Getting older is part of life—but how you fuel your body can make all the difference. As your nutritional needs shift with age, learning how to nourish your body sets you up for a stronger, healthier, more resilient future.

As years go by, your body naturally changes—your metabolism slows down, bones may lose density, and nutrients absorption isn’t quite what it used to be. While we can’t hit pause on ageing, we can take steps to help our bodies stay strong, sharp, and resilient.

A well-balanced diet packed with the right nutrients is key to staying physically active, mentally alert and enjoying a better quality of life in your golden years.

In this article, we’ll highlight the essential nutrients your body needs as you age—plus the best foods to get them from. Let’s dive in.

1. Calcium & vitamin D – fortifying bone health

Ageing brings a higher risk of bone density loss and fractures. Calcium keeps your bones strong, while vitamin D enhances calcium absorption.¹

Vitamin D is necessary to help the body absorb calcium more efficiently.¹ Without it, your body absorbs just about 10-15% of dietary calcium, compared to 30-40% with adequate levels.³ But vitamin D doesn’t stop at bone health. It also plays a crucial role in supporting your immune system.⁴

💡 Recommendations

• 2 servings of milk or fortified soy milk
• 2 servings of green leafy vegetables

• Safe sun exposure
• Oily fish (ie salmon and mackerel)
• Eggs and fortified milk or soy milk
• Supplements for those with limited sun exposure or dietary restrictions

2. Omega-3 fatty acids – supporting heart and brain health

Omega-3 fatty acids are essential fats that support heart health and cognitive function—key to staying active and sharp in later years.⁵

According to Harvard Health Publishing, types of omega-3s (EPA and DHA) found in oily fish lower triglycerides (a type of fat) levels in the blood, which⁵

• reduces the risk of arrhythmias,
• slows plaque build-up in arteries,
• lowers blood pressure, and
• contributes to brain cell structure and inflammation.⁶

However, studies suggest that these benefits come from eating fish rather than fish oil supplements.⁶

💡 Recommendations

• 2 servings of oily fish (ie salmon and mackerel)
• Chia seeds, flaxseeds, and walnuts offer alpha-linolenic acid (ALA), which the human body can convert into EPA and DHA, though this conversion is less efficient.

3. Protein – preserving muscle mass

Age-related muscle loss, known as sarcopenia, can lead to weakness and a higher risk of falls.⁷ To combat this, older adults require more protein than younger adults.⁷

💡 Recommendations

Sources⁸

• Lean meats, fish, and dairy products
• tofu, tempeh, legumes, nuts and seeds

✅ Distributing protein intake evenly across meals—about 25g per meal—is recommended to optimise muscle protein synthesis.⁸

Ensuring adequate protein intake supports muscle health, aids in recovery, and contributes to a more active and independent lifestyle as we age.⁷ To combat this, older adults require more protein than younger adults.⁷

4. Vitamin B12 – supporting nerve function and energy– preserving muscle mass

Vitamin B12 is essential for healthy nerve function and energy production.⁹ As we age, our bodies absorb less B12 due to lower stomach acid levels—putting older adults at the risk of nerve damage, cognitive decline, and anemia.⁹ To combat this, older adults require more protein than younger adults.⁷

💡 Recommendations

Sources⁹

• Meat, dairy products, and fortified cereals
• Fortified foods and supplements

✅ Since the synthetic form of B12 found in fortified foods and supplements doesn’t require stomach acid for absorption⁹, it can be particularly beneficial for seniors.⁸

5. Fibre – promoting digestion health and beyond

Fibre isn’t just about regular bowel movements—it supports overall health from the inside out. A fibre-rich diet supports¹⁰

• digestive health,
• blood sugar levels regulation,
• lower cholesterol levels,
• weight management, and
• lowering the risk of chronic diseases such as heart disease and type 2 diabetes.

Ready to take charge of your wellbeing?

Healthy ageing isn’t just about what you eat—it’s about making thoughtful choices in every area of your life. Start by nourishing your body with the right nutrients and ensure you also have the right financial safeguards in place in case of health emergencies.

Just as your body needs the right fuel, your financial future requires protection and planning. Whether it's securing adequate insurance coverage, planning your retirement, or protecting your income, financial preparedness provides peace of mind—allowing you to focus on living fully and ageing gracefully. Speak to an HSBC Life Financial Planner today!

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