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Nutrient Deficiency In Old Age – And How To Beat It.

When it comes to dietary deficiencies in older adults there can be numerous factors, as well as variations between individuals.

A large contributing factor however, is that as we get older, in general, our habits and food consumed changes.

Ageing adults tend to eat fewer calories, due to decreased appetite.

This is often combined with less exercise and physical activity, which in turn results in less essential vitamins and minerals being absorbed into the body on a daily basis.

These deficiencies can be somewhat offset with the right eating, supplementation and exercise routine – but if they are not addressed, it can leave the individual very susceptible to developing conditions such as osteoporosis and even heart disease.

Whilst it is always highly advised that you consult your doctor or GP prior to making major changes to your eating/supplementation and dietary routine, In this short article I wanted to provide  a ‘starting point’ of where to look.

Below are some of the most common deficiencies that people are exposed to as they get older…


An individual’s bone density and strength is hugely impacted by the inclusion of calcium within their daily diet. A deficiency is this area can be very serious when it comes to fall or impact related injuries – meaning breaks or fractures are more likely.


Vitamin B12:

This vitamin is required to create new red blood cells as well as helping to maintain a well functioning nervous system.

Vitamin D:

Like the aforementioned Calcium, Vitamin D works to improve bone density, and it is important in combatting the risks of osteoporosis in older age.


Magnesium influences a number of functions and processes within the body. This includes blood pressure regulation – which is very important for anyone suffering from obesity or who is at a high risk of hypertension.

Vitamin C:

Brightly coloured fruits and vegetables are some of the best sources of Vitamin C – such as citrus fruits, tomatoes, and bell peppers. This vitamin plays a vital role in the absorption of proteins, as well as the creation of connective tissue, which is essential for wound/cut healing. Vitamin C also contains antioxidants that have been shown to fight diseases like cancer.

Vitamin E:

Found in nuts, seeds, and vegetable oils, Vitamin E has antioxidant qualities which allow it to combat disease-causing free radicals. This vitamin also supports immune system functioning

vitamin E

In addition to addressing possible nutrient deficiencies in old age, it is also key that other lifestyle elements are managed effectively such as:

  • maintaining good quality sleep patterns
  • staying well hydrated
  • taking part in regular exercise or physical activity
  • managing stress levels
  • eating a good quality high protein diet

As always, any questions please fire them over to me at


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