As we get older, some micro-nutritional needs change. The aging process impacts the body’s ability to absorb certain nutrients, of which I want to present you the two most important ones now.

 

First is calcium and this goes especially for women. Hormonal changes after the menopause can decrease calcium absorption while increasing the loss of calcium through the kidneys. This increases the risk of a calcium deficiency, especially if you are lactose intolerant or have a low intake of dairy products.

 

The general RDI for healthy adults is about 1,000 mg of calcium a day, but as we get older this can increase to about 1,200 mg especially after 50. So make sure you eat enough healthy foods high in calcium like dairy products or supplement if necessary.

 

Next is Iron. Iron is vital in carrying oxygen to your cells, but iron deficiencies are pretty common especially in women because they lose iron during menstruation.

 

Therefore women are generally recommended to get around double the iron of man or about 18-20 mg instead of only 8-10 mg. Good sources of iron are beef and chicken nuts, vegetables, grains and fortified cereals.

 

As a side not, vitamin C helps you absorb more iron from foods, so be sure you include foods with vitamin C (such as citrus fruits, greens, and tomatoes) in the same meal as foods with iron.

 

Another side note: If you supplement, don’t go crazy as iron can accumulate in the body and be toxic in extremely high doses. Over time, iron builds up in body tissues and because the normal body can’t increase iron excretion, the absorbed iron can damage organs like the liver and heart.

 

But if you stick to the doses I outlined before you will be fine.