As we age, many of the body’s silent shifts occur in the gut. Digestion slows, nutrient absorption becomes less efficient, and deficiencies can creep in even with a balanced diet. Supporting gut metabolism is essential for staying strong, energized, and resilient with age.
Why Absorption Declines
One major factor is a decline in digestive secretions. The stomach produces less acid and fewer enzymes, which makes it harder to break down proteins and release nutrients such as vitamin B12, calcium, and iron. At the same time, the gut microbiome shifts—beneficial bacteria that support digestion diminish, while harmful strains may increase. This imbalance disrupts absorption and promotes low-grade inflammation.
The intestinal lining itself can also become less effective, with transport proteins declining and permeability increasing, sometimes leading to what’s referred to as “leaky gut.” Finally, the natural slowing of gut motility means food moves through the digestive tract more slowly. This can cause constipation, and it also gives bacteria more time to ferment undigested food, creating gas and further interfering with nutrient use.
Nutrients Most at Risk
As the gut’s efficiency declines with age, certain nutrients become especially vulnerable to deficiency. Vitamin B12, crucial for energy production and brain health, is harder to absorb without adequate stomach acid. Calcium and vitamin D, essential for maintaining strong bones, are often lacking due to reduced absorption and lower sun exposure. Minerals like iron, magnesium, and zinc, vital for energy, immunity, and tissue repair, also tend to drop off. Perhaps most importantly, protein absorption can diminish, accelerating muscle loss, or sarcopenia, if intake and digestion are not carefully supported.
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How to Support Gut Health with Age
Supporting gut health as we age begins with improving digestion and nourishing the microbiome. Eating smaller, more frequent meals can ease the workload on the digestive system, while incorporating bitter foods like arugula or ginger helps stimulate natural secretions. For some, digestive enzyme supplements may be helpful. Just as important is maintaining a healthy balance of gut bacteria. Prebiotic fibers from foods like onions, garlic, and bananas feed beneficial microbes, while probiotics from yogurt, kefir, or sauerkraut introduce new strains. Rotating a wide variety of plant foods ensures a diverse fiber intake, which is key to sustaining a resilient microbiome.
Equally critical is paying attention to protein and micronutrient intake. Older adults should aim for about 1.0 - 1.2 grams of protein per kilogram of body weight each day, distributed across meals to maximize absorption. Pairing iron-rich foods with vitamin C can boost uptake, while ensuring adequate vitamin D (through sunlight, fortified foods, or supplements) supports calcium absorption and bone health. Lifestyle choices also play a powerful role: regular exercise improves gut motility and microbial diversity, stress reduction enhances digestion, and hydration keeps the entire system functioning smoothly. Together, these strategies help preserve nutrient absorption and promote vitality well into older age.
The Takeaway
Gut metabolism naturally slows with age, but decline isn’t destiny. With smart food choices, microbiome support, and lifestyle practices, older adults can optimize absorption and preserve the nutrients that fuel longevity. A healthy gut is not just about avoiding deficiencies—it’s the foundation for aging with strength, clarity, and vitality.
Ready to support your gut and get more from your nutrition? →
Mend Regenerate is a protein formula designed with prebiotics and digestive enzymes to help your body absorb key nutrients more efficiently and stay strong with age.
This article was written by Eziah Syed, Co-Founder, Chief of Growth & Innovation at Mend.
