What are the main nutritional deficiencies of the elderly?
As we age, the human body goes through many changes, some of which directly affect nutritional needs and nutrient absorption . In older adults, these changes can lead to various nutritional deficiencies , which have a significant impact on their health and quality of life. This article aims to explore these deficiencies , highlighting the nutrients that are often deficient in this age group and proposing strategies to prevent and manage these deficiencies effectively in everyday life.
Physiological and nutritional changes in the elderly
Aging brings about a series of notable physiological changes that directly influence eating habits, digestive capacity, and the assimilation of nutrients necessary for the maintenance of health.
Decreased feeling of thirst and risk of dehydration
Among these changes, a decrease in the sensation of thirst is often observed, which can lead to dehydration . In addition, kidney function in seniors can be impaired, affecting waste elimination and water balance .
Decreased digestive efficiency
Additionally, decreased digestive efficiency is common, caused by factors such as reduced production of digestive enzymes and slowed intestinal motility. These changes can lead to difficulty in breaking down and absorbing key nutrients.
Impact on nutrient assimilation
Difficulties in assimilating food affect the absorption of proteins, vitamins, and minerals, making assimilation less efficient.
As we age, our metabolism also undergoes changes, often characterized by a reduction in basal metabolic rate. This change can affect how the body uses and stores energy, having a direct impact on weight and body composition.
Challenges related to chronic pathologies and medications
Seniors often face various chronic diseases , which can be influenced by diet. Taking medications for these diseases can also impact appetite and nutrient absorption.
These combined factors increase the risk of malnutrition in older adults. It is therefore crucial to carefully monitor their diet and adapt it to meet their specific needs. This includes paying close attention to essential nutrient intake, managing hydration , and considering dietary restrictions and drug interactions.
The most common deficiencies in the elderly and their consequences
Older people are particularly susceptible to developing certain nutritional deficiencies .
Vitamin D deficiency
Vitamin D is crucial for bone health, calcium absorption, and immune function. In older adults, this deficiency is often exacerbated by reduced exposure to sunlight, which is a natural source of vitamin D. Additionally, as we age, our skin becomes less efficient at synthesizing this vitamin. This deficiency can lead to weakened bones, increasing the risk of fractures and osteoporosis.
Calcium deficiency
Calcium is essential for maintaining strong bones and normal muscle and nerve function. As we age, calcium absorption can decrease, and diets can often lack calcium-rich foods. This insufficiency can accelerate bone loss and also increase the risk of developing osteoporosis.
Iron Deficiency
Iron is a key component of hemoglobin: a protein that carries oxygen in the blood. In older adults, iron deficiency can be due to inadequate diet, reduced absorption, or chronic blood loss. This deficiency can lead to anemia, fatigue, and general weakness.
Vitamin B deficiency
B vitamins , especially B12, are essential for many functions, including nerve and metabolic function. Vitamin B12 is particularly important, and its deficiency is common in older people, often due to reduced absorption due to changes in gastric acid secretion.
Other nutrients may also be deficient, such as vitamin B6, vitamin E, magnesium, and zinc. These deficiencies can affect various aspects of health , from immune function to skin health and mental well-being.
Strategies to prevent deficiencies
Food
To prevent nutrient deficiencies in seniors, it is important to eat a variety of foods. It is essential to include nutrient-dense foods such as fruits, vegetables, and whole grains in each meal.
It is also crucial to adapt their diet to provide the adequate amount of protein, which is essential for maintaining muscle mass and strength. They will need to eat lean proteins that contain a low amount of fat such as poultry, fish, eggs, lentils… However, the quality of the proteins is also important because they must be easily digestible. This will help prevent muscle wasting and will strengthen muscle tone.
Particular attention should be paid to having sufficient calcium, vitamin D and vitamin B intake. Therefore, it is important to eat foods rich in calcium (such as low-fat dairy products, almonds, green leafy vegetables) and to ensure exposure to the sun with sun protection. It is also important to consider promoting a diet that is easy to chew and digest in the event that the person has physical or dental limitations.
Supplementation
In some cases, supplements may be necessary to address nutritional deficiencies, particularly for vitamin D, calcium, and vitamin B12. However, supplementation should be considered for what it is, i.e. a complement to a balanced diet, and not as a substitute. It is recommended to consult a healthcare professional to establish an appropriate supplementation plan.
Hydration
Daily hydration is also essential for seniors, as it directly influences the absorption of nutrients and the maintenance of health. With age, the sensation of thirst decreases, which increases the risk of dehydration. It is therefore important to ensure regular consumption of water and fluids. In addition, water helps facilitate digestion, transport nutrients and eliminate waste. Adequate hydration can also improve the condition of the skin, thus contributing to general well-being.
Hydratis will help to have a better assimilation of liquids and an additional intake of mineral salts and trace elements . This will provide energy. Our solution is enriched with magnesium , potassium , sodium and zinc , crucial minerals for this age group. Magnesium , for example, reduces fatigue and maintains electrolyte balance, thus promoting normal energy metabolism and optimal functioning of the nervous and muscular systems. Manganese supports healthy energy metabolism, protects against oxidative stress and promotes healthy connective tissues. Potassium is crucial for the nervous system, muscle function and blood pressure regulation. Zinc , for its part, is a major asset for the immune system.
Older adults face different nutritional needs , including their appetite and ability to eat enough. However, by adopting a rich and varied diet, enriched with key nutrients, supplemented with adequate hydration , it is possible to alleviate these deficiencies. In short, careful nutrition and appropriate hydration are essential to maintain the health and well-being of older adults.
Enjoy your meal and stay hydrated !
Bibliography
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