The importance of vitamin and mineral supplementation as we age

As we age, our bodies undergo significant changes that can impact our nutritional status. From reduced absorption of essential nutrients to the natural depletion of vital compounds, maintaining optimal health becomes increasingly challenging.  In addition, as we age there are some essential nutrients that cannot be sourced from diet alone. In today’s world, factors such as soil degradation, reliance on processed foods, and the use of medications further exacerbate nutrient deficiencies, making supplementation a critical component of a healthy lifestyle. At FROM WITHIN we explore why vitamin and mineral supplementation is essential as we age, how it works synergistically alongside a whole foods diet, and the role of modern challenges including soil depletion and medication-induced nutrient depletions.

 The Ageing Body and Nutritional Needs

 As we grow older, our bodies become less efficient at absorbing and utilising nutrients. This is due to a combination of physiological changes, including reduced stomach acid production, slower digestion, and changes in gut microbiota. For example, vitamin B12 absorption declines with age due to decreased stomach acid, which is necessary to release vitamin B12 from food. Similarly, older adults often absorb less vitamin D in their skin when exposed to sunlight, a key source of this vital nutrient.

 Ageing also leads to a natural decline in the body’s stores of certain nutrients. For example, levels of coenzyme Q10 (ubiquinol), a compound essential for energy production and cellular health, decrease significantly with age. This decline is further accelerated by the use of medications such as statins, which are commonly prescribed to manage cholesterol levels but are known to deplete ubiquinol stores. Without adequate levels of ubiquinol, individuals may experience fatigue, muscle weakness, and reduced cardiovascular health.

 The Impact of Soil Degradation and Modern Food Systems

 Even with the best efforts to eat a balanced, whole foods diet, many people today are not getting the nutrients they require. One of the primary reasons for this is due to soil degradation. Modern agricultural practices, including over-farming, monocropping, and the use of chemical fertilisers, have depleted soils of essential minerals such as magnesium, zinc, and selenium. A 2017 study published in Environmental Research Letters by Myers et al. found that rising CO2 levels and soil degradation are reducing the nutrient content of staple crops, including iron, zinc, and protein. This decline in nutrient density has significant implications for global health, particularly in populations reliant on such crops for their nutritional needs.

Further evidence comes from a 2022 study in Peer J by Montgomery et al., which compared the nutrient density of crops grown in regenerative versus conventional farming systems. This study found that crops from regenerative farms, which prioritise soil health, had significantly higher levels of vitamins, minerals, and phytochemicals compared to those from conventional farms. This highlights the critical role of soil health in determining the nutritional quality of our food.

Additionally, even when crops are harvested at their peak nutrient content, the journey from farm to table often results in significant nutrient losses. Factors such as prolonged storage, transportation, and exposure to light and heat can degrade vitamins and minerals in fresh produce. For example, a 2018 study published in Food Chemistry by Rickman et al., found that the vitamin C content of fruits and vegetables can decline by up to 50% during storage and transportation, while other nutrients such as folate and carotenoids are also susceptible to degradation. By the time food reaches our plates, its nutrient content may be a fraction of what it was at harvest.

In addition to soil degradation, the rise of processed foods has further contributed to widespread nutrient deficiencies. Processed foods are often stripped of their natural nutrients during manufacturing and are typically high in calories but low in essential vitamins and minerals. Even when individuals consume what they believe to be a healthy diet, they may still fall short of meeting their nutritional needs due to the poor quality of available food sources. These challenges underscore the importance of supplementation to fill the nutritional gaps created by modern food systems.

 Medications and Nutrient Depletions

 Another often-overlooked factor contributing to nutrient deficiencies is the use of pharmaceutical medications. Many commonly prescribed drugs (notwithstanding they may have a positive effect in certain diseased states and/or prevention) can deplete the body of essential nutrients, compounding the challenges of ageing and poor dietary intake. For example:

• Statins: As mentioned earlier, deplete ubiquinol (the active form of coenzyme Q10), which is critical for energy production and heart health. This depletion can lead to muscle pain, fatigue, and other side effects.

• Proton Pump Inhibitors (PPIs): Used to treat acid reflux and ulcers, PPIs can reduce the absorption of magnesium, calcium, and vitamin B12, increasing the risk of deficiencies.

• Diuretics: Often prescribed for high blood pressure, can cause the loss of potassium, magnesium, and other electrolytes.

• Metformin: commonly used to manage type 2 diabetes, can deplete vitamin B12 and folic acid, leading to anaemia and neurological issues.

 These medication-induced nutrient depletions highlight the importance of targeted supplementation alongside such medications to counteract the effects of nutrient depletion and ageing.

 The Synergy Between Supplementation and a Whole Foods Diet

 While supplementation is crucial, it should complement and not replace a whole foods diet. Whole foods provide a complex matrix of nutrients, fibre, and phytochemicals that work together to support overall health. For example, the vitamin C in oranges enhances the absorption of iron from plant-based foods, while the healthy fats in avocados improve the bioavailability of fat-soluble vitamins including A, D, E, and K.

 However, even the most nutrient-dense diets may fall short due to the factors discussed earlier. This is where supplementation plays a key role. By filling in the nutritional gaps, supplements ensure that the body has the raw materials it needs to function optimally.

 An example of this is as follows:

• Vitamin D: While sunlight and fatty fish are primary sources, many people, especially older adults, require supplementation to maintain adequate levels.

• Magnesium: This mineral is involved in over 300 biochemical reactions in the body, yet many individuals are deficient due to poor dietary intake and soil depletion.

• Omega-3 Fatty Acids: Found in fatty fish, omega-3s are essential for brain and heart health. However, many people do not consume enough fish to meet their needs, making supplementation a practical solution.

 Key Nutrients to Consider as We Age

 Certain nutrients become particularly important as we age, either due to increased needs or reduced availability. Here are some of the most critical:

1. Vitamin B12: Essential for nerve function and red blood cell production, B12 absorption declines with age. Supplementation, especially in the form of methylcobalamin, can help prevent deficiency.

2. Vitamin D: Critical for bone health, immune function, and mood regulation, vitamin D levels often drop with age due to reduced skin synthesis and limited sun exposure.

3. Calcium and Vitamin K2: While calcium is well-known for its role in bone health, vitamin K2 is equally important as it directs calcium to the bones and teeth, preventing its deposition in arteries.

4. Magnesium: Involved in energy production, muscle function, and sleep regulation, magnesium is often deficient in older adults.

5. Coenzyme Q10 (Ubiquinol): As levels decline with age and statin use, supplementation can support energy production and cardiovascular health.

6. Omega-3 Fatty Acids: These anti-inflammatory fats are crucial for brain health, heart health, and joint function.

7. Zinc: Important for immune function and wound healing, zinc levels can decline with age and are often low in plant-based diets.

 Practical Tips for Effective Supplementation

 To maximise the benefits of supplementation, consider the following:

1. Choose High-Quality Supplements: prescribed by your healthcare practitioner e.g., clinical nutritionist. High quality supplements are practitioner only supplements, meaning they have little if any excipients, are of the highest quality ingredients, have been third party tested, are researched based, and often provide a therapeutic dose.

2. Personalised Supplements: this often involves compounded supplements made by your clinical nutritionist, which are specifically and synergistically put together to target your specific health concerns.

3. Pair Supplements with Food: Many nutrients are better absorbed when taken with food. For example, fat-soluble vitamins (A, D, E, K) should be taken with a source of healthy fats.

4. Monitor and Adjust: Regularly assess your nutrient levels through blood tests and adjust your supplementation as needed.

 In today’s world, maintaining optimal nutrition is more challenging than ever. Soil degradation, processed foods, and the natural effects of ageing all contribute to widespread nutrient deficiencies. Additionally, the use of medications can further deplete essential nutrients, compounding the problem. While a whole foods diet remains the foundation of good health, supplementation is a powerful tool to fill in the gaps and support overall well-being. By understanding the unique nutritional challenges we face as we age, and by taking proactive steps to address them, we can promote longevity, vitality, and quality of life. Supplementation, when used wisely and in conjunction with a nutrient-dense diet, offers a practical and effective way to ensure that our bodies have the resources they need to thrive in an increasingly complex world.

 Reference List

Abdelhamid, A. S., Brown, T. J., Brainard, J. S., Biswas, P., Thorpe, G. C., Moore, H. J., ... & Hooper, L. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2020(3), CD003177. https://doi.org/10.1002/14651858.CD003177.pub5

Aroda, V. R., Edelstein, S. L., Goldberg, R. B., Knowler, W. C., Marcovina, S. M., Orchard, T. J., ... & Crandall, J. P. (2016). Long-term metformin use and vitamin B12 deficiency in the Diabetes Prevention Program Outcomes Study. BMJ Open Diabetes Research & Care, 4(1), e000279. https://doi.org/10.1136/bmjdrc-2016-000279

Barbagallo, M., & Dominguez, L. J. (2021). Magnesium in aging, health, and disease. Nutrients, 13(4), 1310. https://doi.org/10.3390/nu13041310

Cashman, K. D., Dowling, K. G., Škrabáková, Z., Gonzalez-Gross, M., Valtueña, J., De Henauw, S., ... & Kiely, M. (2016). Vitamin D deficiency in Europe: Pandemic? The American Journal of Clinical Nutrition, 103(4), 1033–1044. https://doi.org/10.3945/ajcn.115.120873

Etcheverry, P., Grusak, M. A., & Fleige, L. E. (2020). Bioavailability of micronutrients from nutrient-dense whole foods: Zooming in on dairy, vegetables, and fruits. Frontiers in Nutrition, 7, 83. https://doi.org/10.3389/fnut.2020.00083

Heidelbaugh, J. J. (2016). Proton pump inhibitors and risk of vitamin and mineral deficiency: Evidence and clinical implications. Therapeutic Advances in Drug Safety, 7(3), 101–111. https://doi.org/10.1177/2042098613482484

Hernández-Camacho, J. D., Bernier, M., López-Lluch, G., & Navas, P. (2018). Coenzyme Q10 supplementation in aging and disease. Frontiers in Physiology, 9, 44. https://doi.org/10.3389/fphys.2018.00044

LeBoff, M. S., Greenspan, S. L., Insogna, K. L., Lewiecki, E. M., Saag, K. G., Singer, A. J., & Siris, E. S. (2022). The clinician’s guide to prevention and treatment of osteoporosis. Osteoporosis International, 33(10), 2049–2102. https://doi.org/10.1007/s00198-021-05900-y

Montgomery, D. R., Biklé, A., Archuleta, R., Brown, P., & Jordan, J. (2022). Soil health and nutrient density: Preliminary comparison of regenerative and conventional farming. PeerJ, 10, e12848. https://doi.org/10.7717/peerj.12848

Myers, S. S., Zanobetti, A., Kloog, I., Huybers, P., Leakey, A. D. B., Bloom, A. J., ... & Usui, Y. (2017). Increasing CO2 threatens human nutrition. Environmental Research Letters, 12(11), 114027. https://doi.org/10.1088/1748-9326/aa6d5c

O’Leary, F., Allman-Farinelli, M., & Samman, S. (2017). Vitamin B12 status, cognitive decline, and dementia: A systematic review of prospective cohort studies. Journal of Nutrition, Health & Aging, 21(10), 1216–1224. https://doi.org/10.1007/s12603-016-0838-3

Rickman, J. C., Barrett, D. M., & Bruhn, C. M. (2018). Nutritional comparison of fresh, frozen, and canned fruits and vegetables. Food Chemistry, 240, 1–8. https://doi.org/10.1016/j.foodchem.2018.03.022

Stroes, E. S., Thompson, P. D., Corsini, A., Vladutiu, G. D., Raal, F. J., Ray, K. K., ... & Ginsberg, H. N. (2015). Statin-associated muscle symptoms: Impact on statin therapy—European Atherosclerosis Society Consensus Panel Statement. European Heart Journal, 36(17), 1012–1022. https://doi.org/10.1093/eurheartj/ehv043

Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286. https://doi.org/10.3390/nu9121286