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 seniors, these changes can lead to various dietary deficiencies , having a significant impact on their health and quality of life. This article aims to explore these deficiencies , by highlighting the nutrients often deficient in this age group and by proposing strategies to prevent and manage these deficiencies effectively on a daily basis.
Physiological and nutritional changes in older adults
Aging causes a series of notable physiological changes that directly influence eating habits, digestive capacity, and the assimilation of nutrients necessary for maintaining health.
Reduced feeling of thirst and risk of dehydration
Among these changes, we often observe a reduction in the feeling of thirst , which can lead to dehydration . Additionally, renal function in seniors may be impaired, thereby affecting waste elimination and fluid balance .
Reduced digestive efficiency
Additionally, decreased digestive efficiency is common, caused by factors such as reduced digestive enzyme production and slowed intestinal motility. These changes can cause difficulty in the breakdown and absorption of key nutrients.
Impact on nutrient assimilation
Difficulties in assimilating food affect the absorption of proteins, vitamins, and minerals, making assimilation less efficient.
During aging, metabolism also undergoes transformations, often characterized by a reduction in basal metabolism. This change can affect how the body uses and stores energy, directly impacting weight and body composition.
Challenges linked to chronic pathologies and medications
Seniors often face various chronic illnesses , which can be influenced by diet. Taking medications for these conditions can also impact appetite and nutrient absorption.
These factors combined increase the risk of malnutrition in older people. It is therefore crucial to carefully monitor their diet and adapt it to meet their specific needs. This includes careful attention to essential nutrient intake, hydration management, as well as consideration of 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 functioning. In the elderly, this deficiency is often exacerbated by less exposure to the sun, which is a natural source of vitamin D. In addition, with age, the skin loses its efficiency in synthesizing this vitamin. This deficiency can lead to weakened bones, increasing the risk of fractures and osteoporosis.
Calcium deficiency
Calcium is essential for maintaining bone strength and the normal function of muscles and nerves. With age, calcium absorption can decrease, and diets can often lack products that are rich in it. This deficiency 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 may be due to inadequate diet, reduced absorption, or chronic blood loss. This deficiency can lead to anemia, fatigue and general weakness will then be observed.
Vitamin B deficiency
B vitamins , including B12, are essential for many functions, including nervous and metabolic functioning. Vitamin B12 is particularly important, and its deficiency is common among seniors, 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 , ranging 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 rich and varied foods. It is essential to include nutrient-dense products 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, etc. However, the quality of the proteins is also important because they must be easily digestible. This will help prevent muscle wasting and strengthen muscle tone.
Particular attention should be paid to having sufficient intake of calcium, vitamin D and vitamin B. Therefore, it is important to eat foods rich in calcium (such as low-fat dairy products, almonds, leafy green vegetables) and ensure exposure to the sun with sun protection. We must also take into account the fact of favoring 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 needed to fill nutritional deficiencies, particularly for vitamin D, calcium, and vitamin B12. However, supplementation must be considered as what it is, that is to say a complement, to a diet which is itself balanced, and not as a substitute. It is recommended to consult a healthcare professional to establish a suitable supplementation plan.
Hydration
Daily hydration is also essential for seniors, as it directly influences nutrient absorption and maintenance of health. With age, the feeling of thirst decreases, which increases the risk of dehydration. It is therefore important to ensure regular consumption of water and fluids. Furthermore, water helps facilitate digestion, transport nutrients and eliminate waste. Adequate hydration can also improve skin condition, contributing to overall well-being.
Hydratis will help to have better assimilation of liquids and an additional supply 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 system. Manganese supports healthy energy metabolism, protects against oxidative stress, and promotes connective tissue health. 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 people face different nutritional needs , particularly regarding their appetite and their ability to eat enough. However, by adopting a rich and varied diet , enriched in key nutrients, supplemented by adequate hydration , it is possible to reduce these deficiencies. In short, careful nutrition and appropriate hydration are essential to preserve the health and well-being of older adults.
Enjoy your meal and hydrate yourself!
Bibliography
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