precision nutrition with key and core nutrients to slow aging
3 min read

How Key and Core Nutrients Can Slow Your Rate of Aging

Fundamental to Ahara’s personalized nutrition solution is our focus on both “key” and “core” nutrients. The levels of these nutrients in your body can either slow down or accelerate your pace of aging over time. Your Ahara Nutrition Plan is built around ensuring your body gets optimal levels of these specific nutrients. Here’s how we break it down.


Core nutrients are foundational, meaning these levels must be optimal in everyone for your body to function properly as they are critical for brain health, heart health, immune health, bone health, and to slow down aging by reducing inflammation. It is difficult to reach optimal levels of some of the core nutrients through food alone, especially if you have dietary restrictions or are over the age of 60, and many commonly used medications can deplete core nutrients levels in your body so people often require supplements.

Ahara tracks 3 core nutrients in its algorithm:

  • Vitamin D - Bone health, immune function, aging (most need to supplement.)
  • Omega-3s - Heart health, joint health, brain health, inflammation reduction (many need to supplement.)
  • Vitamin B12 - Aging, energy production, brain and nerve health.


Key nutrients requirements are driven by lifestyle factors such as your diet, medical history, medications, symptoms that bother you most, and your health priorities. Each of Ahara’s key nutrients are backed by numerous studies linking their deficiency in humans to the symptoms in our health survey, the health priorities we target, and accelerated aging.

Ahara tracks (6) key nutrients in its algorithm:

  • Magnesium
  • Choline
  • Soluble Fiber
  • Polyphenols
  • Vitamin C
  • Omega 3 (note that this is also a core nutrient because while it is important for everyone, it may be even more important for some people.)



What it does: Crucial for maintaining a healthy nervous system and forming red blood cells, and plays a vital role in energy production and cognitive function. 

Signs of deficiency: Fatigue, brain fog, mood issues, weak muscles.

Best sources: Animal products like meat, fish, and dairy; fortified cereals and nutritional yeast for vegetarians and vegans. Supplements may be required to achieve optimal levels.


What it does: Omega-3s are known for their heart-protective benefits, reducing inflammation, promoting brain health, joint health and slowing aging. 

Signs of deficiency: Brain fog, frequently sick, mood issues, skin aging, poor exercise recovery, joint pain.

Best sources: Fatty fish like salmon, mackerel, herring, anchovies, and sardines. Plant sources including flaxseeds, chia seeds, and walnuts. Supplements may be required to achieve optimal levels.


What it does: Vital for bone health and immune system function. Aids in the absorption of calcium, supports our immune system, helps with cell growth and function, and may contribute to a better mood.

Signs of deficiency: Brain fog, joint pain, frequently sick, fatigue, PMS.  

Best sources: Vitamin D is found in very few foods. Sunlight is the best source, but many people don’t absorb enough sunlight to reach optimal levels. Therefore, most people need a supplement as well. Additionally, it’s important to get an optimal dose of vitamin D for your body which you can find out with biomarker testing



What it does: Vitamin C is an essential antioxidant that supports the immune system, helps the body absorb iron, and contributes to collagen production for healthy skin and tissue repair. 

Signs of deficiency: Frequently sick, fatigue, skin aging, difficulty managing stress.

Best sources: Kiwi, broccoli, strawberries, oranges, papaya, kale, mango, pineapple and bell peppers are rich in vitamin C. 


What it does: Powerful antioxidants that protect cells from damage, reduce inflammation, and help lower the risk of chronic diseases as well as slow aging.

Signs of deficiency: Frequently sick, poor exercise recovery, inflammation, joint pain, poor blood sugar control. 

Best sources: Green tea, red onions, apples, blueberries, soybeans, spinach, blackberries, broccoli.


What it does: Forms a gel-like substance in your digestive tract that promotes digestive health; helps you feel full; can lower cholesterol and blood sugar levels. 

Signs of deficiency: Constipation, poor appetite control, poor blood sugar control, and weight issues.

Best sources: Oats, black beans, brussels sprouts, lentils, sweet potatoes, chickpeas, carrots, pears, barley, apples.


What it does: Responsible for over 300 reactions in the body, from nerve function to regulating blood pressure and glucose control. Helps regulate calcium, as well as maintaining strong bones and a healthy heart. 

Signs of deficiency: Mood issues; sleep issues; constipation; fatigue; difficulty managing stress; cognitive decline. 

Best sources: Pumpkin seeds, almonds, spinach, swiss chard, cashews, quinoa, edamame, sunflower seeds.


What it does: Plays an important role in brain health and supports memory and cognitive function. Maintains the structural integrity of cell membranes and is involved in liver function as it aids in fat metabolism.

Signs of deficiency: Brain fog; memory issues.

Best sources: Eggs, salmon, shrimp, soybeans, scallops, beef.


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