Nutrition matters at every age, but certain priorities shift after 50. Metabolism changes, muscle maintenance becomes more important, and some nutrient needs increase while calorie needs may decrease.
The good news? Eating well doesn't get more complicated - just the emphasis changes. Here's what the research shows.
Key Changes After 50
Metabolism Slows
Basal metabolic rate decreases roughly 1-2% per decade after 20, accelerating after 60. This means fewer calories are needed to maintain weight. However, this is partly due to muscle loss - which is preventable with exercise and protein.
Muscle Loss (Sarcopenia)
Without intervention, adults lose 3-8% of muscle mass per decade after 30. This accelerates after 60. Muscle loss affects mobility, metabolism, and quality of life. The solution: adequate protein and resistance exercise.
Bone Density Decreases
Bone loss accelerates after menopause in women and after 70 in men. Calcium, vitamin D, and weight-bearing exercise help maintain bone health.
Nutrient Absorption Changes
The body becomes less efficient at absorbing certain nutrients, particularly vitamin B12 and vitamin D. This makes dietary intake and possible supplementation more important.
Priority Nutrients Over 50
Protein
Older adults need more protein per kg than younger adults - 1.0-1.2g/kg minimum, ideally more. Distribute across meals (25-30g per meal) for optimal muscle synthesis.
Vitamin D
Skin produces less vitamin D with age. NHS recommends 10mcg daily supplement for everyone over 65, but many experts suggest starting at 50.
Vitamin B12
Up to 30% of over-50s have reduced stomach acid affecting B12 absorption. Deficiency causes fatigue, memory issues, and nerve problems.
Calcium
Important for bone health. Aim for 700mg daily (NHS RNI). Vitamin D is needed for calcium absorption.
Fibre
Digestive slowing makes fibre even more important. Aim for 30g daily. Helps with regularity, blood sugar control, and heart health.
Omega-3 Fatty Acids
Support heart health, brain function, and reduce inflammation. Particularly important as cardiovascular risk increases with age.
The Protein Priority
If there's one dietary change to prioritise over 50, it's eating more protein. Research consistently shows higher protein intake helps preserve muscle mass, supports bone health, and improves outcomes in older adults. Most people over 50 don't eat enough.
Practical Eating Strategies
Don't Reduce Calories by Cutting Protein
If you need fewer calories, reduce empty carbohydrates and excess fats - not protein. Protein needs actually increase with age, even as calorie needs decrease.
Prioritise Protein at Breakfast
Many people eat protein-light breakfasts (toast, cereal) then try to catch up at dinner. Distribute protein evenly: eggs, Greek yogurt, or leftovers at breakfast.
Eat Enough, Don't Under-Eat
Under-eating is as problematic as overeating for older adults. Insufficient calories lead to muscle loss, weakened immunity, and reduced quality of life. Ensure adequate nutrition even if appetite decreases.
Stay Hydrated
Thirst sensation diminishes with age. Drink water regularly throughout the day, don't wait until thirsty. Aim for 6-8 glasses daily.
Sample Day of Eating Over 50
- Breakfast: Greek yogurt with berries and a handful of nuts (25g protein)
- Lunch: Salmon with quinoa and roasted vegetables (30g protein)
- Dinner: Chicken stir-fry with plenty of vegetables and brown rice (35g protein)
- Snacks: Cottage cheese with fruit, hummus with vegetables
This provides approximately 90-100g protein - appropriate for a 70-80kg adult over 50.
Exercise Matters Too
Nutrition alone isn't enough. Resistance exercise (weights, resistance bands, bodyweight exercises) is essential for:
- Maintaining and building muscle mass
- Supporting bone density
- Improving metabolic health
- Maintaining functional independence
The NHS recommends strength exercises on 2+ days per week for adults over 50, alongside regular aerobic activity.
The Bottom Line
Eating well over 50 means prioritising protein, ensuring adequate micronutrients (especially D, B12, calcium), maintaining fibre intake, and eating enough overall. Combined with resistance exercise, good nutrition helps maintain muscle, bones, and quality of life as we age.