Nutrients that older adults need to supplement in greater quantities.
As people age, their bodies undergo many changes – from hormonal shifts and reduced nutrient absorption to alterations in metabolism.
According to Lauren Manaker, a nutritionist in the US, "Aging can cause changes in metabolism and appetite, making it more difficult to get enough nutrients." Below are some nutrients that older adults need to consume more of to support good health, according to a health website.Style.
Protein
As we age, our bodies gradually lose muscle mass, and our ability to build new muscle also decreases. Muscle strength helps maintain mobility, balance, and prevent falls.
According to studies, older adults should consume between 1.2 and 1.6 grams of protein per kilogram of body weight per day.
Vitamin B12
Vitamin B12 plays a crucial role in red blood cell production and maintaining brain function. A deficiency in B12 can lead to memory impairment, increased risk of dementia, and Alzheimer's disease.
According to recommendations, older adults should supplement with 6 to 10 micrograms of vitamin B12 per day for optimal levels. Vitamin B12 is abundant in seafood, eggs, milk, lean meat, and nutritional yeast.
Fiber is essential for older adults.
Fiber is an essential nutrient at all ages. However, as we age, our digestive systems become more sensitive, making us more prone to problems such as constipation, bloating, and diarrhea.
The recommended intake for adults is 14 grams of fiber per 1,000 calories, but it's best to consume more than 25 grams of fiber per day for maximum benefit.
Calcium
As people age, the risk of developing osteoporosis increases, especially in postmenopausal women.
According to the U.S. National Institutes of Health, men under 70 need to consume at least 1,000 mg of calcium per day. After age 70, the need increases to 1,200 mg. For women, the recommended intake is 1,200 mg/day from age 50 onwards.
Foods rich in calcium include milk and dairy products (preferably low-fat), anchovies, sardines, green vegetables, soybeans, chia seeds, and beans.
Vitamin D
Vitamin D not only supports efficient calcium absorption but also helps reduce inflammation and lower the risk of cancer. However, the ability to synthesize vitamin D from sunlight gradually decreases with age.
Adults under 70 years old should consume 15 micrograms of vitamin D per day. Meanwhile, those 70 years and older should consume 20 micrograms of vitamin D per day.
Besides sunlight, vitamin D is also found in salmon, eggs, and milk.
Magnesium
Magnesium plays a vital role in muscle and nerve function, and helps maintain strong bones. This nutrient also helps regulate blood sugar and reduce the risk of cardiovascular disease.
For adults over 30, the recommended daily intake of magnesium is 420 mg for men and 320 mg for women.
You can supplement your magnesium intake through foods such as leafy green vegetables, bananas, avocados, tofu, nuts, and whole grains.
Omega-3
Omega-3 fatty acids play a role in protecting cardiovascular health, fighting inflammation, supporting brain function, and slowing cognitive decline.
According to recommendations, men aged 14 and older should supplement with about 1.6 grams of omega-3 per day, while women need about 1.1 grams.
Foods rich in omega-3s include salmon, tuna, anchovies, flax seeds, walnuts, oysters, and seaweed.
