The UK population is ageing rapidly — by 2045, one quarter of the population will be over 65. But age itself doesn’t determine how well you function. The evidence is clear that lifestyle factors — particularly nutrition, exercise and sleep — have a profound effect on health span (the period of life in good health), not just lifespan.

The Biology of Ageing

Ageing is driven by multiple processes: accumulation of DNA damage, mitochondrial dysfunction (energy production declines), shortened telomeres, chronic low-grade inflammation (“inflammaging”), impaired protein quality control (accumulation of misfolded proteins), and declining stem cell function. These processes interact and accelerate each other. While the absolute trajectory of ageing can’t currently be reversed, its rate can be modified significantly by lifestyle.

Nutrition for Healthy Ageing

Protein requirements actually increase with age — older adults need approximately 1.2–1.6g of protein per kg of body weight per day to maintain muscle mass (sarcopenia — age-related muscle loss — affects 30% of over-60s). Many older adults consume far less than this. Caloric needs decrease but micronutrient needs increase — making diet quality more important than ever. Particular attention to: Vitamin B12 (absorption declines with age; atrophic gastritis affects up to 30% of over-50s), Vitamin D (skin synthesis declines with age, outdoor time reduces), Calcium (bone protection), Omega-3 (reduces inflammation, supports cognitive function), and Zinc (immune function declines with zinc deficiency — common in older adults).

Supplements with the Strongest Evidence for Older Adults

Vitamin D + K2: bone fracture risk reduction is well-established. Muscle function also depends on Vitamin D. Omega-3: cardiovascular protection, cognitive support, macular degeneration prevention (with lutein/zeaxanthin). Magnesium: sleep quality improvement in older adults is well-supported; also muscle cramping prevention. Creatine monohydrate: emerging strong evidence for slowing sarcopenia when combined with resistance exercise in older adults. Very safe, inexpensive. Probiotics: microbiome diversity declines with age, impairing immunity and gut function. Evidence for immune support and cognitive function is growing.

Physical Activity: The Most Powerful Anti-Ageing Intervention

Regular exercise is the single most powerful intervention for healthy ageing. It reduces all-cause mortality, maintains muscle mass, preserves cognitive function, supports bone density, improves mood and sleep, and reduces the risk of falls. Resistance training is particularly valuable as it directly counteracts sarcopenia. Any physical activity is better than none — even 150 minutes of walking per week reduces mortality significantly.

Browse vitamins and supplements for older adults at Huncoat Pharmacy. Related: Bone Health Guide, Heart Health.

At Huncoat Pharmacy: Anti-ageing IV infusion service, Browse healthy ageing supplements.