Nutritional needs for older people
As our bodies change with age, so do our nutritional needs. Find out which nutrients you should increase for better health.
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As our bodies change with age, so do our nutritional needs. The table below shows some of the nutrients of which we need more (RDI = recommended daily intake). There are also some nutrients of which we need less:
• We should limit sodium intake to 2500 to 3000 mg a day because our kidneys don’t excrete the excess as efficiently.
• We need less vitamin A because we absorb and store this vitamin more readily, so limit supplements to 750 mcg.
• We need fewer kilojoules due to a more sedentary lifestyle and reduced muscle mass, resulting in a slower metabolism.
| Nutrients you need more of | Why | Good food sources |
| Calcium (RDI is 800 mg a day. 1200–1500 mg a day is suggested for bone health) | Just as bone loss starts to speed up, our absorption of calcium from food starts to slow down. Calcium also helps lower blood pressure. | Dairy products, calcium fortified juices and cereals, calcium-set tofu, dark green leafy vegetables, sardines, canned salmon (with bones) |
| Vitamin D (No RDI, but 10 mcg a day for adults, 15 mcg if over 70, suggested) | As we age, we’re less able to produce vitamin D from sunlight and activate it in our kidneys. And lactose intolerance may cause a decrease in our intake of milk. | Fortified cereals, liver, eggs |
| Vitamin E (Women: 7 mg a day; men: 10 mg a day) | Cell damage from free radicals seems to escalate in later years. Vitamin E and other antioxidants may slow the process. | Sunflower seeds, nuts (almonds, peanuts), vegetable oils, wheatgerm, fortified cereals, avocados, mangoes |
| Vitamin C (Men: 40 mg a day; women: 30 mg a day. Add 35 mg if you smoke) | See Vitamin E, above. Vitamin C also helps maintain healthy connective tissue and prevent cataracts. | Citrus fruit and juices, potatoes, tomatoes, broccoli, dark green leafy vegetables |
| Vitamin B12 (2 mcg a day) | Our stomachs produce less acid, which helps absorption of B12, important to mood, memory, immunity and lowering levels of the amino acid homocysteine, a risk factor for heart attack and stroke. | Beef, pork, fish, milk, cheese, eggs. The synthetic form of vitamin B12, found in fortified foods and supplements, is better absorbed than that from food sources. |
| Folic acid (200 mcg a day or 400 mcg when planning a pregnancy) | The vitamin helps counteract elevated homocysteine levels, which increase the risk of heart attack and stroke. May also prevent and treat depression. | Liver, beans, broccoli, dark green leafy vegetables, cauliflower, oranges, orange juice. The form found in fortified foods and supplements is better absorbed than from food sources. |
| Vitamin B6 (Age 19–50: 0.9–1.4 mg for women, 1.3–1.9 mg for men; age 51+: 0.8–1.1 mg for women, 1.0–1.5 mg for men) | See Folic acid, above. | Fortified cereals, liver, bananas, pork, chicken, fatty fish (salmon, tuna, mackerel), baked potatoes, canned chickpeas |
| Carotenoids such as betacarotene, lutein, zeaxanthin, lycopene (No RDI) | Carotenoids are antioxidants with anti-ageing and disease-fighting properties. May prevent age-related macular degeneration. | Cooked or canned tomatoes, dark green leafy vegetables |
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