What to Eat for Sustained Energy With Age
5 min read

What to Eat for Sustained Energy With Age

Author_Katherine-Baker Diet & Nutrition Education

As you grow older, it’s not uncommon to notice your energy levels start to decrease. Various medications and increased needs for rest can lead you to feel sluggish. Your diet can also contribute to a decrease in your energy with age. Read on to learn what to eat for sustained energy with age.

If you are looking to boost your energy levels, take a look at your diet and make sure you are consuming a robust, diverse diet to meet your energy and vitamin and mineral needs. If you have a difficult time eating enough, a supplement may help you bridge some nutrient gaps. Read on for some tips to eating for sustained energy.

Top Tips to Eat for Sustained Energy with Age


Many older adults experience loss of appetite due to decreased activity or as a side-effect of medications. This may lead some to consume fewer calories than they need to support bodily functions.

But not eating enough can leave people feeling sluggish and apathetic. That’s why it’s important to ensure you’re consuming enough calories to support your needs.

If you have little appetite, eating small meals and snacks throughout the day may help you maintain energy levels. Liquid calories, like those found in juices, smoothies, or protein shakes can help bridge caloric gaps.

Incorporating some light physical activity can also help stimulate appetite, and is good for your physical and mental health.


In addition to decreased hunger, many older adults experience a lack of thirst and decreased water intake, which increases the risk of dehydration.

Dehydration can lead to confusion, fatigue, and lightheadedness. It’s important to make sure you’re getting enough to drink, even if you may not feel thirsty.

Coffee, teas, and brothy soups can count towards your fluid tally. Opt for sparkling water or water with a splash of fruit juice if you need enticement to drink.

Vitamin B12

It is recommended that adults 51 and over-consume 2.4 micrograms of B12 daily and that vitamin B12 fortified foods and supplements are used to meet much of the DRI recommended intake.

While it’s usually preferable to get nutrients from foods instead of supplements, 10-30% of adults over the age of 50 lose their ability to produce adequate amounts of stomach acid to make the absorbable form of B12, which makes it hard to digest.

Like iron, not getting enough B12 can lead to anemia, fatigue, and mental confusion, so getting enough is important for energy.


Other B Vitamins

B vitamins are important to help your body convert food to energy. If you are not getting enough B vitamins, you may feel sluggish, so aim to get a variety of B vitamins in your daily diet.

B vitamins are found in many fruits and vegetables in varying amounts and in many fortified cereals. 


Constipation is a common complaint for aging adults. Many medications, decreased activities, and insufficient water consumption can all contribute to constipation.

Eating a high fiber diet can help with constipation and is good for heart health. The USDA recommends at least 25 grams per day for women and 38 grams per day for men, but many people consume far less.

Fiber is found in fruits, vegetables, whole grains, and grain products, legumes, nuts, and seeds. Try incorporating these foods into your diet to improve the ease of going to the bathroom.

Take-Home Point About Eating for Sustained Energy With Age

Your diet and lifestyle can impact your energy levels at any age. As you grow older, these simple tips may help you maintain higher energy levels to function at your peak physical and mental state.