September is Healthy Aging Month, a great time to reflect on how our nutritional needs evolve over time. As we age, our bodies absorb and process nutrients differently, and certain vitamins and minerals become especially important for maintaining health and vitality. While a balanced diet is the best source of nutrients, older adults may benefit from supplements—especially if they have dietary restrictions, chronic conditions, or limited sun exposure.
Here are five key nutrients to pay special attention to:
- Vitamin D What: Supports calcium absorption, bone health, and immune function. Why: Skin produces less vitamin D with age; less time outdoors. Amount: 600–800 IU/day; some may need more based on blood levels. Sources: Sunshine, fortified dairy and plant milks, eggs, salmon, mushrooms.
- Calcium What: Maintains bone strength and helps prevent osteoporosis. Why: Absorption decreases with age. Amount? Women 51+ and men 70+ need 1,200 mg/day. Sources: Fortified milk and plant milks, cheese, yogurt, broccoli, kale, chia seeds.
- Vitamin B12 What: Supports nerve health and brain function. Why: Absorption declines due to reduced stomach acid. Amount? 2.4 mcg/day; may need supplements or fortified foods. Sources: Fortified cereals and milks, eggs, cheese, salmon, trout.
- Magnesium What: Supports muscle, nerve, and heart function. Why: Often low due to decreased intake or absorption. Amount? ~320 mg/day for women, ~420 mg/day for men. Sources: Chia seeds, flaxseeds, leafy greens, lentils, almonds.
- Iron (Maybe) Note: Most older adults do not need extra iron unless they have a diagnosed deficiency. Always consult a healthcare provider.
Other Nutrients to Consider Fiber (e.g., psyllium) for digestion Omega-3s (DHA/EPA) for heart and brain health Potassium for blood pressure support (with medical guidance)
Reminder: Always talk to your doctor or a registered dietitian before starting any new supplement to avoid interactions or over-supplementation.
In honor of Healthy Aging Month, take a moment to evaluate your meals and snacks this week to make sure you are getting the nutrients your body needs to thrive as you age.
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