The Vegan Golden Years with Brenda Davis & Vesanto Melina, Dietitians

In this conversation, Brenda Davis who is approaching senior status with evident enthusiasm, seeks practical, plant-based nutritional guidance tailored for older adults. The response comes from an experienced voice, Vesanto Melina, who has been living with senior considerations for years. The overarching aim is to align aging with vitality through targeted nutrient intake, mindful calorie management, and consistent physical activity. The tone remains hopeful and proactive, reframing aging as an opportunity rather than a setback. Older vegan lives can be vibrant, healthy, and fulfilling. By prioritizing protein, calcium, vitamins B6, B12, D, and omega-3s, and by staying physically active, the “golden years” may truly shine. The speakers affirm that aging healthfully as a vegan is not only feasible but wonderfully empowering.

Brenda Davis

Vesanto, I'm really excited. I'm going to officially be a senior in the eyes of some of the stores across North America. In about a month, I'll be 55, and I know that's not really technically a senior, but I'm excited anyway. But I know that you being older and wiser. I've been a senior for several years now. And I know that for seniors, there are some specific, unique nutritional considerations. And so I'm wondering if you can share those with us. Thanks, Brenda.

Vesanto Melina

For my lofty heights, I've been sitting here for over 65 for seven years now. So what I find is that because as we get older, we need fewer calories, our muscles and body burns less calories. And yet we need more of certain nutrients, more protein, more calcium, more vitamin D, more vitamin B6. So we have to eat in a way that our calories really deliver. And what I find is that I don't need to eat so many grains, but I do need to eat the protein-rich foods, the beans, the tofu, the fortified soy milks, of course they deliver calcium as well, and sometimes some vitamin D. And I find that vitamin B6, which we need a little more of, comes from the fruits and from a lot of foods, including the legumes. So what I like to take care of is to make sure that my calories really deliver. And then on top of that, I make sure to have some vitamin B12, some vitamin D. There's vegan sources of vitamin D. People can do an internet search and find them.

Brenda Davis

And is that vitamin D, is that a vitamin D3?

Vesanto Melina

No. Well, there's vitamin D2 and there's now vegan vitamin D3 as well in spray form. So it's great. We have lots of options. And they're really important in North America, in many places where we don't get much sunlight over the winter. And also some optional things we can do are to use DHA. and the long chain omega-3s. So this is a multivitamin, is a possibility, and the DHA. And that'll keep our brain in good trim. And the other thing is to keep fit. I know you're an inspiration for that. I make sure I go to the gym every day and do a variety of things, weight bearing, stretch, just the whole package. And boy, it's exciting to get older and really feel good, hey?

Brenda Davis

Oh, isn't that wonderful? Because I know a lot of people I hear over and over again that say, these are not the golden years, but I think when you're vegan, they really can be the golden years.

Vesanto Melina

That's right. Thanks.

Brenda Davis

Thank you.

This video captures a candid, practical exchange about nutrition for aging vegans. A speaker, approaching senior status, reflects on changing energy needs, the demand for specific nutrients, and the importance of foods that deliver those nutrients without excessive calories. The conversation centers on balancing protein, calcium, vitamin D, vitamin B6, and vitamin B12, as well as omega-3s, to support health, brain function, and physical fitness in later years.

Key Themes

Energy and metabolism: As age increases, daily calories often decrease because muscle mass and basal metabolism slow. The key is to ensure calories come from nutrient-dense sources.
Protein emphasis: Emphasize protein-rich foods (beans, tofu, fortified soy milks) to meet higher protein needs without crowding out other nutrients.
Calcium and vitamin D: Calcium from fortified plant-based milks and leafy greens, paired with vitamin D (including vegan D2 or D3 sprays) to support bone health and immune function.
Vitamin B6 and B12:** Slightly higher needs for B6, largely met through fruits, legumes, and plant-based foods; B12 supplementation is important in vegan diets, with various vegan-friendly options available.
Vitamin D sources: Acknowledge regional sunlight limitations and use plant-based D2 or vegan D3 options to maintain levels in winter months.
Omega-3s (DHA): Consider long-chain omega-3s via fortified foods or supplements to support brain health.
Active aging: Regular exercise—weight-bearing and stretching—supports muscle mass, balance, and overall vitality.
Mindset: Aging vegan years can be golden, emphasizing nourishment, activity, and well-being over stereotypes of decline.

Core Principles

Nutritional planning should ensure every calorie carries meaningful nutrients. A daily routine might include a mix of legumes, tofu, fortified milks, and smart supplementation.
B12 and vitamin D are particularly critical for vegans and should be monitored.
Vitamin D supplementation can be vitamin D3 or D2, with vegan options widely available.
DHA and other long-chain omega-3s may be beneficial for cognitive health.
Consistent gym activity and varied workouts round out the dietary plan.
The speaker’s outlook reframes aging as an opportunity for vitality, especially within a vegan lifestyle.

Nutrient	Key Role	Practical Vegan Sources	Notes
Protein	Builds/maintains muscle	Beans, tofu, fortified soy milks	Choose high-protein plant foods, combine varieties
Calcium	Bone Health	Fortified plant milks, leafy greens	Include daily sources; consider supplements if needed
Vitamin D	Immune support, mood, bone health	Vegan D2/D3 sprays, fortified foods	Sun exposure varies; winter reliance increases
Vitamin B6	Metabolism, brain function	Fruits, legumes, whole grains	Slightly higher needs with aging.
Vitamin B12	Nervous system, red blood cells	Fortified foods, supplements	Essential for vegans; regular intake needed.
DHA (Omega-3)	Brain health	Algal oils, fortified foods	Consider long-chain omega-3s for cognition.

Key Takeaways

The synthesis of lower calories with higher nutrient density characterizes ideal senior vegan nutrition.
A proactive approach, including supplements when appropriate, fosters sustained wellness and mobility.
Older adults need fewer calories but higher nutrient needs, especially protein, calcium, vitamin D, and B12.
Emphasize protein-rich vegan foods (beans, tofu) and fortified soy milks for calcium and vitamin D.
Vitamin B6 can come from fruits and legumes; consider vegan D2 or D3 supplements (D3 available vegan form) especially with limited sun exposure.

Insights

Vegan seniors can stay healthy by focusing on higher-protein plant foods, adequate calcium and vitamin D, vitamin B6 and B12, and omega-3s, while ensuring calories come from nutrient-dense sources; supplements and fortified foods are useful, and regular exercise supports overall health and aging well.
Older adults need fewer calories but higher nutrient needs, especially protein, calcium, vitamin D, and B12.
Emphasize protein-rich vegan foods (beans, tofu) and fortified soy milks for calcium and vitamin D.
Vitamin B6 can come from fruits and legumes; consider vegan D2 or D3 supplements (D3 available vegan form) especially with limited sun exposure.

The Vegan Golden Years with Brenda Davis & Vesanto Melina, Dietitians