Key Nutrients That Need Attention for Older Adults

Eating optimally is an important part of staying active and feeling your best as you age. Over time, our body’s ability to absorb some key nutrients decreases, so paying extra attention to them can make a real difference. Key nutrients for older adults include protein, vitamin D, calcium, vitamin B12 and fibre. Here are some practical, nourishing tips to help you meet your daily needs for these 5 key nutrients.

Protein helps preserve muscle, strength, and independence. It also promotes healing and immunity. Distributing your protein intake across your meals is more effective for maintaining muscle than eating most of it at one meal. Consider including a source of protein at every meal, especially at breakfast, and aim for at least 20 grams each time you eat. High protein foods include eggs, fish, lean meat, poultry, pulses (beans, peas, chickpeas, lentils), nuts, seeds, tofu, and dairy foods.

Vitamin D supports bone health and helps absorb calcium. Vitamin D is made by the body when our skin is exposed to sunlight. Since most Canadians do not get enough sunlight and food sources are limited, health professionals recommend adults over 50 take a 1000 IU Vitamin D supplement daily, unless advised otherwise by their healthcare team.

Calcium keeps bones and teeth strong, slows bone loss and reduces the risk of fractures. Excellent food sources of Calcium include milk, dairy products, fortified plant-based beverages, canned salmon or sardines with bones, and tofu.

Vitamin B12 is vital for energy and red blood cell formation, but absorption declines with age. Eat vitamin B12 rich foods like fish, poultry, eggs, dairy and B12 fortified foods or take a daily multivitamin with B12.

Fibre supports digestion, heart health, and blood sugar control. Choose more whole grains, vegetables, fruits, pulses, nuts, and seeds.

…and remember hydration— drinking water regularly is important for active aging!

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This article was originally published in the National Post and POSTMEDIA October 2025