How Nutrient Needs Change as We Age: fuelling for health and longevity

Getting older is an inevitable part of life—but feeling older doesn’t have to be. While we can’t turn back the clock, we can work with our biology to stay strong, energetic, and mentally sharp. One of the most powerful levers is nutrition. As the years pass, our bodies become less efficient at absorbing, producing, and utilising nutrients. Understanding these shifts helps us make smarter dietary choices to support healthy ageing from the inside out.

Let’s look at what actually changes—and what we can do about it.

 1. Slower Metabolism, Greater Nutrient Needs

Ageing brings a gradual loss of lean muscle mass, known as sarcopenia (1), which lowers our resting metabolism. That means we burn fewer calories even if our activity levels stay the same. The catch? We still need just as many, if not more, vitamins, minerals, and phytonutrients to stay healthy.

The fix: Focus on nutrient density. Every bite should count—think colourful vegetables, omega-3–rich fish, nuts, seeds, eggs, and good-quality proteins instead of ultra-processed “empty calorie” foods.

2. Protein Becomes More Important Than Ever

Protein isn’t just for athletes. As we age, we become less efficient at turning dietary protein into muscle. Without enough, muscle loss accelerates, balance declines, and recovery slows.

Aim for: around 1.0–1.2 g of protein per kilogram of body weight per day, spread evenly across meals (2). Oily fish, eggs, tofu, Greek yoghurt, and lean meats are excellent options.

 

3. Bone Health Needs Extra Attention

Bone density naturally declines with age (3) —especially after menopause, when oestrogen levels drop. Vitamin D synthesis from sunlight also becomes less efficient.

Support bone strength with:

• Vitamin D: Most older adults benefit from 800–1000 IU daily.

• Calcium: Aim for 1000–1200 mg per day from dairy, fortified plant milks, tofu, and leafy greens.

• Magnesium and vitamin K2: These help calcium get into bones where it belongs.

 4. B Vitamins and Brain Function

The stomach produces less acid as we age, reducing absorption of vitamin B12, which is vital for nerve health and cognition (4). Folate (vitamin B9) also supports brain function and red blood cell production.

Top up with: eggs, leafy greens, and fortified foods—or consider a B12 supplement, particularly if you eat little animal protein.

5. Declining Endogenous Production of Key Nutrients

Here’s where things get really interesting. Our bodies don’t just absorb nutrients—they make some of their own. Unfortunately, several of these self-made compounds decline with age, affecting energy, cognition, and metabolism.

Coenzyme Q10 (CoQ10): The Spark Inside Every Cell

• What it does: Powers mitochondria (your cellular batteries) and doubles as a potent antioxidant.

• What changes: Natural synthesis of CoQ10 declines with age and further plummets in people taking statins, which block its production pathway (5).

• Why it matters: Low CoQ10 is linked with fatigue, muscle weakness, and reduced heart function.

• What helps:

  • Eat oily fish and organ meats (small benefit).

  • Consider 100–200 mg/day ubiquinol if energy is low or if you’re on statins — under medical advice.

 Choline: Brain, Liver, and Hormones in Harmony

• What it does: Makes acetylcholine (memory neurotransmitter) and phosphatidylcholine (for cell membranes and liver fat metabolism).

• What changes: The body makes some choline through the PEMT enzyme, but production drops after menopause because oestrogen drives this pathway (6).

• Why it matters: Low choline intake can increase risk of fatty liver and cognitive decline.

• What helps:

  • Eat eggs (especially yolks) and salmon.

  • Consider supplements like phosphatidylcholine or alpha-GPC (250–500 mg/day) if diet is low or postmenopausal.

 L-Carnitine & Acetyl-L-Carnitine: Energy Transporters

• What they do: Move fatty acids into mitochondria for burning and provide acetyl groups for brain chemistry.

• What changes: Endogenous synthesis slows with age (7), reducing fat metabolism efficiency.

• What helps:

  • Eat red meat or fish a few times a week.

  • Supplement acetyl-L-carnitine (500–1500 mg/day) for energy and cognitive support (8).

 

Glutathione: The Body’s Master Antioxidant

• What it does: Neutralises oxidative stress and helps the liver detoxify harmful compounds.

• What changes: Production and recycling enzymes slow with age (9).

• Why it matters: Low glutathione is associated with frailty, cognitive decline, and chronic inflammation.

• What helps:

  • Eat sulfur-rich foods: eggs, broccoli, garlic.

  • Support precursors like N-acetylcysteine (NAC 600–1200 mg/day) or glycine, which have been shown to restore glutathione and improve markers of ageing in small trials (10).

    
    

Alpha-Lipoic Acid (ALA)

Another key antioxidant that helps recycle vitamins C and E while supporting energy metabolism. Our ability to make ALA also declines (11).

• Support: Supplementing with 100–300 mg of R-ALA can be beneficial for mitochondrial and metabolic health.

  
  

 6. Gut and Digestive Health

Digestive motility tends to slow with age, increasing the risk of constipation (12). The gut microbiome also changes, which can influence nutrient absorption and inflammation (13).

• Support: Get enough soluble fibre (chia, flaxseed, carrots, kiwi, oats, low-FODMAP veggies) and stay hydrated.

  
  

 7. Hydration and Electrolytes

Older adults often lose the natural thirst cue (14). Even mild dehydration can cause fatigue, confusion, and headaches.

• Support: Sip water regularly and consider herbal teas or broth if plain water feels monotonous.

  
  

How to Pull It All Together

1. Prioritise whole, protein-rich, colourful foods — Mediterranean style is a strong evidence-based pattern for longevity (15).

2. Measure, don’t guess — test vitamin D, B12, and iron; adjust with your clinician.

3. Add targeted support — CoQ10, choline, carnitine, NAC, or ALA only if diet or symptoms suggest a need.

4. Hydrate and move — even mild dehydration and inactivity accelerate decline.

Ageing Gracefully from the Inside Out

Ageing doesn’t mean decline—it means adaptation. Our bodies are incredibly resilient when given the right tools: nutrient-dense food, regular movement, restorative sleep, and a bit of biochemical support.

Paying attention to these subtle nutritional shifts can help maintain energy, bone strength, and cognitive clarity well into later life.

Think of it not as fighting ageing, but as fuelling longevity. After all, it’s not just about adding years to your life—it’s about adding life to your years.