Nutrition for healthy aging: what matters?

Focus on patterns, not miracle foods

Healthy aging is supported by an overall dietary pattern that provides sufficient energy, vegetables, fruit, legumes, whole grains and sources of unsaturated fats. No single food can stop biological aging.

A sustainable eating pattern matters more than short-lived trends. Food choices should also reflect preferences, medical conditions and access to nutritious foods.

Protein and muscle health

Adequate protein, combined with resistance exercise, helps maintain muscle as people age. The appropriate amount varies with body size, activity, health and medical advice.

People with certain kidney diseases or other conditions may need individualized nutrition advice rather than following high-protein recommendations from social media.

What about supplements?

Supplements can be useful when a deficiency or specific need is identified, but they are not substitutes for balanced nutrition. Evidence for many anti-aging products remains limited.