As people get older, the body goes through several natural changes that can affect how it uses food and absorbs essential nutrients. From a gradual loss of muscle mass to changes in digestion and metabolism, nutritional needs can become increasingly important after the age of 60.

Dietitians say that making a few simple changes to your daily diet can help older adults maintain strong bones, protect muscle mass, support digestion and improve overall health.

Experts particularly recommend paying close attention to calcium, vitamin D, vitamin B12, protein and fibre as you age.

Key Takeaways

• Calcium helps maintain strong bones and may reduce the risk of osteoporosis.
• Vitamin D supports bone health and helps the body use calcium effectively.
• Vitamin B12 becomes more difficult for the body to absorb as people get older.
• Protein is important for maintaining muscle mass and supporting metabolism.
• Fibre can help support healthy digestion and regular bowel movements.
• Staying hydrated and eating regular, balanced meals are also important parts of healthy ageing.

Why Your Nutritional Needs Change After 60

Ageing naturally changes the way the body processes food and nutrients. One of the most important changes is the gradual loss of muscle mass.

According to dietitian Abigail Collen, MS, RD, CDN, muscle mass generally reaches its peak during a person’s early to mid-thirties. After that, muscle mass gradually declines.

This process can become more noticeable around the age of 60. A reduction in muscle mass, lower levels of physical activity and hormonal changes can all contribute to changes in the body’s metabolic rate.

Muscle is metabolically active, meaning that maintaining more muscle can help the body burn more energy even while resting.

The good news is that ageing-related muscle loss can be slowed. Eating enough protein and taking part in regular resistance training, such as strength exercises, can help older adults maintain muscle strength and physical function.

However, protein is not the only nutrient that deserves attention. Some nutrients also become harder for the body to absorb with age.

Here are five nutrients dietitians say deserve special attention.

1. Calcium: Important for Strong Bones

Calcium is one of the most important nutrients for older adults because it plays a central role in maintaining bone strength.

As people age, the risk of weakened bones and osteoporosis can increase. Getting enough calcium through the diet can help support the skeletal system and maintain bone health.

Good sources of calcium include:

• Kale and other green vegetables
• Broccoli
• Milk, yoghurt and other dairy products
• Calcium-fortified plant milks
• Calcium-fortified orange juice
• Other calcium-enriched foods

A balanced diet that includes calcium-rich foods can help support bones as the body gets older.

2. Vitamin D: Supports Bones and Calcium Absorption

Vitamin D is another important nutrient for healthy ageing. It supports bone strength and helps the body absorb and use calcium.

Dietitians recommend including vitamin D-rich foods as part of a balanced diet.

Foods that can provide vitamin D include:

• Fatty fish
• Egg yolks
• Milk fortified with vitamin D
• Fortified plant-based drinks
• Fortified orange juice
• Other vitamin D-fortified foods

Some vitamin D is also produced by the body when the skin is exposed to sunlight. Dietitian Julia Zumpano, RD, said that spending time in direct sunlight can contribute to vitamin D production.

However, the amount of vitamin D a person produces from sunlight can vary depending on factors such as season, location, skin type, age and clothing. People should also follow appropriate sun-safety advice.

3. Vitamin B12: Absorption Can Become More Difficult

Vitamin B12 is essential for several important functions in the body, including the health of the nervous system and the production of red blood cells.

However, dietitian Abigail Collen explained that the body may absorb less vitamin B12 as people get older. One reason is that stomach acid production can decline with age.

This means that older adults may need to pay closer attention to their vitamin B12 intake.

Good sources of vitamin B12 include:

• Meat
• Fish
• Eggs
• Milk and other dairy products
• Fortified breakfast cereals
• Other vitamin B12-fortified foods

People who are concerned about vitamin B12 deficiency should speak with a qualified healthcare professional, particularly if they have digestive conditions or follow a diet that excludes animal products.

4. Protein: Essential for Maintaining Muscle Mass

Protein becomes increasingly important as people age.

The gradual loss of muscle mass can affect strength, balance, mobility and independence. Eating sufficient protein can help support the maintenance of muscle tissue.

Dietitian Abigail Collen recommends including a source of protein with meals and snacks for most people.

Healthy protein sources include:

• Chicken
• Fish
• Eggs
• Greek yoghurt
• Milk
• Tofu
• Beans and other pulses
• Other protein-rich foods

Spreading protein intake throughout the day may make it easier for people to meet their daily nutritional needs.

However, people with certain health conditions, including chronic kidney disease, may need individual dietary advice. Anyone with a medical condition should speak to a healthcare professional or registered dietitian before making major dietary changes.

Protein and Strength Training Work Together

Diet is only one part of healthy ageing.

Regular resistance exercise, such as weight training, bodyweight exercises or other strength-based activities, can help support muscle strength.

Combining adequate protein with regular physical activity may help slow age-related muscle loss and support a healthier metabolism.

5. Fibre: Important for Digestive Health

Fibre is another nutrient that becomes particularly important as people age.

A high-fibre diet can support digestive health and help maintain regular bowel movements. Fibre is found mainly in plant-based foods.

Good sources of fibre include:

• Beans
• Lentils
• Fruits
• Non-starchy vegetables
• Nuts
• Seeds
• Wholegrain foods

Adding fibre-rich foods gradually to meals can make it easier to improve overall dietary quality.

It is also important to drink enough fluids, as hydration helps support the digestive system.

Other Important Nutrition Tips After 60

Eating the right nutrients is only part of maintaining good nutrition as you age. Dietitians also recommend developing healthy and consistent eating habits.

Julia Zumpano advises older adults to:

• Stay properly hydrated
• Eat meals at relatively regular times
• Avoid regularly skipping meals
• Focus on balanced meals
• Limit highly processed snack foods
• Reduce sugary drinks
• Limit foods high in added sugar
• Include a variety of fruits and vegetables

A regular eating routine can be particularly helpful for older adults who have a reduced appetite or find it difficult to eat large meals.

What Should a Balanced Meal Include?

A well-balanced meal can include a combination of:

• A protein source, such as fish, eggs, chicken, tofu or beans
• Fibre-rich vegetables
• Fruit or another nutrient-rich carbohydrate source
• Healthy fats, such as nuts, seeds or certain oils
• A calcium-rich food, where appropriate

The goal is not to follow a perfect diet. Instead, small and consistent improvements can make a meaningful difference over time.

When Should You Speak to a Dietitian?

Some people may find it difficult to get enough protein, fibre, calcium or vitamins from their regular diet.

A registered dietitian or qualified nutrition professional can help create a personalised eating plan based on a person’s age, health needs, lifestyle, dietary preferences and activity levels.

Professional advice can be especially useful for people who:

• Have a poor appetite
• Are losing weight without trying
• Have difficulty chewing or swallowing
• Follow a restrictive diet
• Have digestive problems
• Have chronic health conditions
• Are concerned about vitamin or mineral deficiencies

The Bottom Line

Ageing can change the way the body uses energy and absorbs certain nutrients. After the age of 60, paying greater attention to nutrition may help support bone strength, muscle health, digestion and overall wellbeing.

The five nutrients dietitians particularly highlight are calcium, vitamin D, vitamin B12, protein and fibre.

A healthy ageing diet should also include regular meals, plenty of fluids, a wide variety of nutrient-rich foods and regular physical activity where possible.

Most importantly, healthy eating does not need to involve extreme diets or complicated rules. Simple daily choices — such as adding protein to meals, choosing more fibre-rich foods and including calcium and vitamin D sources — can help support better nutrition throughout later life.

Sources and Expert References

• Expert nutrition guidance from Abigail Collen, MS, RD, CDN, dietitian at Mount Sinai.
• Expert nutrition guidance from Julia Zumpano, RD, dietitian at Cleveland Clinic.
• General dietary guidance on calcium, vitamin D, vitamin B12, protein and fibre for healthy ageing.
• Advice should be personalised by a registered dietitian or healthcare professional where medical conditions or specific nutritional concerns are involved.

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