Digestive enzyme production declines with age — you may be eating well but absorbing significantly less

Gastric acid (HCl) production decreases with age through a combination of parietal cell atrophy and Helicobacter pylori colonisation. Without adequate gastric acid, protein digestion is impaired (pepsin requires a pH below 2), B12 liberation from food is impaired, calcium and iron are poorly absorbed, and the acid barrier against ingested pathogens is reduced. Pancreatic exocrine function declines approximately 3% per decade from age 40.

Practical Steps

• Apple cider vinegar (1 tbsp in water before protein-rich meals) — modest evidence for improving gastric acid
• Digestive enzyme supplements with meals — broad-spectrum supplements have clinical evidence in subclinical insufficiency
• Chewing thoroughly — amylase in saliva begins carbohydrate digestion
• Bitter foods before meals (rocket, radicchio, artichoke) — stimulate gastric acid and bile production reflexively