Getting older requires adapting to the changes that come one’s way. The human body is ever-changing, and health requirements typically need to be modified as people age. One area that merits consideration is the body’s changing nutritional needs. Individuals should know that generally, the body absorbs nutrients less efficiently as it ages. That’s just one of many changing needs.
 

  • Fewer calories: Healthline notes that older adults likely need to eat fewer calories than they did when they were younger since they tend to move and exercise less and carry less muscle. Overeating may lead to increased abdominal fat.
  • Vitamin B12: As people age, their stomachs produce less hydrochloric acid, and some medications can make it harder for the body to absorb B12. Adults should consult a health care provider about whether a B12 supplement might be appropriate for them.
  • Fiber: Regular bowel movements are an important part of staying healthy. Fiber supports healthy digestion and helps prevent constipation. Fiber is found naturally in most fruits, vegetables, whole grains, and legumes, according to Penn Health. Men 50 years of age and older should aim for 30 grams of fiber a day, while women should strive for 21 grams, according to Maureen Boccella, MS, RD, CDCES, LDN, at Chester County Hospital.
  • Protein: Eating more protein might help older adults avoid loss of muscle mass and diminished strength, which are hallmarks of a condition known as sarcopenia, says Healthline. A study published in the American Journal of Clinical Nutrition found that those who ate the most protein lost 40% less muscle mass than people who ate the least.
  • Calcium: Bone health is a consideration as a person gets older, says the United States Department of Agriculture. Calcium supports bone health and plays a role in muscle function, hormone secretion, and nerve transmission. Calcium is found in yogurt, cheese, milk, and certain vegetables such as kale and broccoli.
  • Potassium: According to Harvard Health, diets that emphasize significant potassium intake can help keep blood pressure in a healthy range compared to potassium-poor diets. Potassium is also necessary for the normal operation of all cells, ensuring the proper function of muscles and nerves. While bananas are good sources of potassium, apricots, prunes, orange juice, squash, and some potatoes also contain this often-neglected nutrient.
  • Water: While not a nutrient per se, water is essential for older adults, who do not feel thirst as readily as they did when they were younger, making them more vulnerable to dehydration. Low-fat milk and unsweetened juices also can help. 

Older adults are urged to consult their physicians or dietitians to discuss their changing nutritional needs.