As we age, our bodies naturally produce less of certain vital substances that keep us healthy and vibrant. Understanding these changes can help us take proactive steps to age more gracefully. Here’s what tends to decline and why it matters for your health.
Vitamins: The Building Blocks of Health
Vitamin B12 – Your Brain’s Best Friend
What happens: Up to 20% of older adults become deficient as stomach acid decreases and absorption becomes less efficient. Please make sure any B12 you are taking is methylated. It will be called methylcobalamin, not cyanocobalamin. Cyano stands for cyanide, and cobalamin means B12. See multivitamin options below, all of which have methylcobalamin.
Aging consequences:
- Increased risk of cognitive decline and memory problems
- Higher chance of cardiovascular disease
- Potential for neurological symptoms like numbness or balance issues.
Vitamin D – The Sunshine Vitamin
What happens: Your skin becomes less efficient at making vitamin D from sunlight, and you may spend less time outdoors. Unless you are on a blood thinner, always get a D3 with K1 and K2. Here is a good medical-grade choice for D with K1 and K2: Vitamin D Supreme. Have your PCP test your Vitamin D level yearly with your annual bloodwork. Maintain optimal 25-OH vitamin D levels between 50 and 70 ng/mL. Be on the lookout for a deep dive blog about Vitamin D.
Aging consequences:
- Weakened bones and a higher risk of osteoporosis
- Increased susceptibility to infections
- Accelerated aging processes throughout the body
- Greater risk of falls due to muscle weakness
Vitamin K – The Unsung Hero
What happens: Levels decline with age, though this vitamin is often overlooked.
Aging consequences:
- Poor bone health and increased fracture risk
- Potential cardiovascular problems
- Slower wound healing
Your Body’s Natural Defense System
Glutathione – The Master Antioxidant
What happens: This powerful cellular protector decreases as you age. Clinical tip: Glutathione is very hard to absorb as the molecule is too large. An exception is liposomal glutathione, which absorbs but is expensive. I often recommend NAC (N-Acetyl-L-Cysteine) as it is affordable, absorbs well, and will build glutathione in your body. One capsule per day, away from food or other supplements.
Aging consequences:
- Increased cellular damage from free radicals
- Higher risk of chronic diseases
- Reduced ability to detoxify harmful substances
- Accelerated skin aging and tissue damage
NAD+ – Your Cellular Energy Source
What happens: This crucial molecule for energy production and DNA repair steadily declines. This is a primary hallmark of aging called “Genomic Instability.” See a special section later in this E-book about NAD+.
Aging consequences:
- Decreased cellular energy and vitality
- Impaired DNA repair leading to cellular aging
- Reduced resilience to stress and disease
- Contributing factor to age-related diseases
Antioxidant Enzymes – Your Internal Bodyguards
What happens: Key protective enzymes like superoxide dismutase and catalase become less active.
Aging consequences:
- Increased oxidative stress throughout the body
- Accelerated damage to DNA, proteins, and cellular structures
- Higher inflammation levels
- Faster aging of organs and tissues
Hormones: Your Body’s Chemical Messengers
Growth Hormone and Sex Hormones
What happens: Production naturally decreases, and your body becomes less sensitive to these signals.
Aging consequences:
- Decreased muscle mass and bone density
- Changes in body composition (more fat, less muscle)
- Reduced energy and vitality
- Impact on mood and cognitive function
- Changes in sexual health and function
Melatonin – Your Sleep and Protection Hormone
What happens: Production significantly decreases, especially in neurodegenerative conditions. This is my favorite Melatonin. It is 6mg in a sustained-release tablet. Melatonin that is not sustained-release is usually metabolized out of your body in about four hours. Translation: It helps you go to sleep but not stay asleep. *You can slowly become resistant to melatonin. To prevent this, discontinue for two weeks every three months.
Aging consequences:
- Sleep disturbances and insomnia
- Reduced antioxidant protection
- Disrupted circadian rhythms
- Potential increased risk of neurodegenerative diseases
Your Body’s Repair and Renewal Systems
Stem Cells – Your Regeneration Team
What happens: The number and function of stem cells decline across all tissues. For detailed information and interventions, see the Hallmarks of Aging section.
Aging consequences:
- Slower wound healing and tissue repair
- Reduced ability to recover from injuries
- Decreased organ function over time
- Less effective response to cellular damage
Autophagy Proteins – Your Cellular Cleanup Crew
What happens: The proteins responsible for cellular cleanup and repair become less abundant—another key hallmark of aging. See interventions in the Hallmarks of Aging Section of the ebook. This will also be covered in the Longevity Telehealth Sessions.
Aging consequences:
- Accumulation of damaged cellular components
- Increased cellular dysfunction
- Higher risk of age-related diseases
- Reduced cellular efficiency and health
Immune System Components
What happens: B cell production decreases, and immune diversity is lost. See interventions in the Hallmarks of Aging Section of the ebook. This will also be covered in the Longevity Telehealth Sessions.
Aging consequences:
- Weaker immune responses to infections
- Reduced vaccine effectiveness
- Increased chronic inflammation (“inflammaging”)
- Higher susceptibility to diseases
The Bottom Line
These age-related deficiencies don’t happen overnight, but understanding them empowers you to take action. While we can’t stop aging, we can support our bodies through:
- Targeted nutrition to address vitamin deficiencies
- Regular exercise supports hormone production and cellular health
- Quality sleep to optimize natural repair processes
- Stress management to reduce oxidative damage
- Medical monitoring to catch and address deficiencies early
Remember, aging is a natural process, but how we age is often within our control. By understanding what our bodies need at different life stages, we can make informed choices that support healthy, vibrant aging.
Here is a short list of Medical-Grade Multivitamins with highly bioavailable nutrients. Click on any link to read more about them or search products once in the dispensary. Learn the differences, then customize specifically for your needs.
Twice Daily Multi Basic foundational support, including methylated B12 and B9.
Primal Multi is a step up and a good choice if eye health is a priority. It contains more antioxidants and lutein, which are essential for eye health and cognitive function.
Metabolic Synergy is a high-powered, broad-spectrum multi with enhanced ingredients to support lowering blood sugar levels.
Mitochondrial NRG Another high-powered, broad-spectrum multi designed to enhance energy and mitochondrial health.
*Always consult with healthcare professionals before significantly changing your health routine.