As we grow older, our nutritional needs change—and so does our body’s ability to absorb key vitamins and minerals. This is why nutrient deficiencies are particularly common in older adults, even among those who eat well. Reduced appetite, changes in digestion, medication interactions and mobility challenges can all contribute to lower nutrient intake. In some cases, structured meal support (like high-quality aged care food in Sydney) can play a crucial role in helping older adults maintain optimal nutrition.
Understanding the most common deficiencies—and how to address them—can significantly improve wellbeing, energy levels and quality of life. Below are the nutrient shortfalls older adults face most often, along with practical solutions for restoring balance.
Vitamin D Deficiency
Vitamin D is vital for bone strength, muscle function, mood regulation and immune health. However, older adults often struggle to produce enough vitamin D naturally due to reduced sun exposure and changes in skin efficiency.
Common causes include:
- Limited outdoor activity
- Chronic medical conditions
- Living in residential care settings
- Reduced dietary intake
How to fix it:
- Spend short, safe intervals in sunlight each day.
- Include vitamin-D-rich foods such as eggs, fortified dairy and oily fish.
- Consider a supplement if recommended by a healthcare professional.
- Support daily meals with fortified options available through senior-focused food providers.
Vitamin B12 Deficiency
Vitamin B12 supports nerve function, cognitive performance and red blood cell production. Unfortunately, the body’s ability to absorb B12 declines with age, increasing the risk of fatigue, memory issues and balance problems.
Common causes include:
- Reduced stomach acid production
- Certain medications, such as antacids and diabetes treatments
- Diets low in animal products
How to fix it:
- Encourage B12-rich foods like lean meats, dairy, eggs and fortified cereals.
- Ask a GP about B12 injections or high-dose supplements if absorption is impaired.
- Consider meal solutions tailored for older adults to ensure consistent intake.
Calcium Deficiency
Calcium keeps bones strong and supports heart and muscle function. With ageing, the body becomes less efficient at absorbing calcium, increasing the risk of fractures and osteoporosis.
Common causes include:
- Low dairy intake
- Vitamin D deficiency
- Medications affecting calcium absorption
How to fix it:
- Include more dairy products, leafy greens and fortified plant milks.
- Improve vitamin D levels to enhance absorption.
- Speak to a healthcare provider about calcium supplements if needed.
Iron Deficiency
Iron deficiency can cause tiredness, weakness, headaches and shortness of breath. Older adults are more prone to low iron, particularly those with chronic conditions or reduced appetite.
Common causes include:
- Reduced absorption
- Blood loss from gastrointestinal issues
- Low intake of iron-rich foods
How to fix it:
- Eat more iron-rich foods such as lean red meat, spinach, legumes and fortified cereals.
- Pair iron sources with vitamin C (e.g., citrus fruits) to boost absorption.
- Avoid tea or coffee with meals, as they can inhibit iron uptake.
- Seek medical advice if symptoms persist, as supplementation or investigation may be required.
Magnesium Deficiency
Magnesium contributes to nerve function, muscle health, sleep quality and energy production. Deficiency is common in older adults due to decreased intake and absorption.
Common causes include:
- Diets low in whole grains and leafy greens
- Gastrointestinal disorders
- Kidney issues
- Certain medications
How to fix it:
- Incorporate foods such as nuts, seeds, bananas, legumes and whole grains.
- Consider magnesium supplements if prescribed by a GP.
- Support overall nutritional intake with balanced, nutrient-dense meals.
Protein Deficiency
Protein intake naturally declines with age, yet protein is essential for muscle mass, mobility, wound healing and immune function. Inadequate protein accelerates muscle loss, increasing the risk of falls and frailty.
Common causes include:
- Reduced appetite
- Difficulty chewing or swallowing
- Digestive challenges
- Illness or surgery
How to fix it:
- Add more lean meats, fish, dairy, legumes and tofu to daily meals.
- Enhance meals with high-protein snacks or powders when needed.
- For individuals who struggle with texture, protein-rich soft foods or fortified purees can help maintain adequate intake.
Fibre Deficiency
Fibre helps regulate digestion, stabilise blood sugar and support cardiovascular health. Many older adults consume far less fibre than recommended.
Common causes include:
- Low intake of fruit, vegetables, legumes and whole grains
- Digestive changes
- Reduced appetite
How to fix it:
- Gradually increase fibre intake through fruits, vegetables, oats, nuts and wholegrain breads.
- Drink plenty of water to support bowel function.
- Add fibre-rich sides or snacks to daily meals.
Potassium Deficiency
Potassium is crucial for muscle function, heart rhythm and fluid balance. Older adults may experience deficiencies due to chronic illness or medications such as diuretics.
Common causes include:
- Low intake of fruits and vegetables
- Certain medications
- Kidney disease
How to fix it:
- Add foods like bananas, potatoes, tomatoes, beans and leafy greens.
- Monitor intake with a healthcare provider, especially for those with kidney issues.
Supporting Better Nutrition for Older Adults
Addressing nutrient deficiencies isn’t just about adding supplements—it’s about creating a sustainable, enjoyable eating routine that supports long-term health. This can include:
- Choosing nutrient-dense meals
- Incorporating fortified foods
- Tailoring textures for those with swallowing difficulties
- Ensuring regular meal schedules
- Working with dietitians or aged care providers
Professional meal services designed specifically for older adults can make a significant difference, ensuring meals are balanced, flavourful and aligned with individual health needs.
Proper nutrition is one of the most powerful tools for maintaining independence, energy and quality of life later in life. By recognising the most common nutrient deficiencies in older adults—and taking simple, practical steps to address them—you can help support healthier ageing for yourself or your loved ones.
