Many people are not getting enough nutrients as they age when they need optimal nourishment to sustain healthy aging. Evidence indicates that because older adults are less able to absorb and use many nutrients, their nutrient needs (especially as a function of body mass) rise.1
Impaired digestion, medication-induced deficiencies, and changes in microbiota are some of the factors involved in poor nutrient absorption as we age. This is unfortunate as key nutrients support healthy vision, collagen and joints, cognition, and immunity, to name just a few of their benefits.
This article will address the factors involved in nutrient depletion during aging and how best to replenish nutrient levels to lead an active and fulfilling life during retirement.
How Digestion Changes As We Age
As you grow older, digestion changes in ways that can lower the absorption of essential nutrients. These changes include:
Reduced Gastric Acid Production
During aging, gastric acid production decreases. Making enough gastric acid is essential for absorbing nutrients such as vitamin B12, iron, calcium, and magnesium.1,2
Altered Digestive Enzyme Activity
Enzyme activity can also decrease as we age, which impacts the breakdown and absorption of some macronutrients, including protein, fats, and carbohydrates.2
Reduced Gastrointestinal Transit Time
Aging, especially the concurrent use of certain medications and underlying disorders such as dysphagia, GERD, dyspepsia, and constipation, as well as reduced physical activity during aging can all reduce the rate at which food moves through the GI tract, which can affect nutrient absorption and breakdown.2
Changes in Gut Microbiota
Aging can lead to shifts in gut microbiota composition, potentially resulting in a pro-inflammatory state that affects digestion and nutrient absorption.3
Medication Interactions
Older adults often take multiple medications, some of which can interfere with nutrient absorption or metabolism, leading to deficiencies. 1
Decreased Sunlight Exposure
As we age, there is a decline in vitamin D production in the skin after exposure to sunlight or reduced conversion to its active form.4 Reduced time outdoors, which often happens in seniors with limited mobility, also can limit vitamin D synthesis in the skin, impacting calcium absorption and bone health. In addition, declining kidney function with age can affect vitamin D activation, further influencing calcium absorption and bone health.
Lifestyle and Dietary Factors
Factors such as reduced appetite, changes in taste and smell, and dental issues can lead to inadequate nutrient intake worsening absorption challenges.1
Joint and Bone Health During Aging
A lifetime of working hard has gotten you to the finish line: retirement. Yet, the wear and tear on your body required to cross the finish line also requires a commensurate amount of repair. It’s not too late to build back your structural integrity during retirement. Certain nutrients are important for maintaining the bones and joints but are often deficient in seniors: 1
- Vitamin C (ascorbic acid) – A crucial cofactor for enzymes responsible for collagen formation.
- Vitamin D – Vitamin D facilitates calcium absorption and is vital for bone mineralization and joint function. Adequate vitamin D levels are associated with reduced inflammation, which may help support healthy joints.
- Vitamin K – Essential for the carboxylation of osteocalcin, a protein that binds calcium in the bone matrix, thereby supporting bone density and joint integrity.
- Zinc – Plays a role in collagen cross-linking, contributing to the tensile strength of connective tissues.
- Omega-3 fatty acids – Play a role in joint health due to their ability to maintain a healthy inflammatory response. Promotes comfortable joints and reduces stiffness.
- Magnesium – Involved in bone formation. Adequate magnesium intake supports bone density and joint function.
- Manganese – Manganese is necessary for the synthesis of glycosaminoglycans, components of cartilage that provide lubrication and cushioning in joints.
Nutrients for Cognitive Health
Seniors often do not get enough cognitive-enhancing nutrients from diet alone, which can be improved using a daily multivitamin. A systematic review and meta-analysis of ten trials found that multivitamin use improved free recall memory.5
Vision-Related Nutrients
We need healthy vision to see all our hard work manifest into a healthy retirement and to keep our independence as we grow older. After almost a lifetime of using computers and other digital devices, our eyes have often endured more wear and tear than previous generations. But are we really eating enough vegetables and healthy foods to fuel our vision optimally?
Seniors often lack nutrients important for vision, such as lutein, zeaxanthin, and astaxanthin. Lutein and zeaxanthin are fat-soluble antioxidants. They are abundant in eggs and dark green leafy vegetables, such as kale and spinach, and protect the retina from damage by absorbing blue light. Astaxanthin also is an antioxidant, and it’s typically found in microalgae and seafood, such as salmon, shrimp, and crabs. All three of these nutrients improve eye health and hand-eye coordination in people whose vision is affected by using computers.6
Novel Multivitamin to Improve Senior Health
As I routinely share with patients, the goal is simple: supplement a healthful diet and lifestyle. Your diet is like the tiles in your home, while supplements are the grout that fills the gaps. A high-quality multivitamin is one of the best insurance policies to bolster a healthy diet. Research has shown that food alone isn’t enough to maintain healthy levels of nutrients in older people.7
In clinical practice, I typically use a Multivitamin which fully complements all the nutrients that seniors often don’t get enough of from diet alone. It includes vision nutrients such as lutein, zeaxanthin, and astaxanthin. Elderberry is included for immune health. Organic spinach and blueberry, pomegranate, and strawberry extracts help compensate for dietary deficiencies of these nutrient-rich foods.
Combining a multivitamin with a nutrient-dense diet and regular health checkups to address nutrient deficiencies early is an effective approach for seniors.
References
- Institute of Medicine Food F. The National Academies Collection: Reports funded by National Institutes of Health. In: Providing Healthy and Safe Foods As We Age: Workshop Summary. Washington (DC): National Academies Press (US) Copyright © 2010, National Academy of Sciences.; 2010.
- Sanders L. Resiliency of the Digestive System During Aging and the Impact of Diet. Nutrition Today. 2023;58(4):165.
- Kassis A, Fichot MC, Horcajada MN, et al. Nutritional and lifestyle management of the aging journey: A narrative review. Front Nutr. 2022;9:1087505.
- Bhattarai HK, Shrestha S, Rokka K, Shakya R. Vitamin D, Calcium, Parathyroid Hormone, and Sex Steroids in Bone Health and Effects of Aging. J Osteoporos. 2020;2020:9324505.
- Grima NA, Pase MP, Macpherson H, Pipingas A. The effects of multivitamins on cognitive performance: a systematic review and meta-analysis. J Alzheimers Dis. 2012;29(3):561-569.
- Yoshida K, Sakai O, Honda T, et al. Effects of Astaxanthin, Lutein, and Zeaxanthin on Eye-Hand Coordination and Smooth-Pursuit Eye Movement after Visual Display Terminal Operation in Healthy Subjects: A Randomized, Double-Blind Placebo-Controlled Intergroup Trial. Nutrients. 2023;15(6).
- Michels AJ, Butler JA, Uesugi SL, et al. Multivitamin/Multimineral Supplementation Prevents or Reverses Decline in Vitamin Biomarkers and Cellular Energy Metabolism in Healthy Older Men: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2023;15(12).
