As we get older and our needs change, nutrition can be a valuable tool in enhancing our wellbeing, strength and energy. This article will review the ways in which our body changes as we age, and nutrition tips to support this process.
What Changes as We Age?
Several significant physiological changes happen as we get older:
Muscle mass declines. Our body gradually loses muscle in a process called sarcopenia. The loss of muscle mass affects strength, balance, mobility, and metabolism (Cruz-Jentoft et al., 2019).
Bone density decreases. Bone is continuously being broken down and rebuilt, but with age, breakdown outpaces rebuilding, increasing the risk of osteoporosis and fractures (Osteoporosis Canada, 2023).
Appetite often decreases. Older adults frequently experience reduced appetite due to changes in taste, smell, medications, social factors, and slower gastric emptying. This makes nutrient density more important than ever.
Digestion system changes and this affects how about body processes certain foods, or components in food. For instance, lactose intolerance (the inability to breakdown the sugar in milk products) increases with age due to enzyme changes. Our body also becomes less efficient at absorbing certain nutrients like B12, calcium and vitamin D.
Immune function shifts. The immune system becomes less efficient with age.
Thirst decreases and older adults are at higher risk of dehydration because the sensation of thirst becomes less reliable (cite: review, Hooper et al., 2014).
So Why Does Nutrition Matter with Age?
The nutritional decisions you make in your 60s, 70s, and beyond are equally as important as the younger years. Adequate protein preserves the muscle that keeps you strong and steady on your feet. Calcium and vitamin D maintain the bones that protect you from fractures. B vitamins and omega-3s support cognitive function. Fibre and fermented foods support gut health and immunity.
Research shows that older adults who maintain adequate nutrition have better physical function, lower hospitalization rates, faster recovery from illness, and higher quality of life (Malafarina et al., 2013; Calder et al., 2020).
What Can You Do?
Strategy #1: Eat More Protein Than You Think You Need
Protein needs increase with age. Older adults require more protein than younger adults to achieve the same muscle mass. Current evidence supports a target of 1.2 to 1.6 grams of protein per kilogram of body weight per day, which is higher than the long-standing general recommendation of 0.8 g/kg (Bauer et al., 2013; Cruz-Jentoft et al., 2019).
Good protein sources:
Eggs and egg whites
Greek yogurt and cottage cheese
Fish and seafood
Chicken and turkey
Legumes: lentils, chickpeas, and beans
Tofu and tempeh
Tip: Aim for 25 to 30 grams of protein at each meal.
Strategy #2: Pair Protein with Resistance Exercise
Protein and resistance exercise work together to preserve and build muscle. Neither is as effective without the other. Research shows that combining adequate protein intake with resistance training (even light resistance training) produces significantly better muscle maintenance outcomes than either intervention alone (Cruz-Jentoft et al., 2019).
Tip: If resistance training is new to you, you can get referred to a physiotherapist who can help you build a safe routine tailored to your fitness level and any physical limitations.
Strategy #3: Prioritize Calcium and Vitamin D
Bone loss accelerates with age, and calcium and vitamin D are the two most critical nutritional supports for bone health. Adults over 50 need 1,200 mg of calcium per day (ideally from food) and typically need to supplement vitamin D, as food sources are rarely sufficient and skin production declines with age (Osteoporosis Canada, 2023).
Calcium-rich foods include: dairy (milk, yogurt, cheese), fortified plant-based milks, canned salmon and sardines with bones, tofu made with calcium sulfate, and leafy greens such as bok choy and kale.
Tip: Spread calcium intake across the day (the body absorbs it better in amounts of 500 mg or less at a time) and ask your healthcare provider to check your vitamin D level to guide supplementation.
Strategy #4: Support Brain Health with B Vitamins and Omega-3s
Cognitive function is one of the most significant concerns my clients have with aging, and nutrition plays a meaningful role.
Vitamin B12 is essential for nerve function and cognitive health. Absorption of B12 from food declines with age due to changes in stomach acid production, making deficiency more common even in people eating adequate amounts. Supplementation or B12-enriched foods may be needed (Health Canada Dietary Reference Intakes).
Folate (vitamin B9) and vitamin B6 work alongside B12 in processes that affect brain health and mood. You can find these b vitamins in foods like green vegetables, meat, beans and grain products.
Omega-3 fatty acids (particularly DHA) are a structural component of brain cell membranes and are associated with better cognitive outcomes in older adults (Yurko-Mauro et al., 2010).
Tip: Ask your healthcare provider to check your B12 level at your next appointment. Include fatty fish (salmon, sardines, mackerel) twice a week. Consider a B12 supplement if your levels are borderline or low.
Strategy #5: Stay Hydrated
Thirst is a less reliable signal with age, but hydration needs do not decrease. Dehydration in older adults contributes to fatigue, confusion, urinary tract infections, constipation, and increased risk of falling.
Aim for 6 to 8 cups of fluid per day (roughly 1.5 to 2 litres), more if you are active or in warm weather. All fluids count, including herbal tea, milk, and water-rich foods like soup, fruit, and yogurt.
Tip: Drink a glass of water with each meal and have a glass of water or herbal tea mid-morning and mid-afternoon. That covers most of your daily fluid needs without relying on thirst as a cue.
The Bottom Line
Healthy aging is about building a few consistent habits that give your body what it needs to stay strong, energized, and resilient. Protein at every meal, weight-bearing movement, adequate calcium and vitamin D, good hydration, and nutrient-dense food choices are the foundation.
At RxFood, our dietitians work with older adults and their families to build practical, personalized nutrition plans that support independence, strength, and quality of life. Whether you are managing a health condition or simply focused on aging well, we are here to help.