Key Nutrients for Healthy Aging
As we age, metabolism often slows while nutrient needs increase. This table summarizes why certain nutrients matter, general daily needs for adults, and common food sources.
Nutrients, purposes, adult daily needs, and common food sources
| Nutrient | Why it matters | Daily needs (Adult)*Asterisk indicates consult your doctor before starting any supplement. | Common food sources |
|---|---|---|---|
| Vitamin D | Supports bone health; linked to reduced risk of cancer, heart disease, and infectious disease. | 600 IU (Age 19–70) 800 IU (Age 70+) | Fatty fish, egg yolks, fortified milk or milk alternatives, fortified cereals |
| Protein | Helps prevent sarcopenia (age‑related muscle loss); supports muscle and bone health. | Prevention of muscle loss:
Aim for 0.45-0.55 grams of protein per pound of body weight to prevent muscle loss. Example: a 150 lb. person needs about 68-83 grams of protein/day. Your goal will be closer to 0.5-0.68 grams of protein per pound of body weight if you exercise regularly. If you lift weights regularly or are training for a running or cycling event, you need 0.54-0.77 grams of protein per pound of body weight. | Beef, chicken, fish eggs, beans, tofu, nuts and seeds, dairy (yogurt, milk, cheese) |
| Vitamin B12 | Helps the body form DNA; maintains cognitive and nerve cell function. | 2.4 micrograms (mcg) | Meat, fish, fortified breakfast cereals, Greek yogurt, eggs. |
| Calcium | Critical for maintaining bone density. | 1200 milligrams (mg) Daily amount varies; see your healthcare provider. | Dairy (yogurt, cheese, milk), leafy greens (kale, broccoli, bok choy), fortified foods (cereal, soymilk) |
| Fiber | Supports digestive health and helps prevent constipation. | ≥ 28 g | Fruits, vegetables, whole grains, legumes, beans, nuts and seeds. |
*Always talk to your doctor before starting any supplement.
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