10 Essential Nutrients You Might Be Lacking for Healthy Aging

As we get older, our bodies experience changes that can lead to lower levels of important nutrients, which can contribute to external (and even internal) signs of aging like brittle nails, fine lines and wrinkles, fatigue, and joint pain.

This slowdown in key nutrient production can start as early as your twenties! 

 

What causes the depletion of nutrients as you age?

Several factors can contribute to this, including

• Reduced nutrient absorption due to reduced stomach acid and reduced enzyme production
• Slower metabolism
• Hormonal changes
• Dietary changes
• Gradual decline in organ function
• Chronic illness and medications
• Loss of bone density
• Increased mineral loss

 

How can you prevent nutrient deficiencies as you age?

Aging is a beautiful journey that brings wisdom, experience, and a deeper appreciation for life. While certain physiological changes, such as shifts in metabolism, nutrient absorption, and bone density, are part of the process, they don’t have to limit well-being.

By making intentional lifestyle choices, we can optimize aging and maintain vitality. Deficiencies can largely be prevented by taking a holistic approach to nourishing your body:

• Eating a variety of nutrient-rich foods 
• Staying hydrated
• Targeted diet plans
• Daily movement and weight-bearing exercising
• Daily detox measures
• Supplementation (more on this below)
• Taking TDW Digest with your meals in order to increase nutrient digestion and absorption 

 

What are some of the most common micronutrients depleted with age?

 

1. Calcium

Why it matters: 

• Strengthens bones and helps prevent osteoporosis – Bone loss can begin as early as the 30s and speeds up with age
• Supports muscle function and helps cramps
• Helps nerves communicate properly
• Plays a key role in hormone regulation, including the secretion of parathyroid hormone (PTH)

Depletion signs: 

• Bone pain or fractures, bone loss, muscle cramps or spasms, numbness, fatigue, brittle nails, dry/scaly skin

Foods to increase calcium intake: Quality (grass-fed or raw) full-fat dairy sources (if tolerated), sardines, spinach, nuts and seeds, kale, collard greens, bok choy

Supplementation to increase calcium intake: Bone Builder by Metagenix (found on Fullscript), Magnesium – it’s important to note optimizing magnesium is crucial for optimal calcium absorption and metabolism

 

2. Magnesium

Why it matters: 

• Supports strong bones and helps maintain bone density
• Essential for heart health – maintains a regular heartbeat, regulates blood pressure, and supports healthy cholesterol levels
• Improves sleep and stress resilience
• Helps regulate insulin and balance blood sugar levels
• Supports nerve function

Depletion signs:

• Muscle cramps or weakness, bone loss, fatigue, nausea, numbness or tingling, irregular heartbeat

Foods to increase magnesium intake: Leafy greens, legumes, nuts and seeds

Supplementation to increase magnesium intake: Magnesium, Electrolytes

 

3. Vitamin D

Why it matters:

• Reduces inflammation and regulates oxidative stress
• Supports strong bones and muscles
• Strengthens the immune system by activating T-cells and macrophages
• Helps regulate insulin and glucose metabolism – lower levels are linked to a higher risk of Type 2 Diabetes

Depletion signs:

• Bone loss, low calcium, muscle weakness, fatigue, mood change (depression, anxiety), frequent infections and decreased immunity, insulin resistance

Foods to increase Vitamin D intake: Seafood, eggs, liver, mushrooms, high-quality full fat dairy sources (if tolerated)… And bonus, don’t forget an easy and effective way to increase Vitamin D levels through time spent in sunshine! 

Supplementation to increase Vitamin D intake: Vitamin D3/K2

 

4. Vitamin B12

Why it matters:

• Supports red blood cell production and DNA synthesis – particularly crucial for preventing anemia
• Promotes a healthy nervous system by improving neurotransmitter function
• Boosts energy by helping convert food into glucose
• Supports mood and mental health by improving cognitive function and reducing risk of depression and memory issues

Depletion signs:

• Acne, rashes, dry and flaky skin, cracked lips, fatigue, paleness, headaches, dizziness, muscle weakness

Foods to increase Vitamin B12 intake: Beef, poultry, seafood/shellfish, eggs, nutritional yeast

Supplementation to increase Vitamin B12 intake: B Complex

5. Folate (Vitamin B9)

Why it matters:

• Essential for DNA production, red blood cell development, and healthy tissue development
• Important during pregnancy for preventing birth defects
• Regulates homocysteine levels in the blood – high levels are linked to increased risk of heart disease (source)
• Supports brain and nervous system function

Depletion signs:

• Anemia, fatigue, mouth ulcers, muscle weakness, palpitations

Foods to increase folate intake: Asparagus, brussels sprouts, broccoli, leafy greens, avocado, eggs, liver, citrus fruits, legumes

Supplementation to increase folate intake: Methyl Aid (we use folate rather than synthetic folic acid, which makes this form safe for those with MTHFR gene – to learn more, read What You Need to Know About Methylation & the MTHFR Gene Mutation)

6. Vitamin C

Why it matters:

• Protects cells, builds muscle, creates blood vessels, and heals wounds
• Aids in iron absorption – Pro Tip: Eat iron-rich foods and Vitamin C together in order to aid in iron absorption. 
• Supports a strong immune system – supports the production of white blood cells, which are essential for fighting infections
• Essential for collagen production for healthy skin, hair, and nails

Depletion signs:

• Fatigue, irritability, easy bruising, muscle pain, joint pain, bleeding gums, nosebleeds, poor wound healing

Foods to increase Vitamin C intake: citrus fruits, bell peppers, berries, kiwi, tomatoes, cruciferous vegetables

Supplementation to increase Vitamin C intake: Complete C

 

7. Zinc

Why it matters:

• Boosts immune function by helping the body fight infections 
• Promotes tissue health and supports healthy skin, helping prevent acne or rashes and healing wounds 
• Essential for DNA production and cell growth
• May enhance memory and cognitive performance, especially as we age

Depletion signs:

• Fatigue, irritability, skin rashes, poor wound healing, brittle nails, loss of taste or smell, memory problems, frequent infections

Foods to increase zinc intake: Shellfish, beef, poultry, pork, legumes, nuts

Supplementation to increase zinc intake: Zinc Supreme by Designs for Health (found on Fullscript)

 

8. Iron

Why it matters:

• Helps make red blood cells that carry oxygen throughout the body
• Boosts energy and fights fatigue
• Supports a strong immune system by improving oxygen flow, aiding immune cell production, and reducing inflammation
• Essential for brain health – concentration, focus, and memory
• Prevents ron-deficiency anemia, which can cause weakness and tiredness

Depletion signs:

• Anemia (aka low iron) can cause fatigue, hair loss, muscle weakness, cold hands and feet, dizziness, increased heart rate, headaches, and other issues

Foods to increase iron intake: Seafood/shellfish, organ meats, beef, poultry, eggs, legumes

Supplementation to increase iron intake: Hemevite by Apex, Iron Glycinate by Xymogen, or beef liver pills (all found on Fullscript)

 

9. Potassium

Why it matters:

• Regulates fluid balance in cells, tissues, and organs
• Supports a steady heart rhythm and healthy blood pressure
• Helps muscles contract and prevent muscle 
• Essential for nerve signaling – supports communication between nerves and muscles
• Helps maintain the body’s pH balance

Depletion signs:

• Muscle weakness, muscle cramps and twitches, irregular heartbeat, fatigue, tingling or numbness, constipation, high blood pressure, dehydration

Foods to increase potassium intake: Dried fruits, potatoes, legumes, squash, greens, beets, bananas, citrus fruits, coconut water, nuts, poultry, salmon

Supplementation to increase potassium intake: Electrolytes

 

10. Omega-3 Fatty Acids

Why it matters:

• Supports heart health by reducing inflammation and lowering blood pressure
• Essential for brain function – may improve memory, focus, and potentially reduce risk of neurodegenerative diseases like Alzheimer’s
• Powerful anti inflammatory – important for everything from joint health to immune regulation
• Helps regulate mood and promote overall well-being

Depletion signs:

• Cognitive decline, joint pain and stiffness, cardiovascular irregularity, inflammation, dry skin or eyes, hair thinning, low mood

Foods to increase omega-3 intake: Fatty fish, shellfish, eggs, flaxseed, chia, walnuts

Supplementation to increase omega-3 intake: Omega

 

Make it easy?

Note that most of the aforementioned nutrients are easily available in our easy-to-use and convenient Everyday Wellness Bundle. We like to make wellness easy!

 

Bonus! – Protein + Collagen 

While technically a macronutrient (everything above would fall under “micronutrient” status), we couldn’t leave protein off the list because it’s a critical piece to an anti-aging regimen. As we age, our protein needs go up and our efficiency at digesting, absorbing, and using protein goes down. It must be noted that collagen is the most abundant type of protein in the human body, and the primary cause of collagen loss is age – beginning in the mid-20s and accelerating over time. 

Older adults are less responsive to protein intake compared to younger individuals. This means the older you get, the less efficient your body will be at digesting, absorbing, and utilizing protein. However, this lack of responsiveness can be overcome with:

• Higher levels of protein consumption to support a beneficial effect of increased protein in older populations (source)
• Taking Digest with your meals, which boosts digestive strength and efficiency
• Proper eating hygiene, which includes eating while sitting down and calm, fully chewing food, being present, eating slowly

Why it matters:

• Strengthens skin, hair, and nails
• Improves gut health
• Regulates hormones
• Regulates blood sugar and decreases cravings
• Improves memory, brain health, and neurotransmitter activity
• Maintains muscle mass, strength, and function (Optimal protein prevents age-related muscle-loss, known as sarcopenia.) 
• Supports bone health
• Helps with weight management
• Supports wound healing

Depletion signs:

• Sarcopenia (loss of muscle mass), muscle weakness, hair loss, brittle nails, low mood, frequent illness, poor wound healing, swelling, decreased metabolic health, hormone imbalance

Foods to increase protein intake: Seafood, beef, chicken, pork, legumes, eggs, high-quality full fat dairy sources (if tolerated)

Supplementation to increase protein intake: Bone Broth Protein (for protein + collagen), Blue Beauty Drink (for collagen)

 

Want to learn more about YOUR nutrient status?

A nutrient profile is helpful for narrowing down what your body needs, such as exact supplements and lifestyle changes.

I offer the option to purchase a gold standard functional test for this in my TDW Community membership – The Metabolomix+ Nutritional Assessment is a non-invasive way that measures 125 biomarkers, including antioxidants, B vitamins, minerals, digestive support, fatty acids, and amino acids. 

It is especially ideal for people who want to improve their lifestyle, are tired or stressed, or are pregnant or postpartum mamas wanting to optimize nutrition.

You can also schedule a 1:1 consult with a trained Nutritional Therapy Practitioner on my team to review your results and tailor a plan to you. These services can only be accessed through my TDW Community.

 

Curious for more resources?

Check out these articles! They are packed full of tips, tricks, and wisdom for healthy aging and general well being!

• Botox Alternatives: Anti-aging Treatment and Therapies for Skin
• How to Naturally Navigate Perimenopause and Menopause
• The Ultimate Supplement Cheat Sheet
• 7 Ways to Naturally Balance Blood Sugar
• My Healthy Grocery Shopping List