Here’s what we’ll cover in this blog post:
- Why is prioritizing nutrients important as you age?
- The 5 essential nutrients for aging
- Adjusting current habits to promote future longevity
Aging comes with many gifts, like more wisdom, meaningful experiences, and a greater appreciation for the life you’ve built. Your body, however, has its own way of changing over the years.
While these changes are completely natural, they can mean your system isn’t quite as efficient at absorbing and using certain nutrients as it once was. Even with a balanced diet, this shift can make it harder to get everything you need to feel energized, strong, and resilient.
However, with a few intentional choices, you can support your health for decades to come. Here are five essential nutrients to prioritize as you age to keep your body and mind thriving.
5 Essential Nutrients for Aging
1. Protein
After age 30, adults naturally lose about 3–5% of their muscle mass each decade. Over time, the body begins breaking down muscle faster than it can rebuild—a process known as sarcopenia. This makes protein especially important, as it plays a key role in preserving lean muscle, supporting immune function, and aiding recovery after activity or illness. Without enough protein, strength, mobility, and balance can decline, impacting overall quality of life.
Research shows that older adults often need more protein than younger adults (around 1.0g–1.2g per kilogram of body weight daily) to slow muscle loss and preserve functional health. For example, a 150lbs person needs roughly 68g–82g of protein each day.
Great sources of protein: eggs, chicken, Greek yogurt, tofu, edamame, and cottage cheese.
2. Calcium
Bone strength naturally decreases over time, especially after hormonal changes like menopause. Adequate calcium intake helps reduce the risk of fractures and osteoporosis by keeping bones dense and resilient. Adults should aim for about 1,200 mg of calcium daily, ideally from food, and supplement only if needed.
Great sources of calcium: dairy products, fortified plant milks, canned sardines with bones, kale, broccoli, and almonds.
3. Vitamin D
Even with adequate calcium, your bones can’t stay strong without vitamin D. Vitamin D works hand-in-hand with calcium, helping the body absorb it effectively and use it to build and repair bone.
This nutrient also plays a role in immune health and inflammation control. However, vitamin D production in the skin decreases with age, with a 40-50% reduction by age 70 compared to age 20, and many people don’t get enough sunlight to maintain optimal levels.
Great sources of vitamin D: fortified dairy or plant milk, salmon, tuna, egg yolks, and safe sun exposure. A supplement may be helpful if bloodwork shows low levels.
4. Vitamin B12
B vitamins are essential for keeping the body healthy and functioning properly. When levels are too low, they can cause serious health problems.
As we get older, the stomach produces less acid, which is needed to absorb vitamin B12 from food. Low levels of B12 can lead to fatigue, memory problems, and nerve damage if left unchecked. Because absorption decreases over time, many adults benefit from supplementation or regular monitoring.
Great sources of B12: fish, poultry, eggs, dairy products, and fortified cereals. In cases of absorption issues, B12 shots may be necessary.
5. Fiber
As you age, digestive health often slows, making fiber even more important. It helps keep digestion regular while supporting a balanced gut microbiome, which plays a key role in overall health. Fiber also helps stabilize blood sugar levels and lower cholesterol, which can reduce the risk of heart disease and diabetes.
Great sources of fiber: oats, berries, beans, lentils, whole grains, and vegetables. It is often recommended to aim for 18g-38g of fiber per day to support digestion, heart health, and long-term wellness.
Build Nutrition Habits That Last a Lifetime
Aging is part of life, but how you fuel your body can shape how you experience it. Focusing on protein, calcium, vitamin D, vitamin B12, and fiber gives your body the support it needs to stay active, sharp, and resilient.
Pairing these healthy habits with regular physical activity, social connection, and a balanced life can set you up for success in the future. The habits you build now can help you move with confidence, feel energized each day, and continue to enjoy the activities that bring you purpose and joy.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.