Nutrition For Seniors: Common Gaps And How To Address Them

Food plays a major role in how well people age. During the latter half of life, appetite may reduce, chewing can become more difficult, and digestion can be slower. Along with this, the fact that some elderly people live by themselves or have restricted access to a diverse range of foods results in nutritional deficiencies.

Nutritional deficiencies can have a direct impact on strength, energy, and immunity, making nutrition one of the most neglected aspects of healthy ageing.

Research On Nutritional Deficiencies Among Seniors

A study published by the International Journal of Community Medicine and Public Health emphasised that senior citizens tend to experience low iron, vitamin B12, calcium, and protein levels. The paper also attributed the combined effect of food intake and changes related to the ageing body that reduce nutrient absorption.

A 2025 report titled Improving the Well-Being of India's Elderly: Health, Nutrition, and Policy Insights revealed that poor awareness, low affordability of nutritious foods, and restricted availability further degrade nutrition levels among seniors.

Global research confirms this trend. A 2023 review article by the National Center for Biotechnology Information stated that vitamin D, vitamin B12, calcium, protein, and iron deficiencies are some of the most common worldwide among aging populations. The article stated that these deficiencies not only age bones and muscles but also affect memory, immunity, and energy in general.

Vitamin D And Calcium Deficiencies

Vitamin D and calcium are coupled to maintain healthy bones. Seniors tend to be low on vitamin D since the skin produces less of it from sunlight as one gets older. Calcium absorption is also reduced, making bones weaker. The outcome includes increased risk of bone fracture and pain. A diet lacking in dairy products, green leafy vegetables, or fortified products worsens this condition, particularly for people who are indoors most of the time.

Vitamin B12 Deficiency

Vitamin B12 has a huge role in energy and nerve function. Elderly people often have a hard time absorbing it due to reduced stomach acid over the years. The deficiency leads to weakness, numbness of hands and feet, and occasional memory loss. People who consume minimal or no animal food are particularly vulnerable unless they incorporate fortified foods into their diet.

Iron Deficiency In Elderly

Iron assists with transporting oxygen via the bloodstream. Seniors with low iron are frequently weak, breathless, or tired. Though animal-based iron is more easily absorbed, most seniors rely significantly on plant-based foods in India, which contain iron that is more difficult for the body to utilise. Without the consumption of foods rich in vitamin C from vitamin C-rich fruits and vegetables, the potential for anaemia is higher.

Protein Deficiency

Protein is needed to repair and sustain muscles, organs, and the immune system. Most seniors consume less protein because they have smaller appetites, can't chew meat well, or protein-rich foods are too expensive. However, a constant stream of protein is important because muscle loss makes daily tasks more difficult and decreases independence later in life.

Avoiding Nutrient Deficiencies In Seniors

Minor modifications can allow seniors to overcome these deficiencies. A diet that involves the addition of dairy or fortified plant milks, leafy greens, beans, eggs, pulses, and nuts can provide most of the deficient nutrients. Exposure to sunlight helps boost natural vitamin D, and integrating iron foods with fruits such as oranges or guava helps in improved absorption. Physical activity, even through light exercise or regular walking, helps in ensuring the muscles and bones absorb the nutrients optimally.

The Observer Research Foundation report also underlined the accessibility and affordability of healthy food. Community kitchens, subsidised meals, and publicity campaigns can narrow the gap between the food that elderly people require and what they actually consume. Social support, including family members assisting in planning shopping or cooking, can help alleviate these issues.

Nutrition may not get the same hype as medicines or therapies, but it is a low-key foundation for a healthy life down the years. Various studies show that the elderly are particularly vulnerable to a deficiency of vitamin D, calcium, iron, vitamin B12, and protein. Such deficiencies affect not only bones and muscles but also energy, immunity, and memory. Simple food decisions, sunlight exposure, exercise, and improved access to nutrient-dense choices can serve to rectify the issue.