Getting older means your body has different needs than it once did. You may need fewer calories — but certainly not fewer nutrients. In fact, the need for protein, vitamin D, calcium and vitamin B12 tends to increase with age. Paying attention to these changes helps maintain muscle strength, energy and independence.
Key takeaways
- Higher protein needs: older adults may benefit from 1.0-1.2 grams of protein per kilogram of body weight daily to help slow muscle loss.
- Vitamin D is critical for bones and muscle function — supplementation is recommended for everyone over 70.
- Vitamin B12 is absorbed less efficiently with age — periodic blood tests are worth discussing with your GP.
- Calcium protects bones, but it is best obtained from food (dairy, vegetables) rather than high-dose supplements.
- Staying hydrated is essential — the sense of thirst diminishes with age, but fluid needs remain the same.
- Smaller, more frequent meals often work better than three large ones, especially if appetite has decreased.
Why do nutritional needs change with age?
After 60, several things shift. Digestion slows, the absorption of certain nutrients decreases and appetite can decline. At the same time, calorie needs drop — you burn less at rest — but the need for vitamins and minerals stays the same or even increases.
The result: the same amount of food delivers fewer nutrients, while the body needs more of them. That calls for more deliberate food choices.
How much protein do older adults need?
Protein is the building block for muscle. As we age, gradual muscle loss occurs — a process called sarcopenia. It starts around age 40 but accelerates after 70 and can lead to falls, fractures and loss of independence.
International guidelines and research suggest older adults may benefit from higher protein intake: 1.0-1.2 grams per kilogram of body weight per day, compared to the general recommendation of 0.8 g/kg. The Voedingscentrum confirms that sufficient protein — combined with physical activity — may help slow the rate of muscle loss.
Good protein sources for older adults:
- Fish. Easy to chew, rich in protein and omega-3. Aim for twice per week.
- Eggs. A complete protein source, easy to prepare in many ways.
- Dairy. Yoghurt, cottage cheese and cheese provide both protein and calcium.
- Legumes. Lentils, kidney beans and chickpeas: affordable and nutritious.
- Poultry. Chicken and turkey are lean protein sources that are also easy to eat.
Try to include a protein source at every meal — including breakfast.
Which vitamins and minerals deserve extra attention?
1. Vitamin D
Vitamin D is needed for strong bones and good muscle function. As we age, the skin becomes less efficient at producing vitamin D from sunlight. The Voedingscentrum recommends daily vitamin D supplementation for people over 70. Women over 50 and men over 70 are routinely advised to take a supplement.
2. Calcium
Calcium keeps bones strong. Good sources include milk, yoghurt, cheese and calcium-rich vegetables such as broccoli and kale. Getting calcium from food is preferable to high-dose supplements unless dietary intake is insufficient.
3. Vitamin B12
B12 absorption decreases with age as the stomach produces less acid. This can lead to fatigue, tingling and memory problems. Good food sources: meat, fish, eggs and dairy. If a deficiency is identified, supplementation is effective. Ask your GP to check your B12 levels periodically.
4. Iron
In older adults — particularly women post-menopause — iron deficiency can occur, but excess iron is also possible. Good sources: lean red meat (in moderation), legumes and wholegrains. Combine with vitamin C-rich foods for better absorption.
How much water is enough?
The sense of thirst decreases with age. Yet the body still needs the same amount of fluid: roughly 1.5-2 litres per day, depending on temperature and activity level. Dehydration in older adults can cause confusion, dizziness and falls.
Practical strategies:
- Place a glass of water beside your medication as a reminder
- Drink with every meal
- Include soup, herbal tea or diluted juice as additional fluid sources
- Set reminders on your phone if you tend to forget
Smaller meals, big impact
When appetite decreases — which happens more frequently as we age — spreading food across four to five smaller meals rather than three large ones works better. This makes it easier to meet nutritional needs without the full, uncomfortable feeling that can make eating unappealing.
Ideas for nutritious smaller meals or snacks:
- A bowl of yoghurt with fruit
- A small handful of unsalted nuts
- A wholegrain cracker with cream cheese and cucumber
- A glass of full-fat milk or yoghurt drink
With Moveno, you can easily track your daily intake and see at a glance whether you are getting enough protein, vitamin D or calcium — without complex nutrition tables.
Movement and food work together
Food alone is not enough to prevent muscle loss. Physical activity — particularly resistance and strength training — stimulates muscle protein synthesis. Even light exercises such as standing from a chair, walking or yoga make a difference. Combine this with adequate protein for the best results.
For practical tips on getting enough protein daily, read our guide on protein-rich foods: the best sources.
Start making better choices today
Healthy ageing does not begin at 80 — it begins now. More protein, sufficient vitamin D and calcium, adequate hydration and smaller meals spread throughout the day: these are the four pillars of good nutrition in later life. With Moveno, we help you turn these insights into practical, everyday eating habits. To get started with tracking your nutrition, read our beginner's guide to calorie tracking — and if weight management is part of your goals, use our calorie deficit calculator guide to find the right daily target.
Sources
- Voedingscentrum — Eating after 70 — specific dietary advice for older adults: protein, vitamin D, calcium and B12
- Voedingscentrum — Factsheet: older adults and nutrition — nutritional requirements overview for adults over 70
- Gezondheidsraad — Nutritional standards for protein (2021) — scientific basis for protein recommendations in older adults
