Greater Nutritional needs as we age
With more people living longer, attitudes towards ageing are changing too. But while 60 may well be the new 40, there are still biological hurdles to overcome if you want to live longer with fewer years of illness or disability.
According to UK life expectancy figures from the Office of National Statistics, men on average live to 79 and women to 83. This is a big increase since the early 1980s, when men lived to 71 and women to 77.
One of the challenges of ageing is we absorb nutrients less effectively as we get older. Nutrient deficiencies, over a period of time, can potentially lead to various health problems, lack of energy, reduced immunity and a ultimately; a poorer quality of life. Let’s take a closer look at why, and what can be done.
Reduced nutrient absorption in the elderly
If you’re older, it can be even more difficult to get enough nutrition. Not only are appetites smaller, but there is evidence we absorb nutrients less effectively as we get older. This leads to common deficiencies in older adults, referred to in extreme cases as age-related under-nourishment (the so-called ‘anorexia of ageing’).
Why does this happen? Elderly people may absorb fewer nutrients from their food due to various factors associated with aging.
Less digestive enzymes
One reason is the natural decline in digestive function that occurs with age, leading to reduced production of stomach acid and digestive enzymes. This can impair the breakdown and absorption of nutrients, particularly vitamin B12, calcium, and iron.
Constipation and changed intestinal flora
Additionally, age-related changes in the gastrointestinal tract, such as decreased intestinal motility and changes in the gut microbiota, can affect nutrient absorption.
Medicines blocking nutrient absorption
Certain medications commonly prescribed to older adults may also interfere with nutrient absorption or metabolism.
Overall, maintaining a nutrient-rich diet and addressing any underlying digestive issues or medication interactions can help mitigate nutrient absorption problems in elderly individuals. This is usually not enough, especially as loss of appetite is common in older people.
Which nutrients do the elderly Most struggle to absorb?
Vitamin B12
Found in meat, fish, dairy, eggs, yeast extract and fortified foods. Vitamin B12 is an important nutrient. According to Age UK it’s harder to absorb B12 as you get older, and studies suggest B12 deficiency is common in older people.
Vitamin D
It’s common for older people to have low vitamin D levels because they may spend more time indoors and their skin produces lower amounts of vitamin D when exposed to sunlight. Vitamin D enables your body to absorb calcium from food, you need more calcium as you age to support vital body functions and because your bones thin faster after 50.
Vitamin K2
If you take vitamin D and/or calcium supplements it could be a good idea to take vitamin K2 with it. Vitamin D boosts calcium absorption, hence high-dosing over a long period of time can lead to an excess.
Studies suggest K2 can prevent calcium deposits forming in your blood vessels where it can increase risk of blood clots, instead directing it to be stored in your bones and teeth where it is highly beneficial.
Magnesium
Magnesium supports healthy ageing in many ways. It reduces tiredness and fatigue, maintains bones and teeth, and keeps muscles healthy (including the heart). It also maintains normal nerve function and supports digestive health.
Zinc
Zinc is also crucial to several aspects of health particularly for the elderly. It helps the immune system function normally, maintains bone health, supports cognitive function and maintains normal vision, among many other benefits.
Many multivitamin brands contain low amounts of many nutrients, particularly gummies. Always compare products.
Additional nutrition deficiencies that are common in the elderly
Calcium – Age-related changes in bone metabolism and decreased calcium absorption can increase the risk of calcium deficiency and osteoporosis.
Iron – Reduced stomach acid production and gastrointestinal bleeding from conditions like ulcers or gastritis can lead to iron deficiency in the elderly.
Vitamin B6 – Impaired absorption and decreased intake of vitamin B6-rich foods may lead to deficiency in elderly individuals.
Vitamin E – Age-related changes in fat absorption and decreased dietary intake may contribute to vitamin E deficiency in older adults.
Folate – Impaired absorption and reduced dietary intake of folate-rich foods can increase the risk of folate deficiency in the elderly.
Potassium – Changes in kidney function and medication use can affect potassium balance and increase the risk of deficiency in older adults.
Restoring the Gut microbiome for better nutrition in the elderly
As you age your immune system slows down (immuno-senescence), and research shows up to 80% of your body’s immune cells reside in your gut.
Keeping your gut biome balanced with more ‘friendly’ bacteria and less ‘bad’ bacteria, is linked to maintaining a healthy immune system, aiding digestion, relieving allergies, boosting weight-loss and countless other health benefits.
Fermented foods, yogurt, some breads and natural remedies such as kefir contain various probiotics, but your gut contains billions, if not trillions, of bacteria, so it’s no good overloading with just one type.
According to this article, but there could be even greater benefits for the older population, in particular:
• Improved immunity
• Better calcium absorption
• Constipation relief
Probiotic bio culture supplements
Each probiotic strain has different properties and abilities, the more diverse the range of cultures present, the more chance your gut will function better. Hence, if you’re considering taking a probiotic, look for a good-quality, high-strength supplement with billions of live cultures to ensure potency and plenty of different strains to ensure optimum balance.
How to tackle Inflammation in the elderly
As you get older your body becomes more susceptible to inflammation. Some people call this “inflamm-ageing”. One theory is ageing exposes the body to higher levels of inflammatory compounds. Whatever the cause, chronic inflammation can damage healthy cells, tissues and organs, potentially leading to problems such as:
• Heart disease
• Cancer
• Rheumatoid arthritis
• Asthma
• Type 2 diabetes
• Alzheimer’s disease
Turmeric
For this reason, anti-inflammatory supplements are well worth consideration for older adults. For instance, curcumin – the main active ingredient in turmeric – is widely considered a potent anti-inflammatory. In fact studies suggest it might be as effective as some pharmaceutical anti-inflammatory medicines.
You can introduce turmeric into your diet by adding it to your food, but to ensure you are getting high amounts of absorbable curcumin into your system on a regular basis, it might be more convenient to use a high-quality organic turmeric supplement with black pepper.
Omega 3 fatty acids
Studies also suggest that increasing the ratio of omega 3 fatty acids, naturally found in oily fish, in comparison to Omega 6 fatty acids that are prominent in the western diet, can have potent anti-inflammatory effects as well as contributing to the normal functioning of the heart, brain and eyes.
Nuts and seeds are often a good source of omega fats, but none more-so than Hemp seed oil. This not only provides complete plant-based protein and contains high levels of various beneficial nutrients including magnesium, zinc and beta-carotene, but it is also known for having the ‘perfect ratio’ of omegas for optimum health (3:1:1 of omega 3, 6 & 9 respectively).
Conclusion
If you’ve reached that point in your life when health is becoming an increasing concern, or if you are caring for someone older and looking for ways to help more, we hope this break-down has given you food for thought and been useful in working out which nutrients may or may not be relevant to your situation.
Health supplements are not magic potions, but it’s fair to say that there are many scenarios where supplementing with additional, good-quality, nutrition could be a realistic and cost-effective way of improving quality of later life.
We’re not suggesting everyone over 50 needs to go and raid their nearest health food store (in fact don’t, you’ll find much better deals online!), but if you or someone you care for suffer from any recurring or chronic symptoms; you may want to consider talking to your GP about your diet to see if any of the products mentioned above are worth a closer look, it could be a very positive move.
