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The effects of aging: an important nutritional development to understand.
As we age, our metabolism slows down and our bodies change , particularly as a result of changes in hormonal balance. In terms of micronutrition, this translates into lower performance of the digestive system and less effective absorption of ingested minerals and vitamins.
This can result in increased fatigue, low morale, and less noticeably, accelerated aging due to poorer tissue renewal.
Micronutrient supplements are an easy way to ensure optimal coverage of needs, especially since medication often interferes with the absorption of vitamins and minerals. Consumed wisely and in moderation, the positive effects are evident.
What are the different types of food supplements?
Intended to be taken orally, they are packaged in doses in the form of tablets, capsules, lozenges or ampoules.
We generally distinguish two main families of food supplements :
- Micronutrients (Vitamins, Minerals, Omega 3/DHA-EPA type fatty acids)
- Comfort or functional supplements , generally plant-based which specifically stimulate a particular function (sleep, detox, etc.).
What are micronutrients, definition
The term micronutrient refers to all elements that are essential for the proper functioning of the body and that act in small doses, a few grams or milligrams. These mainly include vitamins and minerals, also known as trace elements.
They are distinguished from macronutrients such as proteins, lipids or carbohydrates, which constitute the basis of food for the supply of energy and the renewal of muscle tissue or organs.
The 5 vitamins and minerals to prioritize for the elderly
There are many dietary supplements on the market.
In elderly people who need to maintain a good immune system and prevent possible deficiencies, it is reasonable to pay increased attention to the following vitamins and minerals:
- Calcium:
Essential for women, it acts to prevent bone loss that can lead to osteoporosis after menopause. Senior men are also affected, even if bone loss occurs later.
Taken in combination with vitamin D, its absorption is optimized.
The menu includes dark green leafy vegetables like spinach, broccoli, etc.
- Zinc:
This element plays a key role in immunity, wound healing, taste and smell. It is also involved in around a hundred enzymatic reactions in the body.
Zinc is found in oysters, meat or poultry.
Elderly vegetarians are therefore particularly concerned by this supplement.
- Magnesium:
It helps regulate blood sugar levels in seniors and is said to be beneficial in the treatment of type 2 diabetes. It also has a positive impact on bone density, blood pressure, and nerve and muscle function.
Elderly people, often on multiple medications, undergo heavy treatments that inhibit magnesium absorption. Hence the need to consume this type of nutrient as a supplement to their diet.
Add nuts, seeds and/or whole grains to the plate.
- Vitamin B12 (or cobalamin):
Its role is important in preventing anemia and memory loss, which are common in old age. It helps maintain healthy nerve and blood cells.
Vitamin B12 is naturally present in meat and dairy products. However, it is wise to add a supplement to the daily diet of seniors.
- Omega-3 fatty acids EPA and DHA:
The benefits of omega-3 and DHA fatty acids for seniors are now well known, particularly for the heart and brain.
They also reduce dry eyes, alleviate pain and complications associated with rheumatoid arthritis, and act on depressive symptoms.
Daily supplementation with DHA (ideally of plant origin, or alternatively from fish oils) is a good practice to minimize the effects of aging on nerve cells. Recent work from the University of Louvain even suggests that DHA limits the development of cancer cells...
Also included are vitamins C, K, folic acid, selenium, iron, beta-carotene, probiotics, etc.
It is possible to find a concentration of many nutrients in just 1 multivitamin capsule!
Dietary supplements, AMD and the elderly
Age-related macular degeneration or AMD is a deterioration of part of the retina (the macula), which can lead to loss of central vision.
This disease affects people over 50 and is the leading cause of visual impairment in the elderly.
Diet seems to play an important role, thanks to intakes rich in polyunsaturated fatty acids (Omega-3: fish such as salmon, tuna, mackerel) and fruits and vegetables.
Similarly, intakes of vitamins C, E, zinc and selenium could help reduce the risk of the disease developing.
To summarize the overall situation of dietary adaptations for seniors*, we can say that it is necessary to limit the consumption of energy-dense foods (lipids, carbohydrates) to take into account the lower energy needs and limit the risks of weight gain, but at the same time, maintain or slightly increase (+10%) protein consumption.
This aims to limit muscle wasting and ensure proper tissue renewal, and micronutrients (vitamins and minerals) which boost the body and which are less well absorbed.
In summary, in order to avoid deficiencies and maintain good health, more and more active seniors are consuming food supplements with positive results in the short and medium term.
Here are 3 important tips to apply before consuming food supplements, to avoid overdoses and benefit from their benefits:
- Plan ahead: It is always easier to maintain a good nutritional balance than to correct past deficiencies, the effects of which are not always reversible. Take, for example, the effects of prolonged vitamin B12 deficiencies on nerve tissue, or calcium and vitamin D deficiencies on bones.
- Consulting a nutrition specialist is a good investment to guide you in building your new nutritional balance. Depending on your lifestyle and consumption habits (including vegetarian, vegan, or flexitarian), the professional will work with you to create a coherent and tailored program.
- Choose a "Made in France" laboratory and products registered with the DGCCRF (General Directorate for Consumer Affairs and Fraud Control). This instills confidence in compliance with French and European standards and procedures. This is a very useful precaution for consuming safe and healthy products.
*the term 'seniors' and the recommendations in this article apply from Menopause/Andropause and as long as the person is independent in terms of food. Geriatric nutrition is often of a different nature because it must also adapt to the patient's pathologies and treatments and as such, falls under medical competence (nutritionist).
