In every generation, what constitutes aging changes. In 1875, the average life expectancy was about 45 years. Today, it’s about 80 years. Each day, we wake up a day older but without an operable time machine to whisk us back to our youth. Yet our bodies run on systems that haven’t adapted much to a life expectancy that has almost doubled in 150 years.

Age-related decline, especially in immunological function and its impact on life expectancy and quality of life—known by the term “immunosenescence”—includes both the innate and adaptive immune system responses. But the universal goal is to be physically active through that entire “extra” three and a half decades. This requires a focus on dietary choices and nutrients that support heart, eye, bone, and skin health, as well as performance (both physical and cognitive) and energy.

As we age, we often become more drawn to health-enhancing and anti-aging claims of various diet regimens, pills and powders, topical applications, and the proliferation of foods and beverages that promise extraordinary or unique benefits. A key factor in any diet as we age is understanding the concept of nutrient density. Calories count as our bodies need fewer of them to adjust to age-related shifts of fat and lean mass and a more sluggish metabolism.

Many Shades of Grey

Protein, fiber, and brain health are among the top consumer interests driving food and beverage purchases. Consumers strive to choose foods and beverages that pack an enriched or fortified nutritional punch over other similar category choices. They understand the need to optimize nutrients from foods and beverages rather than depending on supplements, aware that a handful of supplements won't unravel years of neglect.

Today’s informed consumers recognize that applying some basic guidelines for building a healthier aging body can help reduce the risk of numerous chronic diseases, improve general circulation, support immunity, and maintain bone and brain health.

“Inflammaging” refers to chronic inflammation that is an inevitable part of the aging process. Inflammation carries a negative connotation, yet it is a proactive response by the body’s immune system to any physical or physiological injury, disease, infection, bacteria, or virus that might invade it. The decline of the inflammatory response with aging signals the body’s resistance to healing. This leads to an increased risk for chronic conditions, including Alzheimer’s, arthritis, certain cancers, type-2 diabetes, and cardiovascular diseases.

While the macroingredients of protein, healthy fats (such as omega oils), and complex carbohydrates (including fibers, oligosaccharides, and resistant starches) are at the top of most lists for supporting the aging form, a range of micronutrients from minerals, vitamins, co-vitamins, botanicals, and mushrooms are moving into the forefront of better-for-you formulations.

Good Bones

For those over the age of 40, bone density becomes a watchworthy issue, regardless of gender. Although women tend to lose bone mass at a greater rate than men, at this stage of life all adults begin to break down bone at a faster rate than it is rebuilt, most especially with diminished activity.

In addition to the key nutrients for bone density—vitamin D and calcium—the minerals potassium, iron, selenium, and magnesium are crucial. So, too, are vitamins C and K. While dairy and seafood are natural sources of bone-building nutrients, with so many consumers seeking vegetarian options, plant-based milk, cheese, and other analogs should be fortified with calcium and vitamin D, as well as protein. Other products such as juice beverages and bars, too, are increasingly fortified with these nutrients.

Vitamin C’s role in bone-building includes being a necessary component for the laying down of the skeleton’s support system via collagen. Collagen makes up about 30% of the body’s proteins, mostly in connective tissue such as cartilage and tendons, as well as the supporting matrix for skin.

Collagen supplementation in the form of collagen peptides has been shown to have a positive effect on skin elasticity and hydration. Collagen is essential for proper wound healing as well. Zinc and copper also play a role in collagen production.

The primary amino acids in collagen are proline, hydroxyproline, and glycine, which are abundant in meat, fish, poultry, legumes, soy, and dairy. Virtually all animal-based, high-quality, complete sources of protein, as well as plant-based protein sources that can be complemented with whole grains to enhance their bioavailability, are considered dietary sources of the amino acid precursors necessary for collagen production.

Hearts and Minds

The fat-soluble co-vitamin coenzyme Q10 (CoQ10) also known as ubiquinone, helps protect the skin against oxidative stress and premature aging. It is needed in small quantities to enhance collagen production, but more importantly, it is critical to heart function. While deficiencies are rare in the younger population, most adults begin to experience a drop in production starting around age 35.

Whereas CoQ10 synthesis declines with age, it can also be depleted under certain medical conditions, including heart disease, and as a result of interactions with some medications, including statins prescribed to manage high cholesterol.

CoQ10 is abundant in organ meats, fatty fish, and some oils, including olive oil and high-oleic soybean and canola oils. As CoQ10 is a lipid-soluble nutrient, product makers have been incorporating it in microencapsulated form into formulations such as bars. It also is made available in gummies, chewables, and syrups.

Micronutrient Stars

Red and purple fruits and vegetables, including cherries, blueberries, raspberries, pomegranate, red cabbage, and black beans, are rich sources of anthocyanins. These powerful pigments are unmatched, categorically, for their antioxidant, antidiabetic, anticancer, and cardiovascular protective medical benefits.

Another cyanin compound, betacyanin (in the family of betalain pigments), is most abundant in beets. Betacyanin is a nitrogen-containing phytochemical that provides the vegetable’s deep purple-red color and confers strong antioxidant and anti-inflammatory benefits. Natural red colorants derived from beet root may play an increasing role in providing hues to the food supply in products such as ice cream, yogurt, candies, and jellies.

Betalains offer vibrant natural color along with nutritional benefits over artificial colors. Tart cherry juice, generally derived from Montmorency cherries, is a nutritional powerhouse that is available fully diluted or as a concentrate. Formulations combining beet root and tart cherry extract with naturally occurring nitrates provide an oxygenating boost for aging athletes of all levels.

Nutrients that play central roles in reducing inflammation and boosting immunity include the mineral zinc and antioxidant vitamins A, C, and E. Zinc is involved in the proper functioning of white blood cells and neutrophils, both critical to immunity. Zinc also participates in antioxidant activity to protect cells from oxygen free radicals that damage cellular DNA and accelerate the aging process. An invisible marker for zinc deficiency with advancing age is impaired cytokine production.

Cytokines are a class of proteins involved in both pro- and anti-inflammatory cellular activity in the body. They’re related to both immunity and pathological pain management, and proper cytokine function is critical as we age.

Specific cytokines are being studied in treatments for stroke, Alzheimer’s disease, and related chronic conditions. Although there is currently no cure for Alzheimer’s and other neurodegenerative diseases associated with aging, zinc could offer protective benefits for brain health and cognitive integrity.

The vitamin B-like compound choline, an organic, water-soluble micronutrient, is important for cognitive development, especially in its role as a precursor of the neurotransmitter acetylcholine. It has been investigated for its role in helping to prevent cognitive decline. Choline is a source of methyl groups needed for numerous steps in the metabolic processes responsible for memory, muscle control, and other brain and nervous system functions.

Choline is fairly ubiquitous, found in animal protein sources such as meat and eggs, as well as cruciferous vegetables and other plant foods. Because of this, choline is not a nutrient typically tracked for deficiency. However, certain other nutrients can negatively impact absorption of choline, leading to inadequate levels. This is especially the case with some vegan diets, as animal proteins are rich in the essential amino acid methionine, which contributes to choline balance. Other compounds that can interfere with choline include betaine (abundant in beets, spinach, whole grains, and seafood), and folate (an essential B vitamin found in dark green leafy veggies and legumes).

There also are choline-related compounds, such as phosphatidyl choline, that have displayed a variety of benefits that can be especially helpful for older consumers. Phosphatidyl choline has a number of capacities that range from anti-inflammatory action to supporting cell-membrane health, participating in neurotransmitter production, and contributing to brain function, weight management, cardiovascular function, and even digestive health.