5 Common Nutrient Deficiencies After 60

Are you feeling less than your best, even though you’re eating healthy food and exercising regularly? You could have a nutrient deficiency. As we age, our bodies become less efficient at absorbing vitamins and minerals from food, and our dietary needs may change.

At Prestige Primary Care, P.A. in Dallas, Texas, Asif Aziz, MD, and Shobha Pandey, FNP-C, APRN, offer comprehensive primary care services tailored to your needs. From annual physicals to advanced treatment plans, our team is dedicated to supporting you on your path to wellness.

If your diet isn’t meeting your nutritional needs, you may be missing out on key nutrients that your body relies on to function properly. Here, we take a look at five nutrient deficiencies that commonly affect adults after age 60, and how you can prevent them.

1. Calcium

Our bone density naturally declines with age. This can result in fragile bones, fractures, and even osteoporosis. The hormonal changes of menopause can accelerate this process, making women particularly vulnerable to the effects of bone loss.

Calcium isn’t just for strong bones and pearly whites, however. It’s also involved in muscle function, helping the tissues contract and relax. A deficiency can cause muscle cramps, spasms, and weakness. 

With weaker bones and muscles, the risk of falls increases. In fact, more than a quarter of adults over 65 fall each year, often leading to serious injuries.

Aim to include three servings of calcium-rich foods in your daily diet. Great options include dairy products and dark green, leafy veggies like kale, bok choy, and spinach.

2. Vitamin D

Even if you’re getting enough calcium, a vitamin D deficiency can hinder its absorption, making your calcium intake less effective. Vitamin D also supports healthy nerves, muscles, and immune function.

While sunlight is a natural source of vitamin D, over time, our bodies become less efficient at converting it. To ensure adequate levels, prioritize dietary sources like fatty fish (salmon, mackerel, sardines) and egg yolks.

3. Vitamin B12

This energy-boosting nutrient is essential for red blood cell production, brain function, mood regulation, and nerve health. After age 60, however, stomach acid production may decline, making it harder for your body to absorb vitamin B12.

If you’re deficient in vitamin B12, you may notice symptoms that include:

• Reduced energy levels and overall weakness
• Nerve damage, numbness, and/or tingling sensations
• Anemia

Animal products like meat, poultry, fish, eggs, and dairy are excellent dietary sources of vitamin B12. While vegetarians and vegans may have a higher risk of deficiency, fortified foods like some breakfast cereals and plant-based milk alternatives can help increase your intake.

4. Potassium

Potassium plays a vital role in a number of bodily functions. It helps maintain a healthy heart, supports kidney function, and ensures proper nerve and muscle activity. Potassium can also help your body counteract the effects of sodium, offering protection against conditions like high blood pressure and stroke. 

Signs of a potassium deficiency may include muscle weakness, fatigue, an irregular heartbeat, and muscle cramps. Consider adding more of these potassium-rich foods into your meals:

• Beans, lentils, and chickpeas
• Milk and yogurt
• Almonds, sunflower seeds, and chia seeds
• High-potassium fruits and veggies, like bananas, tomatoes, avocados, and spinach

5. Fiber

While getting enough fiber is crucial at any age, it becomes even more important after 60. Insufficient fiber intake can lead to health issues like constipation, high cholesterol, and blood sugar fluctuations.

Fiber-rich foods include fresh fruit, veggies, and whole grains like oats, barley, quinoa, and brown rice. If you’re over 60, you should be consuming around six to eight servings of whole grains, or eight to ten servings of vegetables per day to support your body’s needs.

Before starting any new vitamin or supplement regimen, consult with our healthcare team. Some supplements may interact with medications or worsen existing medical conditions. Call Prestige Primary Care, P.A., or book online to make an appointment today.