!