September 03, 2025

5 Nutrients You May Need More of After 60

As we age, our bodies go through a lot of changes, and so do our nutritional needs. After 60, your metabolism tends to slow down, muscle mass can decrease, and your ability to absorb certain vitamins and minerals may not be as strong as it once was. That is why it becomes even more important to focus on what you are eating and make sure you are getting enough of the right nutrients. If you are wondering which ones matter the most, here are five key nutrients you may need more of after 60 and how they can support your health.

1. Calcium: Stronger Bones and Beyond

Calcium plays a huge role in maintaining healthy bones and teeth, and after 60, your risk of osteoporosis and bone fractures increases. Since our bodies naturally lose bone density with age, making sure you get enough calcium becomes essential.

Good sources of calcium include dairy products like milk, cheese, and yogurt, but you can also get it from fortified plant-based milks, canned salmon with bones, almonds, and leafy greens like kale and collard greens. If you are not getting enough calcium through food alone, you might consider a supplement, but talk to your doctor first to find the right amount for you. Pairing calcium with vitamin D also helps your body absorb it better.

2. Vitamin D: Supporting Bones, Muscles, and Immunity

Vitamin D is known as the “sunshine vitamin” because your body can make it when your skin is exposed to sunlight. However, as you age, your skin becomes less efficient at producing vitamin D, and many older adults do not get enough of it from their diet alone.

Vitamin D is crucial for bone health, muscle strength, and a healthy immune system. Low levels have been linked to fatigue, frequent illnesses, and an increased risk of falls. Fatty fish like salmon, tuna, and mackerel are great sources, as well as fortified cereals, eggs, and dairy. Since vitamin D deficiencies are common, many people over 60 benefit from having their levels checked and taking a supplement if needed.

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3. Vitamin B12: Boosting Energy and Brain Function

After 60, your stomach produces less acid, which can make it harder to absorb vitamin B12 from food. This vitamin is essential for nerve health, brain function, and energy production, so a deficiency can lead to fatigue, memory problems, and even tingling in your hands and feet.

Foods rich in B12 include eggs, meat, fish, poultry, and dairy products. If you follow a vegetarian or vegan diet, fortified cereals and nutritional yeast are great options. In some cases, B12 supplements or injections may be necessary to keep your levels in a healthy range.

4. Omega-3 Fatty Acids: Protecting Your Heart and Brain

Omega-3 fatty acids are healthy fats that play a big role in supporting heart and brain health. After 60, they can help reduce inflammation, lower the risk of heart disease, and even support memory and cognitive function.

Fatty fish like salmon, sardines, and trout are excellent sources, but you can also get omega-3s from walnuts, chia seeds, flaxseeds, and algae-based supplements. If you do not eat much fish, consider talking to your doctor about whether an omega-3 supplement would be helpful for you.

5. Magnesium: Supporting Muscles, Nerves, and Sleep

Magnesium often gets overlooked, but it is vital for muscle and nerve function, regulating blood sugar, and maintaining strong bones. It also helps with sleep quality, which many people struggle with as they age.

You can find magnesium in foods like whole grains, almonds, cashews, spinach, and black beans. If you experience muscle cramps, low energy, or trouble sleeping, your magnesium levels might be lower than ideal, and a supplement could be worth discussing with your doctor.

Final Thoughts

After 60, your body has different nutritional priorities, and focusing on these five key nutrients can make a big difference in how you feel every day. Eating a balanced diet filled with calcium-rich foods, vitamin D, B12, omega-3s, and magnesium will help you stay strong, energized, and healthy. Since everyone’s needs are different, it is always a good idea to check with your doctor or a nutritionist to make sure you are getting the right amounts for your lifestyle and health goals.