The Optimal Nutritional Requirements for Older Adults to Stay Healthy

The nutritional needs of older adults differ from those of people in other age groups. Malnutrition is common in adults ages 65 years and older, according to research. The U.S. Department of Agriculture (USDA) even has a separate table of nutritional requirements for adults ages 51 years and over.

Undernourishment commonly occurs because older adults don’t have the funds to buy certain foods, have illnesses or other health conditions, or aren’t following a balanced diet. As people age, the need for some nutrients increases, too, while the need for others decreases.

Calorie Needs for Older Adults

Aging often leads to lower activity levels, more fat stores, and less muscle mass, according to research. As a result, the number of calories adults need to consume generally reduces over time.

Calorie needs vary depending on your sex assigned at birth and your activity level. According to the National Institute on Aging, older adults who engage in low levels of physical activity — fewer than 30 minutes per day — need fewer calories than moderately active adults who get between 30 and 45 minutes of activity per day and active adults who get more than 45 minutes of physical activity per day.

How Many Calories Do Older Adults Need?

The table below shows the rough calorie needs of older adults depending on their sex and activity level, according to the National Institute on Aging:

Carbohydrates

The USDA Dietary Guidelines for Americans recommend that adults get 45 to 65 percent of their daily calories from carbs. You need about 130 grams (g) of carbs (around 25 percent of calorie intake) daily to meet your body’s basic energy needs, according to Mayo Clinic, but the USDA recommendations are higher.

If you’re eating 2,000 calories daily, that means that 900 to 1,300 calories should come from carbs. One gram of carbs is about 4 calories, so this comes to roughly 225 to 325 g of carbs daily.

Most of those should come from complex carbohydrates, such as sweet potatoes and other starchy vegetables, legumes, and whole grains, such as brown rice. Glucose tolerance declines in older adults. Eating more complex carbs can help manage blood sugar, according to the Centers for Disease Control and Prevention (CDC).

Fiber is also a carbohydrate. The National Resource Center on Nutrition & Aging suggests that although fiber is vital for everyone to regulate bowel movements and reduce the risk of conditions like diabetes and heart disease, you need slightly less of it from age 51 onward.

Older males should aim to eat 30 g of fiber per day, while older females should get 21 grams. Foods high in fiber include beans, vegetables, grains, fruits, and nuts.

What’s the Ideal Carb Intake for Older Adults?

Protein

When it comes to protein, older adults need about the same amount as they did in their younger years, according to the USDA. Harvard Health suggests that eating enough of this nutrient may help prevent muscle loss that can naturally occur with aging, a condition known as sarcopenia.

USDA guidelines indicate that adults 71 years and older tend to consume less protein than those 60 to 70 years old. In that group, around 50 percent of females and 30 percent of males fall short of protein recommendations.

Harvard Health places the recommended daily allowance of protein at 0.8 grams of protein per kilogram of body weight. This is about 10 to 35 percent of their daily calories, according to the USDA.

Nutritious sources of protein include meat, poultry, seafood, eggs, legumes, and dairy products. The USDA suggests that older adults choose seafood, beans, peas, and lentils over red meat to help reduce the risk of conditions like heart disease.

How Much Protein Do Older Adults Need?

The formula for working out your ideal protein intake is as follows:

[Your weight in pounds ÷ 2.2] x 0.8 = Your daily protein

To calculate how much protein per day you should eat, divide your weight in pounds by 2.2 to convert to kilograms, then multiply that number by 0.8. For example, at a weight of 175 pounds (80 kilograms), your recommended daily intake of protein is about 64 g.

Use the Protein Calculator below to work out your ideal protein intake.

Fats

According to USDA dietary guidelines, fats should make up 20 to 35 percent of calories, with less than 10 percent from saturated fats, which are in foods like meat and dairy products. Fat provides more calories than carbs, with 1 g having 9 calories.

Older adults may benefit from choosing polyunsaturated and monounsaturated fats from products like olive oil and other vegetable oils, nuts and nut butters, salmon and other fatty fish, and avocados.

A review of studies found that polyunsaturated fats can reduce the risk of age-related musculoskeletal problems, such as sarcopenia, osteoporosis (weakened bones), and osteoarthritis (joint inflammation and breakdown).

How Much Fat Do Older Adults Need?

Vitamins

Adequate vitamin D supports bone health and may help lower the risk of fractures and age-related bone conditions, such as osteoporosis, according to the USDA.

Adults between 50 and 71 years old should get 600 International Units (IU) of vitamin D per day, and adults over 71 should get at least 800 IU.

You can add more vitamin D to your diet by consuming eggs and milk, orange juice, and other products fortified with vitamin D as well as getting plenty of sunlight.

Older adults don’t always have enough vitamin B12, according to the United Kingdom’s National Health Service (NHS). The NHS estimates that 1 in 20 people ages 65 to 64 and 1 in 10 people ages 75 and older have a vitamin B12 deficiency. This isn’t because they’re not eating enough in their diet. Rather, cells in the digestive system are less able to absorb vitamin B12. Many older adults need a B12 shot to maintain adequate levels instead of taking it orally, reports one review.

This is particularly true for those who take acid-reducing drugs, like Prilosec, or diabetes medications, like Metformin, which reduce the ability to absorb vitamin B12, according to the Office of Dietary Supplement (ODS). If you do take these medications, talk to your doctor to make sure you’re getting enough of the nutrient.

In general, though, all adults over 18 years old should aim to get 2.4 micrograms (mcg) of vitamin B12 each day, according to the ODS. Foods high in vitamin B12 include animal products like clams and Alaskan king crab as well as vegan options like tofu and fortified cereals.

Vitamin Needs for Older Adults

• ‌Vitamin D 600 to 800 IU per day
• ‌Vitamin B12 2.4 mcg per day

Minerals

Getting the right amount of minerals, like potassium and sodium, is important for long-term health. Males over 51 years old should aim for 3,400 milligrams (mg) per day of potassium, while females over 51 should aim for 2,600 mg per day, according to the ODS.

Consume more potassium with fresh fruits, vegetables, milk, and milk products. Maintaining a proper balance of sodium and potassium is linked to a lower risk of high blood pressure, kidney stones, and bone loss, according to the ODS.

Increasing your dairy intake, as well as eating more green, leafy vegetables, can also boost calcium levels. Calcium, along with vitamin D, helps promote better bone health in older adults. All adults over 50 should aim to take in 1,200 mg of calcium per day, according to the Dietary Guidelines for Americans.

The guidelines also advise that adults limit their sodium intake to 2,300 mg per day, but the American Heart Association recommends an ideal amount of 1,500 mg per day.

Mineral Needs for Older Adults

These may vary depending on health conditions, but older adults should maintain the following daily intakes of sodium, calcium, and potassium:

• ‌Potassium 2,600 mg
• ‌Sodium No more than 2,300 mg
• ‌Calcium 1,200 mg

Water

Up to 60 percent of the adult human body consists of water, according to StatPearls‌. Your brain and heart are about 73 percent water, your lungs 83 percent, and your bones 32 percent.

At all ages and stages of life, your body depends on water. Hydration remains key to staying healthy and feeling good.

In addition to helping the body build new cells, eliminate waste, keep joints lubricated, and more, water is an essential part of a system that maintains fluid and electrolyte balance. Electrolytes are minerals in the body that carry an electric charge. They help regulate nerve and muscle function, hydrate the body, balance blood pressure and acidity, and rebuild damaged tissue, according to MedlinePlus.

In older adults, this electrolyte regulation system may no longer function correctly on its own, according to research. This makes dehydration more common — and makes adequate hydration even more important.

What’s more, as you age, the amount of total water in your body decreases, as does your ability to sense thirst, per the National Council on Aging, which means dehydration can come on quickly.

Knowing When You’re Dehydrated

According to Age UK, symptoms of dehydration in older adults include:

• Feeling thirsty
• Lightheadedness
• Tiredness
• Confusion
• Loss of balance and an increased likelihood of falling
• A dry tongue, lips, or mouth
• Changes in how often you pass urine
• Constipation

If you suspect you’re dehydrated, try drinking small amounts of water frequently. If your symptoms don’t improve or become severe, call your doctor or go to the hospital. According to Cleveland Clinic, severe dehydration can lead to seizures, kidney failure, coma, and even death.

Hydration Requirements for Older Adults

There’s no specific recommendation on how much water older people need to drink. Water needs vary by weight and activity level as well as the other fluids and foods you consume.

However, as a person ages, their body composition may leave them with less water than younger adults, according to the National Council on Aging. They are also more likely to take medications that increase the risk of dehydration.

According to the National Council on Aging, experts recommend drinking about 13 cups of water per day for males 51 years and older and 9 cups for females of the same age.

That said, it’s possible to drink too much water. Talk to your doctor about how much water you be drinking if any of the following apply to you:

• You have a condition like thyroid disease
• You have kidney, liver, or heart problems
• You’re taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid pain medications, and some antidepressants

If you are vomiting, have diarrhea, or exercising more, especially outside in warm weather, your hydration needs will increase, so be sure to drink more water.

Recommended Fluid Intake for Older Adults

Aim for at least 9 to 13 cups of water per day, depending on your sex and physical needs. Drink more water if you’re active or sick. Talk to your doctor about the ideal amount of water for your body and any health conditions that may affect your hydration requirements.