Fact checked by Nick Blackmer
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- Eating at least 1.2 grams of protein per kilogram of body weight helps maintain muscle mass as you age.
- Adults older than 19 need 6-10 micrograms of vitamin B12 per day for brain health.
- Aim for at least 25 grams of fiber daily to prevent digestive concerns as you age.
Nutrients you need more of as you get older include protein, vitamin B12, and calcium. These nutrients are essential to support your muscle, brain, and bone health.
1. Protein
Protein is uber popular nowadays, but it becomes even more important when you get older.
As you age, you naturally lose muscle mass and your body becomes less efficient at building muscle, according to Amy Davis, RDN, dietitian, and longevity expert. Protein can help you preserve muscle mass and strength, which will help maintain functionality and provide fall prevention—two significant issues for older adults.
Exact protein needs for aging adults are hotly debated. Research generally agrees that at least 1.2 grams of protein per kilogram of body weight per day (and up to 1.6 grams per kilogram of body weight) may be beneficial.
2. Vitamin B12
Aging can lower your body’s ability to absorb vitamin B12, but it’s essential for brain health and red blood cell production. Low levels of B12 are linked to cognitive impairment and increased risk for dementia and Alzheimer’s disease.
The Recommended Daily Allowance (RDA) for all adults over the age of 19 is 2.4 micrograms per day. A 2022 study saw that between 6 and 10 micrograms per day was required to reach adequate intracellular levels.
Other sources of vitamin B12 include seafood, lean meats, eggs, dairy, and nutritional yeast.
3. Fiber
Fiber is a critical nutrient at every stage of life—but it becomes even more important as you age.
"This complex carbohydrate keeps the digestive system running smoothly and helps control blood sugar and cholesterol levels," said registered dietitian-nutritionist Lauren Manaker, MS, RDN, LDN.
These benefits are particularly meaningful for the older population as gastrointestinal (GI) concerns, like diarrhea, constipation, gas, and bloating, become increasingly common.
Fiber is found only in plant-based foods like whole grains, fruits, vegetables, nuts, seeds, and legumes.
The 2025-2030 Dietary Guidelines for Americans don’t provide specific recommendations for fiber intake, but experts recommend adults consume 14 grams for every 1,000 calories consumed, or about 25-38 grams daily, depending on age and gender. Aim for at least 25 grams per day to reap greater benefits as you age.
4. Calcium
Prioritizing nutrients that are good for your bones is paramount as you get older. There's an increased risk for decreased bone density conditions like osteopenia and osteoporosis.
“Calcium helps maintain strong bones and teeth, reducing the risk of osteoporosis, which is more common with age for both males and females," said Manaker.
People start losing more calcium as they age because the body starts pulling calcium from the bones to maintain normal levels, which increases fracture risk, according to registered dietitian-nutritionist Amy Davis, RDN.
The National Institutes of Health (NIH) recommends:
- Men under 70: at least 1,000 milligrams (mg) of calcium per day
- Men over 70: 1,200 mg of calcium per day
- Women over 50: 1,200 mg of calcium per day
Choose dairy products (ideally low-fat), anchovies, sardines, soy, spinach, kale, chia seeds, beans, and fortified foods (like orange juice and cereal).
5. Vitamin D
Equally important for bone health: vitamin D. It helps your body absorb calcium and lowers inflammation, cancer risk, and all-cause mortality.
The RDA for vitamin D is 15 micrograms per day for all adults under 70 and 20 micrograms for those over 70.
Ways to get more vitamin D include:
- Five to 30 minutes of sunshine
- Salmon
- Trout
- Cod liver oil
- Eggs
- UV-exposed mushrooms
- Fortified dairy and cereal
6. Magnesium
Magnesium plays many critical roles throughout your body—particularly as you age.
"Magnesium supports muscle and nerve function while also playing a role in maintaining healthy bones," said Manaker. It can also help with blood sugar regulation, which is ideal for those with type 2 diabetes, and it can lower the risk of heart disease, the leading cause of death in the United States.
The RDA for magnesium for those over the age of 30 is 420 milligrams for men and 320 milligrams for women.
This mineral is abundant in spinach, bananas, tofu, avocado, nuts, and seeds.
7. Omega-3s
Omega-3 fatty acids promote heart health, lower inflammation, and may help with brain function. Consumption has been linked to decreases in all-cause mortality. They can also lower your risk of developing dementia, cognitive decline, and heart disease.
The RDA for all men over the age of 14 is 1.6 grams per day and 1.1 grams for women.
Some of the best sources of omega-3s include:
- Walnuts
- Hemp
- Salmon
- Flaxseed
- Anchovies
- Tuna
- Oysters
- Seaweed
When in doubt, omega-3 supplements are also a great solution to make sure you’re getting enough.
