5 Nutrients You Need More of as You Age, According to Dietitians

Starting around age 60, your nutritional needs change. This happens for a number of reasons, and it’s important to make sure you’re tweaking your diet appropriately so that you get the nutrients you need.

Why Nutrition Needs Change as You Age

As people age, the body’s metabolic rate—how much energy the body uses—gradually changes. “A key contributor to the decrease in metabolic rate is a loss of muscle mass. Peak muscle mass is usually reached around the early to mid-thirties, with a gradual decline of muscle mass occurring thereafter," Abigail Collen, MS, RD, CDN, a dietitian at Mount Sinai, told Verywell.

This decrease doesn’t reduce your metabolic rate too significantly until around age 60. Other factors, such as a decline in physical activity and hormonal shifts, play a role, Collen explained.

But there’s good news: “This decrease in muscle mass can also be significantly delayed by consuming sufficient dietary protein and regularly engaging in resistance training—muscle is metabolically active, so the more muscle mass we can maintain, the more energy the body will use at rest,” Collen said.

That said, it gets harder for your body to absorb some nutrients past the age of 60, so you likely need to do more than just up your protein intake and stay physically active. You'll likely need more of these nutrients as you age.

1. Calcium

You may need to consume more calcium as you age, since it supports bone strength and decreases your risk of osteoporosis, Collen said.

She said the best sources include:

• Green vegetables, such as kale and broccoli

• Dairy products

• Products fortified with calcium, such as orange juice and plant milks

2. Vitamin D

Vitamin D, too, supports bone strength as you age, Collen said. You can get it by adding more fatty fish, egg yolks, or products fortified with vitamin D (including orange juice and milk) into your diet, she added.

You could also up your vitamin D intake by simply going for a walk: Getting 20 minutes of direct sunlight can help, said Julia Zumpano, RD, a dietitian at Cleveland Clinic.

3. Vitamin B12

Collen said that it gets more difficult for the body to absorb vitamin B12 as people age because of reduced stomach acid production.

As a result, it can be beneficial to increase your intake of vitamin B12. You can do this by eating more meat, eggs, dairy, fish, and foods fortified with vitamin B12 (including some grains and cereals).

4. Protein

Because you need more protein as you age, it’s a good idea to try to squeeze some in every time you eat.

“I recommend most people consume protein at each meal and snack as a way to ensure adequate protein intake,” Collen said. “The exception to this would be those with chronic kidney disease, but protein at every meal and snack is a great recommendation for most of the general public."

Great sources of protein include chicken, fish, eggs, Greek yogurt, tofu, and more.

5. Fiber

It’s important to eat more fiber as you age to maintain good digestive health.

Collen said good sources of fiber include plant-based foods such as beans and non-starchy vegetables, as well as fruits, nuts, and seeds.

Other Tips for Maintaining Good Nutrition As You Age

Other dietary adjustments can also provide health benefits after age 60.

“Stay hydrated, follow a similar eating schedule each day, avoid skipping meals, limit or avoid snack foods, and focus on three well-balanced meals,” Zumpano said.

It can also be helpful to avoid processed foods and limit sugary beverages and baked goods, she added.

If you’re having difficulty including more protein, fiber, calcium, or vitamins in your diet, a dietitian or nutritionist can help you tweak your daily routine to meet your needs.