India is getting older - fast. By 2030, over 194 million Indians will be above 60, a demographic shift that will redefine how we think about health, productivity, and longevity. Yet one quiet crisis remains overlooked: the widening nutrition gap after 50.
Most people assume that eating well is enough. Unfortunately, ageing biology disagrees. After 50, the body becomes less efficient at absorbing, transporting, and using nutrients - even when dietary intake remains the same. This gap between what we consume and what our cells can actually use is what silently drives fatigue, low immunity, muscle loss, and slower recovery.
The good news? Advances in delivery science, especially liposomal and phospholipid-based systems, can dramatically improve how nutrients are absorbed and utilised, making supplementation genuinely effective for senior health.
Let’s unpack this.
How Ageing Changes Absorption and Metabolism
Beginning in our 50s, several well-documented physiological changes reduce how effectively the body absorbs nutrients.
1. Reduced stomach acid (hypochlorhydria)
Ageing stomachs produce less gastric acid, impairing absorption of B12, iron, calcium, magnesium and zinc - nutrients critical for energy, bone density, and immunity.
Studies show gastric acid secretion drops significantly with age, contributing to widespread micronutrient deficiencies in older adults.
2. Thinner intestinal lining reduces uptake
The small intestine’s villi (the microscopic structures that absorb nutrients) naturally flatten with age. Research shows this leads to 30–50% reduced absorption efficiency for several vitamins and minerals in older adults.
3. Impaired fat digestion impacts fat-soluble vitamins
Vitamin D, K2, A, E and omega-3s rely on healthy bile flow. But bile production declines with age, and fat digestion becomes less efficient. A review found age-related declines in pancreatic and bile function significantly reduce fat-soluble nutrient absorption.
4. Slower metabolism affects nutrient utilisation
Even when nutrients are absorbed, ageing cells use them less efficiently due to mitochondrial slowdown. Studies show mitochondrial function drops 8% per decade after age 40, limiting how well nutrients translate into actual energy.
5. Medications further block absorption
In India, seniors frequently take PPIs, diabetes medications, antacids, and statins - all of which hinder nutrient uptake. Metformin alone has been shown to lower B12 levels in 10–30% of older patients.
In short: even a good diet isn’t enough, because the body’s machinery for using nutrients becomes less efficient.
Why Even Healthy Eating Isn’t Enough After 50
In India, the gap between intake and utilisation is even sharper for three reasons:
1) Lower bioavailability of many Indian diets
High-phytate foods (dal, whole grains), overcooking, and low protein intake reduce nutrient bioavailability.
2) Limited sun exposure in older adults
India paradoxically has one of the world’s highest Vitamin D deficiency rates. A study on Indian seniors showed up to 70–90% deficiency, despite abundant sunlight.
3) Changing digestive capacity
With age, gastrointestinal motility slows, reducing the breakdown and assimilation of nutrients.
This means relying purely on dietary intake is not enough for vitality after 50. The conversation must shift from “what we eat” to “what our body can actually use.”
The Rise of Smart Delivery Systems
As nutrient absorption naturally declines with age, standard supplements may not always be fully utilized by the body. This has led to increased scientific interest in alternative delivery systems, including phospholipid-based encapsulation.
How phospholipid delivery works Phospholipids—components of human cell membranes—can act as carriers for certain nutrients. When nutrients are bound to phospholipids, this structure can:
* Help protect them from stomach acid
* Support movement through the intestinal wall
* Facilitate entry into cells
* Reduce early breakdown in the liver
What research indicates Some studies have reported higher absorption of nutrients delivered in phospholipid-bound forms. For example, one trial found improved DHA uptake in older adults compared with conventional fish oil. Similar results have been noted for other nutrients.
These findings suggest that delivery mechanisms may influence supplement effectiveness, particularly for adults over 50, where absorption tends to slow with age.
A New Framework for Supplementation After 50
The next phase of India’s longevity revolution will not be driven by “more pills” but by smarter, more physiologically aligned nutrition technology.
Here’s what people over 50 should prioritise:
# Delivery technology over mega-dosing
High doses often pass through the system unused. Look for supplements that use liposomal, nano-emulsion, or phospholipid delivery.
# Nutrients with the highest age-related malabsorption
These include:
- Vitamin D3 + K2
- Omega-3 DHA
- Milk Thistle
- Vitamin B12
- Magnesium
# Clinical transparency
Brands should share:
* Absorption/bioavailability data
* Formulation rationale
* Scientific references
* Doctor or researcher involvement
The Future of Senior Nutrition
India is stepping into an era where healthspan is the new aspiration. But we can’t achieve this without addressing the biology of ageing.
Diet will always be foundational. But after 50, the gap between what we eat and what our cells absorb grows steadily wider. Bridging this gap requires innovations that work with the body’s changing physiology - not against it.
Delivery science is the next big unlock. And for millions of Indians entering their second innings, it might be the difference between simply growing older and truly living well.
(Mihir Karkare, Co-founder & CEO at Meru Life.)
Views are personal, and do not represent the stance of this publication.
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