Essential Nutrients for Healthy Ageing

Ageing is a natural part of life, but the way we look after ourselves can influence how we feel as the years go by. A balanced diet, regular movement, good-quality sleep and staying socially active all have an important role to play in supporting health and wellbeing as we age.

Nutrition is a particularly important part of this. As we get older, our dietary needs can change, while factors such as appetite, digestion and changes in lifestyle can sometimes make it harder to get all the nutrients we need from food alone. From vitamin D and calcium for normal bones to vitamin B12, magnesium and iron, several vitamins and minerals have important roles in maintaining normal body functions throughout later life.

So, which nutrients should you be aware of as you get older, and how can you incorporate them into your everyday routine?

Why does nutrition matter as you age?

Our nutritional needs don't necessarily stay the same throughout our lives. As we get older, we may become less active, eat smaller portions or experience changes in appetite. Some people may also find that their diet becomes less varied.

At the same time, certain nutrients remain particularly important for maintaining normal bones, muscles, cognitive function and the immune system. The good news is that a healthy ageing diet doesn't have to be complicated. Eating a varied selection of nutrient-rich foods can provide many of the vitamins and minerals your body needs.

Vitamin D for healthy ageing

Vitamin D is one of the nutrients worth paying particular attention to as you get older. It contributes to the maintenance of normal bones and teeth, normal muscle function and the normal function of the immune system. It also contributes to the normal absorption and utilisation of calcium and phosphorus. ¹ In the UK, vitamin D can be particularly relevant because sunlight is our main source. During autumn and winter, the sunlight isn't strong enough for our bodies to make sufficient vitamin D.

The NHS recommends that adults consider taking a daily vitamin D supplement during autumn and winter. ² Older adults who spend less time outdoors may also be at greater risk of not getting enough vitamin D.

Where can you find vitamin D?

Food sources include:

Oily fish such as salmon, sardines and mackerel
Egg yolks
Fortified foods
Some spreads and breakfast cereals

However, it can be difficult to get enough vitamin D from food alone, particularly during the UK winter months.

Calcium for strong bones

Our bones naturally change as we age, which makes supporting normal bone health increasingly important. Calcium is needed for the maintenance of normal bones and teeth and also contributes to normal muscle function. ³

Dairy products are well-known sources of calcium, but they're not the only option.

Other sources include:

Milk and yoghurt
Cheese
Calcium-fortified plant-based alternatives
Leafy green vegetables
Tofu
Some fish, such as sardines and pilchards, when eaten with their bones

Vitamin D is also important because it helps the body absorb and use calcium effectively.

Don't forget exercise

Nutrition is only part of the picture when it comes to maintaining healthy bones. Weight-bearing activity and resistance exercise can also help support bone and muscle health. Walking, dancing, climbing stairs and strength exercises can all form part of an active lifestyle as you get older.

Magnesium for muscles and bones

Magnesium is involved in a wide range of normal bodily functions. It contributes to normal muscle function, normal energy-yielding metabolism, normal psychological function and the maintenance of normal bones. ⁴

Good dietary sources include:

Nuts and seeds
Wholegrains
Beans and lentils
Green leafy vegetables
Some fish
Dark chocolate

A varied diet can provide magnesium, but people who don't eat a wide range of foods may want to pay particular attention to their intake.

Vitamin B12 and healthy ageing

Vitamin B12 becomes particularly relevant as we get older, B12 contributes to normal red blood cell formation, normal psychological function and the normal function of the nervous system. It also contributes to the reduction of tiredness and fatigue. ⁵

Vitamin B12 is naturally found in foods such as meat, fish, eggs and dairy products, while fortified foods can also provide it. However, some older adults may have difficulty absorbing vitamin B12 from food. The NHS notes that vitamin B12 deficiency can be caused by problems absorbing the vitamin rather than simply not getting enough through the diet. ⁵

If you're concerned about your B12 levels, particularly if you're experiencing unexplained tiredness or other symptoms, speak to your GP.

Iron and healthy ageing

Iron remains an essential mineral throughout adulthood. It contributes to normal oxygen transport, normal energy-yielding metabolism and the reduction of tiredness and fatigue.⁶

Good sources include:

Meat
Beans and lentils
Nuts
Green leafy vegetables
Fortified breakfast cereals
Dried fruit

Iron requirements generally decrease for women after menopause because regular menstrual blood loss stops. However, iron is still essential for normal health.

Persistent tiredness, weakness or shortness of breath can have many possible causes. If you're concerned about iron deficiency, it's better to speak to your GP rather than automatically taking an iron supplement.

Omega-3 and your diet

Omega-3 fatty acids are another nutrient worth considering as part of a healthy ageing diet. Oily fish such as salmon, mackerel, sardines and trout are good sources of the long-chain omega-3 fatty acids EPA and DHA.

EPA and DHA contribute to the normal function of the heart when consumed at the required daily intake. ⁷ If you don't eat fish, plant sources such as walnuts, chia seeds and flaxseeds provide another type of omega-3 fatty acid called ALA.

Fish oil supplements can provide EPA and DHA, while algae-based supplements can provide a plant-based source of omega-3.

Vitamin C and healthy ageing

Vitamin C is well known for its role in supporting the immune system, but it has several other important functions. It contributes to the normal function of the immune system, normal collagen formation and the protection of cells from oxidative stress.⁸

Collagen is important for normal skin, bones, cartilage and blood vessels, making vitamin C relevant to several aspects of healthy ageing.

Fruit and vegetables are excellent sources of vitamin C, including:

Oranges and other citrus fruits
Strawberries
Blackcurrants
Peppers
Broccoli
Tomatoes

Including a variety of fruit and vegetables in your diet is therefore an easy way to support your vitamin C intake.

Protein is important too

Although protein isn't a vitamin or mineral, it deserves a place in any conversation about healthy ageing. Protein provides amino acids that the body needs for normal growth and maintenance, and getting enough protein as we age is important for maintaining muscle mass alongside regular physical activity.

Good sources include:

Fish
Eggs
Lean meat
Milk and yoghurt
Beans and lentils
Nuts and seeds
Tofu and other soya products

Try to include a source of protein with your meals rather than relying on one large protein-rich meal each day.

Fibre and healthy ageing

Fibre is another important part of a balanced diet. It can be found in foods such as wholegrains, beans, lentils, fruit, vegetables, nuts and seeds.

Increasing the variety of plant foods you eat can be a simple way of increasing fibre intake while also providing a range of vitamins, minerals and other nutrients. If you currently eat relatively little fibre, increase your intake gradually and make sure you're drinking enough fluids.

Which nutrients should you focus on?

There isn't one universal list of supplements that everyone should take as they get older. Instead, think about the nutrients that are particularly relevant to your diet and lifestyle.

Nutrient	Why is it important?	Food sources
Vitamin D	Bones, muscles and immune function	Oily fish, eggs, fortified foods
Calcium	Bones, teeth and muscle function	Dairy, fortified alternatives, leafy greens
Magnesium	Muscles, bones and energy metabolism	Nuts, seeds, wholegrains, leafy greens
Vitamin B12	Red blood cells, nervous system and psychological function	Meat, fish, eggs, dairy, fortified foods
Iron	Oxygen transport and energy metabolism	Meat, beans, lentils, leafy greens
Vitamin C	Immune function and collagen formation	Fruit and vegetables
Omega-3	Normal heart function	Oily fish, nuts and seeds
Protein	Maintenance of muscle and body tissues	Fish, eggs, meat, dairy, beans, pulses

The aim isn't to take every nutrient in supplement form. A varied diet should remain the foundation.

Should older adults take supplements?

Not necessarily, some people may benefit from supplements depending on their diet, lifestyle or individual circumstances, while others may be able to get everything they need from food.

Vitamin D is one of the main nutrients to consider in the UK, with the NHS recommending that adults consider taking a daily supplement during autumn and winter. ² Vitamin B12 may also require particular attention if you're vegan, vegetarian or have difficulty absorbing B12 from food.

If you've been diagnosed with a deficiency, your healthcare professional may recommend a specific supplement or dosage. It's also important to remember that taking more of a nutrient isn't necessarily better. Some vitamins and minerals can cause problems if taken in excessive amounts.

Healthy ageing is about more than nutrition

While nutrition plays an important role, healthy ageing isn't about finding one particular vitamin or supplement.

A balanced approach includes:

Stay active: Regular walking, strength training and other forms of exercise can help maintain strength, mobility and fitness.

Eat a varied diet: Try to include a wide range of fruit, vegetables, wholegrains, protein sources and healthy fats.

Look after your bones: Calcium, vitamin D and weight-bearing activity can all contribute to maintaining normal bones.

Prioritise sleep: Good-quality sleep is important for physical and mental wellbeing.

Stay socially connected: Maintaining relationships and taking part in activities you enjoy can support overall wellbeing.

Stay hydrated: Remember to drink regularly throughout the day, particularly during warmer weather or when exercising.

FAQs

What are the most important vitamins for healthy ageing?

There isn't one vitamin that's most important for everyone. Vitamin D, B12 and vitamin C are among the nutrients worth paying attention to, alongside minerals such as calcium, magnesium and iron. Your individual requirements will depend on your diet, age and circumstances.

Should I take vitamin D as I get older?

In the UK, adults are advised to consider taking a daily 10 microgram vitamin D supplement during autumn and winter.² Some people may be advised to take vitamin D throughout the year, depending on their circumstances.

Is vitamin B12 important for older adults?

Yes. Vitamin B12 contributes to normal red blood cell formation, normal psychological function and the normal function of the nervous system. Some older adults may also have difficulty absorbing B12 from food.⁵

What nutrients support healthy bones?

Calcium and vitamin D are particularly important. Magnesium also contributes to the maintenance of normal bones. Regular weight-bearing and resistance exercise can complement a nutrient-rich diet.

What should I eat to support healthy ageing?

Aim for a varied diet containing plenty of fruit and vegetables, wholegrains, protein-rich foods, healthy fats and suitable sources of calcium and vitamin D.

Do I need a multivitamin as I get older?

Not necessarily. A multivitamin can be convenient, but it's not automatically required. It's better to consider your overall diet and individual nutritional needs before deciding whether a supplement is appropriate.

Can vitamins help with tiredness?

Certain nutrients, including iron, vitamin B12 and magnesium, contribute to the reduction of tiredness and fatigue when consumed in adequate amounts. However, persistent tiredness can have many causes and shouldn't automatically be attributed to a vitamin deficiency.

Healthy ageing isn't about trying to stop the ageing process. It's about supporting your body as it changes and giving it the nutrients and lifestyle support it needs. A varied, balanced diet should provide the foundation, with nutrients such as vitamin D, calcium, magnesium, vitamin B12, iron, vitamin C and omega-3 all having important roles in normal health.

Supplements can be useful when your diet or individual circumstances mean you need additional nutritional support, but they work best as part of a wider healthy lifestyle. By focusing on good nutrition, regular movement, adequate sleep and simple everyday habits, you can support your health and wellbeing at every stage of life.