Thriving On A Vegan Diet As We Age

The Academy of Nutrition and Dietetics (2025) states that in adults “appropriately planned vegan diets can be nutritionally adequate and can offer long-term health benefits”.

Every stage of life has different nutritional needs, and older adults have higher nutrient needs for some vitamins and minerals, while the calories we need decrease as we age.

So can older adults thrive on a vegan diet? Absolutely!

Large, long-term studies have found that older adults who eat a plant-based diet are at decreased risk for developing chronic conditions such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. The reason for this may be because plant-based diets are lower in saturated fats, and higher in vegetables, fruits, whole grains, beans and lentils, soy foods, nuts, and seeds, all of which provide a wider variety of essential vitamins, minerals, and compounds which are found only in plants.

There are some nutrients that all older adults should be especially careful to include in their diet, whether they are vegan or not. Here are some nutrients older adults should bear in mind when planning meals:

Plant-Based Protein

Protein is important to protect muscle mass and bone health. Good vegan sources of protein are:

Beans
Lentils
Nuts
Seeds
Soy milk
Tempeh
Tofu
Quinoa

Vitamin B12

Everyone eating a vegan diet needs to take a Vitamin B12 supplement. This is the only supplement every vegan needs to take. And in fact, recommendations are that all adults over 50 should supplement with vitamin B12 due to decreased B12 absorption with age — whatever their diet. Take a daily B12 supplement that provides between 25 micrograms and 100 micrograms, or a supplement that provides 1,000 micrograms three times per week. Chewable tablets are absorbed most efficiently.

Alternatively, for those who prefer to get B12 from food rather than supplements, aim to consume 2-3 servings per day of foods fortified with vitamin B12. Foods which are fortified with B12 include some plant milks, some nutritional yeasts, and many veggie meats. Reading labels is important to make sure these foods have vitamin B12 added to them. If you rely on these fortified foods, aim for 2-3 servings per day that provide at least 1.5 micrograms of B12 each. Eat these foods several hours apart to ensure adequate absorption.

But our registered dietitians do advise taking a supplement, as the most reliable source of B12. There are no risks, and that way you know you are covered.

Healthy Bones As We Age

Bone health is important to focus on with age. Many older adults are not getting enough bone-building nutrients like calcium and vitamin D.

Calcium

A dose of 1,000 mg a day is enough calcium. Women over 50 and men over 71 should increase to 1200mg calcium per day. There are lots of good plant-based calcium sources, we just need to make sure we include them in our diet. Some calcium-rich vegan foods include:

Kale
Broccoli
Mustard greens
Calcium-set tofu
Most plant-based milks (check that they are fortified with calcium)
Almonds
White beans
Figs
Almond butter
Tahini
Fortified orange juice
Navel oranges

If you find you do fall short of calcium through diet, it’s fine to take a low-dose calcium supplement, but try to get as much as you can from your diet.

Vitamin D

Vitamin D protects bone strength and muscle strength. In older people, adding Vitamin D to the diet can decrease the risk of falling by as much as 20%. Vitamin D may also have a role in decreasing risk of heart disease, diabetes, colon cancer, depression, and dementia. Vitamin D is also important for the immune system and skin health.

Unfortunately, the ability to produce Vitamin D decreases as we age. The recommended daily amount for Vitamin D is 600 IU for adults up to age 70 and then increases to 800 IU after age 70. Supplements commonly provide 1,000 IU to 2,000 IU. It’s important to have Vitamin D levels checked to be sure which is the appropriate dose for you. Take your Vitamin D supplement with a meal for best absorption.

Calorie Needs and Weight Management

As mentioned above, as we age our needs for certain nutrients increase, while our calorie needs decrease. This is why it makes sense to cut back on calorie intake or even better, increase physical activity. Limit empty-calorie sweets and snack foods (good advice for everyone!) If you’d like more advice from our dietitians on weight management, we’ve got you covered.

It’s important to get the optimal nutrition from the foods you eat. Choose plenty of whole plant foods and fortified foods to meet nutrient needs.

Lastly, don’t forget to drink plenty of water.

So how can we eat a healthy vegan diet as we age?

Choosing a vegan diet that meets nutrient needs and protects your health is easy when you fill your plate with fruits, vegetables, beans, legumes, whole grains, nuts and seeds. In addition, take supplements of Vitamin B12 and the appropriate amount of Vitamin D, and pay special attention to including calcium-rich foods and plant-based protein in your diet. A well-planned vegan diet will ensure your body gets what it needs to age healthfully.