Are you worried about getting old?
Aging is related to chronic disease, and taking enough nutrients is necessary to prevent such diseases. Nutrition plays a significant role in the process of chronic disease. Furthermore, changes occur in the body, too, and we may require many nutritional supplements. With the understanding of these conditions, we need to know the essential nutrients for the future.

What happens in the body?
Aging is linked to the changes in body composition. The decline in the musculoskeletal system is observed. This age-related loss of skeleton and muscle is so-called sarcopenia. And many persons experience an increase in total body fat and a decrease in protein. Being a fat body, especially in the abdominal part, is the potential risk of dyslipidemia, coronary artery disease, and insulin resistance (1). Gastrointestinal disorders, like constipation and diarrhea, also bother to take balanced diet. Many need help to take deficient nutrients, and get into it now.

Protein
Older people already have diminished muscle response to protein intake, so supplying protein regularly is essential. It was concluded that protein intakes ≥1.0 g/kg/day have a greater protective effect on the loss of lean tissue than lower intakes (2).
Protein with low sugar and fat is needed to avoid other chronic diseases. For this purpose, plant-based proteins are highly recommended. The vegetation is much more effective in digesting with decreased gastric acid secretion. Beans, chickpeas, greens, potatoes, and many others are easy to find at the grocery store. Takes various protein sources not to consume specific amino acids only. Better to choose non-GMO. Foods high in fiber may cause constipation, so you should check it.

Omega 3
Omega-3 has so many good effects on the elders. It cleans the blood and contributes to cardiovascular functions to prevent hypertension, hyperlipidemia, etc. As a powerful antioxidant, omega-3 lower inflammations naturally generated while aging. Also, cognitive function with omega-3 consumption improved, and DHA and EPA help the immune system in normal aging. Even in the eye, omega-3 forms a lipid layer, making the tear not dry. Numerous studies show omega-3 is the most essential to older persons. Some suggest omega-3 fatty acids may be useful for the prevention and treatment of sarcopenia (3).

Vitamin B12
Vitamin B12 deficiency is usual in 10-15% of people over the age of 60. Lack of vitamin B12 often causes anemia, itching, nausea, and diarrhea. Because elders reduce meat intake, which contains many vitamin Bs. Atrophic gastritis, which occurs often in this age, reduces the release of free vitamin B12 from food. The low acid release caused by gastritis results in the overgrowth of bacteria in the stomach and gut, which consumes vitamin B12 for its own purpose (4).
Due to the decrease in the ability to absorb vitamin B12, elderly people should try to obtain more through supplements or foods. Since vitamin B12 is very important for energy metabolism, so take supplements which contains vitamin B12.

Pro/prebiotics
Probiotics and prebiotics prevent diseases and promote health. It is necessary to improve health and the intestinal environment, especially for the elderly populations. Both pro- and prebiotics are helpful in malnutrition, lactose intolerance, calcium absorption, and constipation (5). It can reduce weight and help maintain cholesterol levels in the blood. The immune system is also boosted by certain probiotics. As a result, I encourage you to take probiotic and prebiotic supplements.

Calcium
For the bones’ and teeth’ rigidity, calcium is an essential nutrient. To maintain normal metabolic activity, serum calcium concentration is maintained within narrow limits (range, 2.1–2.6 mmol/L), a process controlled by parathyroid hormone, active vitamin D, and calcitonin, with the skeleton acting as a reserve to meet the calcium needs (6). Calcium balance in the body is easily offset by lower calcium intake and absorption.

Calcium, magnesium, and vitamin D at once are recommended. Since the breakdown and production of bone is periodic, it is better to take calcium intake and D together. Vitamin D helps calcium absorption into the bone from the blood. Magnesium helps the calcium mechanism and relieves neural pain.

Conclusion
In a way, I introduced some natural supplements. Nutrition is a key concern these days. Due to physiological changes, persons with aging are specially required to consume appropriate ingredients. As such, these ingredients are considered important and should be supplemented frequently. With consideration of musculosketal and gastrointestinal conditions, nutritional supplements may be needed for those who are in deficiency.

References
1) Gordon L. Jensen MD, PhD *, Melissa McGee MS, RD *, Jeff Binkley PharmD, BCNSP *. NUTRITION IN THE ELDERLY. Gastroenterology Clinics of North America Volume 30, Issue 2, 1 June 2001, Pages 313-334
2) Roberto Cannataro 1,2,3,ORCID,Leandro Carbone 3,4,,Jorge L. Petro 3,5ORCID,Erika Cione 1,2ORCID,Salvador Vargas 3,6ORCID,Heidy Angulo 7,Diego A. Forero 8ORCID,Adrián Odriozola-Martínez 9,10,Richard B. Kreider 11ORCID andDiego A. Bonilla 3,5,10,12ORCID. Sarcopenia: Etiology, Nutritional Approaches, and miRNAs. Int. J. Mol. Sci. 2021, 22(18), 9724
3) Robinson, SM, Jameson, KA, Batelaan, SF, Hertfordshire Cohort Study Group, et al. (2008) Diet and its relationship with grip strength in community-dwelling older men and women: the Hertfordshire cohort study. J Am Geriatr Soc 56, 1, 84–90
4) H.W. Baik and R.M. Russell. VITAMIN B12 DEFICIENCY IN THE ELDERLY. Annual Review of Nutrition Vol. 19:357-377 (July 1999)
5)J M T Hamilton-Miller. Probiotics and prebiotics in the elderly. Postgraduate Medical Journal, Volume 80, Issue 946, August 2004, Pages 447–451
6) 리틀약사. 수많은 영양제 중, 50대 이후 이건 무조건 드세요! 중년 건강 필수 영양제 5가지. 유튜브.