5 Nutrient Deficiencies That Are Common in Adults As They Age

Blogs17 Sep 2024

We all know that anything remotely healthy is often healthy due to its nutrient contents including macro and micronutrients they contain. Micronutrients are vitamins and minerals, that are needed by our body in small amounts to function well and stay healthy. Though we often need them in small quantities, the kind of positive impact they have on our bodies is huge! Micronutrients are responsible for producing enzymes and hormones that are necessary for our growth and development. Any balanced diet contains a mix of these nutrients and ensures that we get our fill of them to sustain our lives.

With age, however, the chances of being deficient in micronutrients grow higher. In this article, we’ll explore how age affects micronutrient levels in the body and what are the 5 common dietary deficiencies that adults in India face. So, let’s get into it!

Why Ageing Causes Common Dietary Deficiencies

Physiological changes with age can affect our ability to absorb and utilise nutrients effectively. This means that while we might consume the same amount of nutrients as before, our bodies may not fully absorb them. For example, it’s harder for us to absorb Vitamin B12, Calcium and Vitamin D as we get older. Furthermore, with age, there is a physiological decline in food intake as well. This could also lead to deficiencies in essential nutrients.

Even a poor diet or an unhealthy lifestyle can increase these issues and cause nutrient deficiencies. They can cause low energy levels and mental clarity and overall reduce our capacity to function well. These deficiencies then can in turn lead to chronic health conditions such as diabetes, cardiovascular disorders etc.

5 Common Nutrient Deficiencies in Ageing Adults

1. Iron deficiency

Dietary iron deficiency is one of the most common deficiencies in older adults. It occurs due to inflammation and an inadequate intake of iron. Dietary iron deficiency can negatively affect physical performance and mental health and increase the risk of falling. Some other symptoms of an iron deficiency are fatigue, chills, shortness of breath, weakness, chest pain etc.

2. Vitamin D Deficiency

Vitamin D is an important micronutrient that you get from sunlight and some natural food sources. It helps your body to use calcium and phosphorus effectively. This helps in the smooth maintenance and growth of bones and muscles. Vitamin D also plays a role in the functioning of the immune system and the nervous system.

Muscle weakness, pain in the bones, deformities etc are symptoms of this deficiency. A Vitamin D deficiency is widespread in India across all age groups and many may not even know it, so it’s always good to get your levels checked regularly.

3. Vitamin B12 Deficiency

B12 is crucial for nerve function and the production of red blood cells. It’s an essential nutrient that our bodies cannot naturally produce and hence need to have it through natural sources or supplements. Science has found that at least 47% of Indians are deficient in Vitamin B12. The percentage of Indians who may be sufficient in B12 is only around 26%! Since B12 is typically found in non-vegetarian sources and India has a major vegetarian population, this deficiency might occur. Diabetics are another group that may have a B12 deficiency.

Some sources of B12 you can add to your diet to help you meet this dietary requirement are pumpkin seeds, chia seeds, oatmeal, spinach, eggs etc.

4. Calcium Deficiency

Calcium is crucial for strong bones and teeth. It’s essential for the proper growth and maintenance of your bones and is naturally found in dairy products, green leafy vegetables, and fish. Since Vitamin D also supports bone health, a calcium deficiency can also cause a deficiency in Vitamin D. A shortage can lead to osteoporosis (in older adults), rickets (in children), and dental issues.

Women tend to be more deficient in calcium due to increased calcium turnover throughout their life cycle, especially during pregnancy, lactation and post-menopause.

5. Magnesium Deficiency

Magnesium is another important nutrient that some adults can be deficient in. Magnesium has several physiological functions in the body and is a cofactor for nearly 300 biochemical reactions and processes.

It helps in cardiovascular health, bone development, the formation of DNA and RNA etc. Poor lifestyle, certain medications or low intake of Mg can lead to deficiency which can cause a loss of appetite, nausea, vomiting, fatigue, and weakness. If it worsens, this deficiency can also cause muscle contractions, seizures, cramps, coronary spasms etc.

A well-balanced diet rich in these essential nutrients can help prevent dietary iron deficiency and other common dietary deficiencies

Tips for incorporating these foods into daily meals

Incorporating these nutrient-rich foods into your daily meals can be as simple as

• Adding a handful of nuts and seeds to your morning cereal. Some examples you can have are chia seeds, pumpkin seeds, sunflower seeds, almonds, cashews, walnuts etc.
• Including more green leafy vegetables in your lunch and dinner. Spinach, cabbage, fenugreek leaves are some vegetables you should look to add!
• Opting for whole grains like oats or millets whenever possible
• Regular consumption of dairy or fortified plant-based milk can boost your calcium intake
• Including fish and eggs in your diet can help maintain optimal vitamin D levels.

Conclusion

Ageing is a natural part of life, and while it brings about many changes, it does not have to mean diminished health or vitality. By understanding the potential nutrient deficiencies that come with ageing, and how to tackle them through a balanced and a healthy diet plans, we can set ourselves on the path of healthy ageing. Recognising the signs of dietary deficiency symptoms can help us address dietary deficiency diseases promptly and effectively.

Remember, Right Shift is here as a companion to guide you through the journey of healthy ageing, ensuring you are well-equipped to handle any nutritional challenges. Try our free health score calculator to understand your current health status and choose from our range of free meal plans to get a plan tailor-made for you and your health goals. Use these tools as a first step towards preventing such nutrient deficiencies and get started on your health journey now!