Important Nutrients for Aging - Vitalitown Selfcare Center

Nutrition is important for all ages, but at different ages, do we have nutritionally different needs? Should some foods (or food groups) be increased? Should others be decreased? Do some people need supplements? If so, which ones?

How do Nutrient-Needs Change as we Age?

What happens to our nutrient needs as we get older? What actually happens to our bodies as we age that leads to any changes in the nutrients that we need to stay healthy?

As we age, we tend to lose muscle mass, skin thickness, skin elasticity (crepe-like skin, anyone?), and decreased stomach acid needed to completely digest foods. We tend to get less efficient in absorbing into our bodies the nutrients we need—partly because of the decreased stomach acid, but also due to some degree because of changes in the microbiome (gut bacteria) and changes in the cells along the digestive tract. We also tend to have lower energy needs (and lower calorie needs) because many of us aren’t as mobile as we used to be—and much of our metabolism is, quite frankly, slowing down. Some may be experiencing loss of taste and smell while others are experiencing chronic pain or chronic disease—all of which may make healthy eating less likely. Many people, especially women, are at higher risk of falling and breaking their bones—which may be more “breakable” because of more porous bones (osteoporosis) or soft bones (osteomalacia). There is a relatively new recognition for anorexia of aging, a condition where seniors begin to lose their appetite or just don’t eat as much or as well as they used to.(1) Others experience worsening cognitive health—and there is some concern that this mild but potentially progressing cognitive impairment is worsened by poor nutrition. Finally—many medications can cause nutrient depletion—and as we all know, many of our seniors are on multiple medications, any of which could be depleting essential nutrients.

For many of the conditions associated with aging, all we can do is slow them down—there is no “cure”…but there IS something that everyone can do!(2)

Protein

Protein is one of the main “food groups” and is made up of 20 amino acids. Our bodies can make a good number of those amino acids—but nine of them must be derived from diet. These are called the “essential amino acids” and include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Protein intake tends to be reduced in seniors—but is truly critical for senior health. Why? One word—sarcopenia.

Sarcopenia

Sarcopenia is the loss of muscle mass associated with aging and is also associated with a loss of function and strength. This loss of muscle mass, related to the decrease in protein intake in seniors, can lead to the increased risk of accidents like falls and broken bones, loss of independence, loss of sense of purpose, depression, reduced quality of life, and fatigue. It can begin in one’s 30s, but really starts to take off in the 5^th decade. After the age of 50, seniors can lose up to 3-5% of their muscle every year! That means it is harder to do the things you enjoy—whether that enjoyment constitutes gardening, meeting friends, yardwork, hobbies, housework, travel, or simply enjoying your “golden years”!

Sarcopenia is the main cause of frailty in seniors—but, since it also leads to loss of function, it can be a leading cause of disability and accidents. Sarcopenia is associated with conditions, such as insulin resistance (pre-diabetes), diabetes, rheumatoid arthritis, osteoporosis, and osteopenia. In addition, weight gain, known as sarcopenic obesity, is associated with sarcopenia. Sarcopenic obesity occurs when fat begins to infiltrate the deteriorating muscle fibers. Sarcopenia is also associated with systemic inflammation—and this can make the “usual” aches and pains of aging much worse.

There are two main ways to combat sarcopenia—protein and exercise. How much protein? About 25-30 grams of high-quality protein at each meal—though some of that protein can be distributed throughout the day as high-protein snacks.(3)

What are some high-quality protein foods? Here is a handy list:

Fish like tuna, salmon, cod, bass, tilapia
Dairy products like yogurt, cheeses, low-fat milk. Yogurt is also a great source of probiotics
Lean poultry (de-fatted and skinless), including chicken and turkey
Beans and legumes
Nuts and seeds (good for snacking)
Tofu and soy products
Eggs

Vitamins

All vitamins are important all the time—but Vitamins D and B12 are particularly important as we age.

We get Vitamin D from a few food sources like fatty fish (salmon, tuna, trout and mackerel…a “twofer” because these are also high-quality protein sources!), eggs, cheese, and mushrooms. Some foods are fortified with Vitamin D—often milk and dairy products.

We also get Vitamin D from the sun—well, more precisely, our skin cells use the UV energy from the sun to make Vitamin D, starting with cholesterol. However, because aging skin is not as efficient at beginning this process—and because many seniors are taking care to stay out of the sun because of a higher risk of skin cancer, skin as a source of Vitamin D decreases with aging.

Vitamin B12 absorption depends on acid in the stomach along with something known as intrinsic factor. The production of intrinsic factor along with a decrease in acid content combines to produce B12 deficiency in almost 10% of seniors.(4)

Vitamin D and B12 supplements are often recommended for those over 65.

Minerals

There are several essential minerals where supplementation can benefit most seniors. These include calcium, iron, magnesium, and potassium.

Calcium—along with Vitamin D—helps keep your bones strong and healthy—and less at risk to break. Food sources of calcium (dairy products, leafy green vegetables, fatty fish) are often not sufficient, and supplementation may be needed.

Iron—iron is required to make hemoglobin—the oxygen-bearing complex in red blood cells. A lesser-known function of iron is to be a part of myoglobin—a protein that delivers oxygen to the muscle cells. Sources of iron include whole grains, beans and legumes, red meat, and poultry.

Magnesium is required for well over 300 enzyme systems in the body and there is evidence that many people would benefit from getting more magnesium. It functions in biochemical reactions, energy production and the control of sugar metabolism. Sources include leafy green vegetables, seeds, nuts, and whole grains.

Potassium is required for many processes—and is even more abundant than magnesium. It plays a role in maintaining blood pressure, fluid balance, muscle function, kidney function, and in the nervous system. Food sources include fruit, lentils, beans, and leafy green vegetables.

Other Nutrients

Omega-3 essential fatty acids like EPA and DHA are recognized as being deficient in many, and particularly in seniors. Omega-3 fatty acids funnel into anti-inflammatory pathways and may be vital in reducing the risk for heart disease, Alzheimer’s and other dementias, age-related cognitive decline, rheumatoid arthritis, dry eye diseases, and potentially others.(5)(6)

Water! One of the effects of aging, along with a decreased appetite, can be a decreased sense of thirst. Drinking enough water is important in maintaining healthy hydration, and may also help maintain cognitive function,(7) muscle mass,(8) and oral health—which in turn has been associated with heart health.(9)(10)

Probiotics are living organisms—and are vitally important for overall health. As living organisms, they need to either reproduce or be replaced. A healthy microbiome—healthy gut bacteria—is increasingly associated with better health and longevity—keep your gut bacteria healthy, and you are healthier! A healthy microbiome is closely associated with a healthy immune system—and we know that the immune system functions less efficiently as we age.(11) A healthy microbiome is also associated with a decreased risk of Alzheimer’s disease!(12)

Takeaways

As we age, we run the risk of several important nutrient deficiencies. To avoid these, make sure you eat enough high-quality protein, and consider supplementing with Vitamins D, B12 and the minerals calcium, iron, magnesium, and potassium. Also consider supplementing with omega-3 essential fatty acids, probiotics….and keep drinking lots of water!