Why nutrients needs change as we age

There are all kinds of physical changes occurring as we go through life – weight gain or loss, hair loss or going gray, wrinkles, muscle loss, in addition to eyesight, hearing and energy levels beginning to diminish.  It’s enough to demand “I want to get off this old age merry-go-round.”

Add to this another change - our nutrient needs.  Depending on our genetics and individual medical histories, nutrient needs become more individualized.  For example, some elderly require increased intake of iron due to low stomach acid secretion leading to poor iron absorption while others need increased folate due to past liver damage making it difficult to store folate.  

Other physiological changes can affect our nutritional needs and status as we grow older.  Here are areas of the body experiencing physical changes of aging affecting nutrient needs:

·         Digestive tract – Intestines lose muscle strength resulting in sluggish motility leading to constipation.  Stomach inflammation, abnormal bacterial growth, and reduced acid output inhibit digestion and absorption.  Pain and fear of choking may cause food avoidance or reduced intake of food.

 ·         Hormones – The pancreas secretes less insulin and cells become less responsive to it, possibly leading to prediabetes which could turn into type 2 diabetes.

 ·         Mouth – Tooth loss, gum disease and reduced salivary output can affect chewing and swallowing.  Choking is more likely to happen and pain can cause avoidance of hard to chew foods.

 ·         Sensory organs – Diminished eyesight makes shopping and preparing food difficult.  Diminished sense of smell and taste can reduce appetite.

 ·         Body composition – Weight loss and decline in lean body mass lowers the amount of calories needed. 

Individual nutrients are also affected by age – here’s how:

·         Energy – For most, calorie needs decrease but if an older person keeps physically active, this can moderate the reduction in calories.

 ·         Fiber – Recommended need for men 50 and older is 30 grams a day, for women, 21 grams a day.  Lower intakes can result in constipation and greater risk of controlling weight, heart disease and type 2 diabetes. 

 ·         Protein – The needs stay the same or slightly increases.  The recommendation is 0.8 to 1.0 grams of protein per kilogram of body weight.  Choose healthy protein sources of low-fat milk, yogurt, legumes, nuts, whole grains, fish, poultry, and lean meat.

 ·         Vitamin A – Absorption increases so deficiencies in the elderly are not common.

 ·         Vitamin D – Inadequate intakes likely along with decreased absorption. Recommended to take a vitamin D supplement of vitamin D3 and to get daily moderate exposure to sunlight.

 ·         Vitamin B12 – In some elderly, malabsorption is possible.   Foods of animal origin naturally contain this vitamin but a B12 supplement may be added to the diet.  Each day both men and women require 2.4 micrograms of B12.

 ·         Water – Lack of thirst, increased urine output and incontinence may reduce intake of fluids leading to dehydration.  The recommendation for water for women 51 years and older is 9 cups each day and for men, 13 cups.

 ·         Iron – Iron status improves for women after menopause.  Deficiencies usually due to   chronic blood loss and low stomach acid production.  An iron supplement may be recommended while including vitamin C rich foods at each meal to help increase iron absorption.  The required daily intake for iron for both men and women is 8 milligrams.

 ·         Zinc – Intakes may be inadequate and medications can cause poor absorption.  Deficiencies can reduce appetite and sense of taste.  Men require 11 milligrams daily while women require 8 milligrams per day. 

·         Calcium – Intakes often low leading to osteoporosis.  The recommended dietary allowance for calcium is 1200 milligrams a day. 

·         Potassium – Advised to consume plenty of fresh fruits and vegetables containing this mineral to help reduce blood pressure.  Each day aim for 4700 milligrams required for both men and women.

·         Sodium – Advised to lower intake between 1500 milligrams to 2300 milligrams to lower risk of high blood pressure. Choose and prepare food with little to no salt. Use more herbs and salt substitutes to add flavor to foods.

·         Fat – Choosing unhealthy and too much fat can increase heart disease.  Choose foods low in saturated fats, trans fats, and include more fats that are either polyunsaturated or monounsaturated.