Nutritional Needs of the Aging Population | Healthy Aging and Longevity Guide

The world's population is rapidly aging. According to the World Health Organization, the number of individuals aged 60 and over will double by 2050 (WHO, 2021). The aging process brings about numerous physiological changes, from metabolic rate and the immune system to muscle and bone health and cognitive function. Therefore, adapting nutrition and lifestyle strategies to different age stages is critical.

1. The Importance of Middle Age (44–60)

This age period is one of the most critical stages of the healthy aging journey.

• Vitamin D levels: Correcting deficiencies at this age reduces the risk of fractures, falls, and cognitive decline in later life (Holick, 2007; Bolland et al., 2018).

• Dietary restrictions and intermittent fasting: May provide long-term protection by reducing autophagy and senescence (the accumulation of senescent/zombie cells) in middle age (Longo & Panda, 2016; Fontana & Partridge, 2015).

• Protein intake: 1–1.2 g/kg/day is recommended to prevent muscle loss (Bauer et al., 2013).

This age range serves as a "preventive window" for extending healthy lifespans, as cellular repair mechanisms are still active.

2. Nutrition and Different Needs in Old Age (65+)

Priorities shift in older ages:

• Energy and protein: Three regular meals, frequent, small meals, are recommended to prevent insufficiency. This is because long periods of fasting can accelerate muscle loss (Cruz-Jentoft & Sayer, 2019).

• Vitamin and mineral supplements:

o Vitamin D and calcium are critical for bone health; however, high-dose supplements have been found not to always reduce the risk of fractures (Bolland et al., 2018; JAMA, 2022).

o Vitamin B12 deficiency is common and can lead to cognitive problems (Allen, 2009).

Zinc and selenium support immune function (Mocchegiani et al., 2012).

• Fluid intake: The risk of dehydration is high because the sense of thirst is reduced (Hooper et al., 2015).

3. Weight Loss, Its Relationship with Dementia and Alzheimer's

• Research shows that unintentional weight loss in old age can occur years before the onset of dementia and Alzheimer's disease.

• This suggests that weight loss may be a "prodromal symptom" (Johnson et al., 2006; Stewart et al., 2005; Li et al., 2023).

• Rapid decreases in body mass index (BMI), in particular, can increase the risk of cognitive impairment.

4. Ideal Body Mass Index (BMI) in Older Adults

• While a normal BMI for young adults is considered to be 18.5–24.9, the lowest mortality risk in older individuals has been found to be in the 25–27 range (Winter et al., 2014).

• This finding suggests that being "slightly overweight" may be protective in older adults.

• While obesity with a BMI above 30 is risky, it should not be forgotten that being very underweight in older adults also increases health problems.

5. The Invisible Face of Muscle Loss

Sarcopenia (muscle loss with age) is not limited to walking and leg strength:

• Respiratory muscles: Diaphragm weakness → lung capacity decreases, increasing the risk of pneumonia (Georgiev et al., 2021).

• Swallowing muscles: “Sarcopenic dysphagia” → malnutrition, aspiration, and mortality (Maeda & Akagi, 2016; Fujishima et al., 2020).

• Pelvic floor muscles: Weakness → urinary incontinence, loss of functional independence (Hashimoto et al., 2018).

Therefore, sarcopenia is now considered not just “muscle weakness” but a multisystem aging syndrome.

6. Functional Nutrients and Supplements

• Omega-3 fatty acids: For cardiovascular and cognitive health (Swanson et al., 2012).

• Coenzyme Q10: For cellular energy production and heart health (Sharma et al., 2016).

• Phosphatidylserine & Citicoline: Support cognitive function (Conant & Schauss, 2004).

• Polyphenols (resveratrol, curcumin, fisetin) and spermidine: Natural molecules that support autophagy and cellular regeneration (Liu et al., 2017).

Aging is an inevitable biological process, but it is possible to support healthy aging with the right strategies at the right age.

• Middle age (44–60) → autophagy, reducing senescent cells, and correcting vitamin D deficiencies.

• Older age (65+) → adequate protein-energy intake, regular meals, nutrition to maintain muscle mass, and functional supplements.

Thus, not only lifespan but also healthy lifespan and cognitive health can be extended.

References

• Allen, L. H. (2009). Food Nutr Bull, 30(2_suppl1), S20-S34.

• Bauer, J., et al. (2013). J Am Med Dir Assoc, 14(8), 542–559.
• Bolland, M. J., Grey, A., Avenell, A. (2018). Lancet Diabetes Endocrinol, 6(11), 847–858.
• Conant, R., & Schauss, A. G. (2004). Altern Med Rev, 9(1), 17–31.
• Cruz-Jentoft, A. J., & Sayer, A. A. (2019). Lancet, 393(10191), 2636–2646.
• Fujishima, I., et al. (2020). J Am Med Dir Assoc, 21(6), 856–864.
• Georgiev, D., et al. (2021). Front Physiol, 12: 675889.
• Holick, M. F. (2007). N Engl J Med, 357(3), 266–281.
• Johnson, D. K., et al. (2006). Arch Neurol, 63(9), 1312–1317.
• Li, X., et al. (2023). Alzheimers Dement, 19(7), 2526–2537.
• Longo, V. D., & Panda, S. (2016). Cell Metab, 23(6), 1048–1059.
• Maeda, K., & Akagi, J. (2016). Nutrition, 32(5), 626–629.
• Mocchegiani, E., et al. (2012). Nutrients, 4(12), 1769–1789.
• Swanson, D., et al. (2012). Adv Nutr, 3(1), 1–7.
• Winter, J. E., et al. (2014). Am J Clin Nutr, 99(4), 875–890.