🧠 Why Nutrient Absorption Can Decline with Age

As people age, several physiological changes may affect nutrient absorption:

    Lower stomach acid (hypochlorhydria): Makes it harder to absorb B12, calcium, iron, and magnesium.

    Slower digestion: Can impair fat-soluble vitamin absorption (A, D, E, K).

    Medications: Common drugs (e.g., antacids, metformin, PPIs, NSAIDs) interfere with nutrient absorption.

    Reduced appetite: Leads to lower intake of essential nutrients.

    Changes in gut bacteria: Alters metabolism and absorption.

    Health conditions: Like atrophic gastritis, celiac disease, or pancreatic insufficiency.

✅ Practical Steps to Improve Nutrient Absorption
1. Optimize Stomach Acid

    Don't overuse antacids or acid blockers (unless medically necessary).

    Consider mild acid-promoting practices:

        Apple cider vinegar in water before meals (if tolerated)

        Bitter greens (e.g., arugula, endive) to stimulate digestion

        Chew food thoroughly

2. Eat Nutrient-Dense Whole Foods

    Focus on high-bioavailability nutrients:

        Heme iron: from meat/fish

        Animal-based B12: eggs, dairy, meat

        Omega-3s: fatty fish like salmon

        Calcium: yogurt, sardines, leafy greens

3. Include Healthy Fats

    For fat-soluble vitamins (A, D, E, K), include a little fat with meals:

        Olive oil, nuts, seeds, avocado

4. Support Gut Health

    Probiotics: Yogurt, kefir, or supplements

    Prebiotics: Fiber from vegetables, legumes, and fruits

    Stay hydrated to keep the gut functioning well

5. Targeted Supplements (if needed)

Some nutrients are commonly deficient in older adults:

    Vitamin D: Especially in northern climates

    B12: Often needed in supplement form (sublingual or injectable)

    Calcium and Magnesium: Especially for bone health

    Zinc: Important for immune function and taste

    💡 Always consult a doctor before starting supplements, especially if on medication.

6. Avoid Nutrient-Blocking Habits

    Don’t drink tea or coffee with iron-rich meals (they reduce iron absorption).

    Limit alcohol, which interferes with absorption and increases nutrient loss.

7. Monitor Medications

    Review medications annually with a doctor or pharmacist to see if any deplete nutrients (e.g., metformin → B12, diuretics → potassium/magnesium).

🩺 Consider Lab Tests

If there's concern about deficiencies, a doctor can run tests for:

    Vitamin D

    B12 and Folate

    Iron / Ferritin

    Zinc / Magnesium

    Albumin / Protein status

These help pinpoint whether poor absorption or low intake is the issue.
Summary: Key Habits
Habit	Purpose
Eat nutrient-dense whole foods	Provides easily absorbed nutrients
Include healthy fats	Helps absorb fat-soluble vitamins
Use fermented/probiotic foods	Supports gut health
Take age-appropriate supplements	Fills in common gaps
Avoid nutrient-blocking substances	Improves availability
Stay hydrated and active	Supports digestion and circulation