An adequate nutritional status has a proven positive impact on the aging process, leading to improved quality of life and prevention of many chronic diseases such as osteoporosis, heart disease, or cognitive decline. Proper nutrition can help better recovery from illness and support seniors’ ability to function independently without relying on others’ assistance.
However, the natural aging process often leads to impaired nutrient absorption, decreased food intake, or medication use that can interfere with the utilization of certain nutrients. For this reason, supplementation is a suitable tool to address the most common nutritional deficiencies in aging individuals to maintain their good health.
What you will learn in this article:
- Why are seniors more at risk of nutrient deficiencies?
- Most common nutrient deficiencies in seniors
- Proteins
- Vitamin D
- Vitamin K2
- B vitamins
- Calcium
- Omega-3 fatty acids
- Magnesium
- Iron
- Key takeaways from this article
Why are seniors more at risk of nutrient deficiencies?
Seniors are at increased risk of nutrient deficiencies for many reasons. Physiological changes associated with aging such as reduced food intake and dietary variety, impaired sensory perception (taste, smell), absorption disorders (e.g., reduced vitamin B12 absorption due to atrophic gastritis or decreased vitamin D synthesis in the skin), altered hormone secretion affecting hunger and satiety, and slowed gastrointestinal transit can significantly impact nutritional status.
Additionally, social and environmental factors such as social isolation, loneliness, depression, economic constraints, or limited access to nutrient-rich foods contribute to the problem. Chronic diseases and polypharmacy (use of multiple medications simultaneously), common in older age, can further negatively affect absorption, metabolism, and nutrient requirements.
Most common nutrient deficiencies in seniors
Insufficient intake of protein and certain micronutrients in seniors is closely linked to health complications occurring in the aging population, such as sarcopenia (loss of muscle mass and strength), frailty, impaired immune function, and slow recovery. Therefore, it is important to ensure a quality, nutrient-dense diet and consider supplementing missing nutrients through targeted supplementation, ideally in bioavailable forms that meet the needs of the aging organism.
Proteins
Proteins are among the macronutrients that seniors often lack. They are the building blocks of our body, influencing immune system function, wound healing, recovery from illness, etc. Their low intake also contributes to the development of sarcopenia, which subsequently leads to reduced mobility. A combination of adequate protein intake (about 1.2 g of protein per 1 kg of body weight daily) and regular physical activity helps seniors maintain strength, mobility, and independence even at an advanced age.
Vitamin D
Vitamin D deficiency is extremely common among seniors. A recent retrospective study from the Czech Republic including nearly 120,000 participants showed that in the age group of persons over 50 years old, nearly 72% suffer from insufficient vitamin D levels. [1]
The main reasons for the deficiency include the fact that with increasing age, vitamin D synthesis in the skin decreases as well as vitamin D absorption in the intestine. Additionally, seniors spend less time in the sun and dietary intake of vitamin D also decreases.
In adults, vitamin D deficiency may contribute not only to the development of osteomalacia or osteoporosis but is also associated with increased risk of falls, muscle weakness, and many other health risks, such as disorders of the cardiovascular and metabolic systems.
Vitamin D3+K2 is a synergistically acting supplement combining vitamin D3 with vitamin K2. Vitamin D supports calcium absorption, and vitamin K2 ensures that calcium is properly utilized in the body – stored in bones rather than in blood vessels. D3+K2 jointly contribute to maintaining strong bones and simultaneously protect the cardiovascular system from undesirable calcium deposits in the vessel walls.
Supplementation of vitamin D should ideally be based on individually measured blood levels. To determine these, you can use the home self-test Vitamin D Level. This is the so-called DBS test (dried blood spot) – a test from a drop of blood on filter paper. Trime's Vitamin D quiz for adults also helps identify a possible vitamin D deficiency and recommends suitable products for use.
Vitamin K2
Vitamin D closely cooperates with vitamin K2. It activates important proteins that help effectively deposit calcium into bone tissue and at the same time prevent its undesirable accumulation in blood vessels, which is important for the prevention of osteoporosis and cardiovascular diseases.
Vitamin K2 is mainly found in traditional fermented foods such as natto (a traditional Japanese dish made from fermented soybeans) or in meat and dairy products from free-range animals, which are not common components of a modern diet. Supplementation of vitamin K2 together with vitamin D3 is therefore especially important to maintain strong bones and a healthy cardiovascular system even in older age.
For people over 50 years old, it is advisable to consider a daily intake of 180 micrograms of vitamin K2, because with increasing age the risk of bone mass loss and development of osteoporosis rises. Regular intake of this vitamin may help maintain bone strength and reduce the likelihood of weakening or fractures.
B Vitamins
Other commonly missing nutrients in the older population include B vitamins (especially vitamin B12 and folate), zinc, iodine, selenium, and vitamin E. Deficiency of these micronutrients can negatively affect the immune system, thyroid function, nervous system, energy metabolism, and cell protection against oxidative stress. B vitamins also play an important role in preventing fatigue, memory disorders, and other neurological difficulties. Multivitamin Daily F20 Complex represents a unique multivitamin supplement based on natural ingredients, which helps replenish these most commonly missing nutrients and supports vitality and healthy aging.
Vitamin B12
The prevalence of vitamin B12 deficiency is estimated to be around 20% in people over 60 years old, but it may reach up to 40%. [2] The KORA-Age study found that vitamin B12 is deficient in 27% of individuals over 65 years old. [3] The main reason for vitamin B12 deficiency in seniors is poorer absorption rather than insufficient intake. One of the main causes is inflammatory stomach disease (atrophic gastritis) and reduced production of stomach acid, which is essential for releasing and absorbing vitamin B12.
Vitamin B12 is needed, for example, for normal nervous system function, mental health, and proper immune system function and also participates in the formation of red blood cells. In most people, vitamin B12 deficiency does not manifest or only with mild and nonspecific symptoms such as fatigue or reduced concentration. However, in some cases, it can cause serious disorders of blood formation or the nervous system, which may lead to permanent health damage.
Vitamin B9
EURRECA (European Micronutrient Recommendations Aligned – a European research initiative aimed at harmonizing and refining recommendations for vitamin and mineral intake in European Union countries) identified low folate intake as a public health issue. The main reason is especially the low intake of folate-rich foods, which include green leafy vegetables.
Folate is needed for DNA synthesis, for normal blood formation, contributes to normal mental activity, normal immune system function, and its deficiency can lead to megaloblastic anemia, memory disorders, cognitive decline, and elevated homocysteine levels, which is a risk factor for the development of cardiovascular diseases.
Calcium
Calcium intake in the adult European population often does not meet recommended values. The average intake among older adults in Europe is estimated to be around 600 mg per day, which is below the recommended 1000–1200 mg per day for people over 50 years old.
Calcium is needed for the structure and health of bones, and it also participates in nerve functions and muscle contraction. Its deficiency contributes to the risk of osteoporosis and fractures, may manifest as muscle cramps, and impaired nervous and cardiovascular health.
Reduced calcium levels in seniors are often caused by decreased production of stomach acid, which is necessary for releasing calcium from food, and frequent vitamin D deficiency, which plays a key role in calcium absorption in the intestines. Reduced consumption of dairy products further exacerbates this deficit.
To ensure adequate calcium intake, it is recommended to consume calcium-rich foods such as dairy products, green leafy vegetables, or nuts and seeds. If it is not possible to meet the recommended intake through diet alone, it is advisable to take calcium supplements, ideally combined with vitamins D3 and K2, which improve absorption and work synergistically.
Omega-3 Fatty Acids
Omega-3 fatty acid intake in the European population is generally considered insufficient. In seniors, it often decreases further, mainly due to lower consumption of fatty fish, reduced appetite, or difficulties in preparing quality meals. Omega-3 fatty acids, especially EPA and DHA, are essential for maintaining a healthy heart and brain in seniors and also exhibit anti-inflammatory effects that help reduce chronic inflammation associated with aging (so-called "inflammaging"). Regular omega-3 intake, ideally through a quality supplement as well as a fish-rich diet, can support healthy aging in seniors and reduce the risk of lifestyle diseases.
Krill Oil Plus is an excellent source of omega-3 fatty acids in the form of phospholipids, which are better absorbed in the body and do not cause digestive problems or feelings of heaviness as can happen with fish oil supplements. Krill Oil also naturally contains astaxanthin, which helps protect the body against oxidative stress that increases with age, and choline, which contributes to normal liver function and healthy fat metabolism.
Magnesium
Magnesium deficiency is not uncommon in the older population. Causes include reduced intake of magnesium-rich foods, impaired intestinal absorption, or more frequent use of medications (e.g., diuretics or proton pump inhibitors). Magnesium also closely cooperates with vitamin D – it helps activate it in the body to its effective form and thus ensures its proper function, especially in calcium absorption.
Magnesium deficiency may manifest as muscle cramps, fatigue, irritability, sleep disturbances, and it can also indirectly affect the effectiveness of vitamin D supplementation or worsen problems related to bone density, muscle weakness, and fatigue. Adequate magnesium intake is therefore an important part of preventing many chronic age-related conditions.
Iron
Iron is also among the nutrients commonly deficient in the elderly population. The reason is reduced dietary intake (especially if older people consume less meat) and impaired absorption of iron in the digestive tract (often due to lower production of stomach acid). Iron deficiency is the main cause of anemia, which leads to fatigue and weakness. Anemia is also associated with an increased risk of dementia in old age [3].
Regular monitoring of blood counts and overall iron profile is therefore appropriate in the elderly population. Iron supplementation should only be recommended in cases of proven deficiency.
Key Takeaways from the Article
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The importance of adequate nutrition and physical activity: Quality nutrition together with regular physical activity is crucial to maintaining the quality of life in seniors and preventing chronic diseases (such as osteoporosis, heart diseases, or cognitive decline)
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Impaired nutrient absorption in seniors: Physiological changes related to aging often lead to nutrient absorption issues, which can exacerbate nutritional deficiencies.
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Proteins: Low protein intake increases the risk of muscle mass loss, negatively impacting mobility and independence in seniors. An intake of about 1.2 g of protein per kg of body weight per day is important.
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Supplementation is key: Supplementation can help fill common nutrient gaps such as vitamins D3+K2, B vitamins, omega-3 fatty acids, calcium, magnesium, and iron.
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Vitamin D3 and K2: Vitamin D deficiency is extremely common in seniors and can contribute to osteoporosis, falls, and cardiovascular problems. The combination of vitamin D3 and K2 is ideal for maintaining healthy bones and vessels.
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Omega-3 fatty acids: Omega-3 deficiency is common in seniors and can affect heart and brain health. A suitable, well-absorbed source of omega-3, not only for older individuals, is krill oil.
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Multivitamin Daily F20: A quality multivitamin supplement in bioavailable forms helps replenish often deficient nutrients such as zinc, selenium, vitamin E, or B-complex. For example, vitamin B12, important for the nervous system, mental health, and immunity, is lacking in 20-40% of seniors.
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Calcium: Seniors often have reduced calcium levels, the deficiency of which increases the risk of osteoporosis.
Resources:
[1] https://www.nature.com/articles/s41430-025-01587-0?utm_source=chatgpt.com#citeas
[2] Mouchaileh, N. (2023), Vitamin B12 deficiency in older people: a practical approach to recognition and management. J Pharm Pract Res, 53: 350-358. https://doi.org/10.1002/jppr.1897
[3] Conzade, R.; Koenig, W.; Heier, M.; Schneider, A.; Grill, E.; Peters, A.; Thorand, B. Prevalence and Predictors of Subclinical Micronutrient Deficiency in German Older Adults: Results from the Population-Based KORA-Age Study. Nutrients 2017, 9, 1276. https://doi.org/10.3390/nu9121276
