Nutraceuticals: the 8 nutrients needed for a healthier old age

The focus for our ageing population is not just living longer, but living well. To live a healthy life, those aged 50+ need more of some vitamins and minerals than their younger counterparts.

An article in Food Technology magazine, published by the Institute of Food Technologists (IFT), highlights the eight essential nutritional ingredients that can help ageing individuals maintain an active lifestyle:

1. Omega-3 Fatty Acids: Fish oil-derived omega-3 polyunsaturated fatty acid therapy slows the normal decline in muscle mass and function in older adults and can help maintain physical independence, according to a recent study. Another study showed omega-3 supplementation plus physical and mental training could help slow cognitive decline, especially for those who have mild cognitive impairment.

2. Antioxidants: Antioxidants including beta-carotene, selenium, vitamin C and vitamin E help reduce oxidative damage, which is associated with ageing and overall wellness, while coenzyme Q10, resveratrol, lutein and zeaxanthin can play a role in health issues such as heart health and vision.

3. Probiotics: A study showed that daily consumption of a probiotic by adults aged 65–80 increased beneficial groups of bacteria in the human gut and potentially increased production of anti-inflammatory cytokines, which help control the immune system and fight disease.

4. Prebiotics: A trial of 40 subjects aged 65–80 who received a certain prebiotic showed that consumption produced positive effects on both gut microbiota and immune systems.

5. Collagen: Proteins such as collagen peptides promote intestinal calcium absorption and stimulate bone formation.

6. Proteins: A diet higher in protein has been shown to help maintain muscle as people age.

7. Vitamin D: A study of elderly adults demonstrated that vitamin D deficiency was associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease.

8. Blueberries: Phytochemicals found in fruits such as blueberries are currently being investigated for their health benefits in slowing the ageing process, including memory loss.