Top Nutrients to Support Healthy Aging
April 23, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“How to age well.”
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Between As we age, our bodies go through a lot of changes…some we expect, and others that sneak up on us. The good news is that nutrition plays a major role in how we feel and function over time, and by giving your body the right nutrients, you can help support energy levels, bone strength, brain health, and more. Let’s dive into some of the top nutrients to support graceful, vibrant aging, and how to get more of them into your daily routine!
Vitamin D
Vitamin D helps your body absorb calcium and plays a role in immune function and mood regulation. Many adults, especially those who live in colder climates or spend a lot of time indoors, are deficient. Sunshine is a natural and most optimal source of Vitamin D, but food-wise, look to fatty fish (like salmon and sardines), fortified dairy or plant-based milk, and egg yolks. If you need a supplement, speak with your healthcare provider to see what options would work best for you.
Omega-3 Fatty Acids
Omega-3s support heart health, brain function, and may help reduce inflammation linked to aging and chronic conditions. Fatty fish such as salmon, mackerel, and tuna are rich in omega-3s, while plant-based sources include flaxseeds, chia seeds, walnuts, and algae-based supplements.
Vitamin B12
This vitamin is important for nerve health, brain function, and red blood cell production. As we get older, our bodies may have a harder time absorbing B12 from food, so making sure we get plenty of B12 daily is essential! Animal products like meat, fish, poultry, eggs, and dairy are good sources. If you follow a vegetarian or vegan diet, B12 supplements can help fill the gap.
Magnesium supports muscle function, bone health, and energy production. It also helps regulate blood pressure and blood sugar levels which is incredibly important as we age.It’s also been shown to help with better sleep particularly during perimenopause. Nuts, seeds, legumes, leafy green vegetables, whole grains, and dark chocolate are all magnesium-rich foods…which also happen to be delicious!
Fiber
Fiber supports healthy digestion, helps control blood sugar, and may lower cholesterol. It also promotes feelings of fullness, which can help with maintaining a healthy weight as our metabolisms slow down. Whole fruits, vegetables, legumes, whole grains (like oats, quinoa, and brown rice), nuts, and seeds are excellent fiber sources and easy to add to your daily meals.
Antioxidants (Vitamins C and E)
Antioxidants help protect your cells from damage caused by free radicals, which are linked to aging and disease. Vitamin C also supports immune health and collagen production for healthier skin. Brightly colored fruits and vegetables are your best bet as natural sources of antioxidants…think berries, citrus fruits, bell peppers, spinach, broccoli, nuts, and sunflower seeds.
Protein
Protein helps maintain muscle mass and strength, which naturally decline with age. It also supports healing and immune function. The older we grow, the more important it is to ensure we are getting optimal amounts of protein in our daily diets. Lean meats, poultry, fish, eggs, dairy, legumes, tofu, tempeh, and protein-rich whole grains like quinoa and farro are perfect protein rich foods to consider eating more of.
Aging well doesn’t require an extreme diet overhaul or depriving yourself of delicious meals. It’s all about consistently making nutrient-rich choices that support your body and your lifestyle. Start by adding a few extra veggies to your plate, choosing whole grains, enjoying healthy fats, and staying hydrated. A balanced, colorful plate filled with a variety of whole foods goes a long way in supporting graceful, healthy aging. After all, you deserve to feel your best at every stage of life!
