It’s no secret that as you get older, everything about your body starts to feel different. The health of your metabolism, your bones, your brain, your digestive system, and more all require more diligent upkeep—and making sure you’re getting enough of the nutrients women over 40 need, from vitamins and minerals to other key nutrients, can help you stay in tip-top shape.
“Your body probably isn’t working the same way at 40+ as it was at 20,” said Kristin Kirkpatrick, M.S., R.D., the president of KAK, Consulting, LLC and a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine. For this reason, your nutrient needs change. According to Kirkpatrick, the best way to meet those needs is by eating a healthy, well-rounded diet, since your body is better at absorbing nutrients from food than from supplements. But if you’re concerned that you aren’t getting enough of certain nutrients from your diet, talk to your doctor or a registered dietitian about supplementation.
Meet the expert: Kristin Kirkpatrick, M.S., R.D., the president of KAK, Consulting, LLC and a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine.
Here, discover the essential nutrients you should prioritize once you turn 40 to promote healthy aging.
Key nutrients for women over 40
Vitamin B12
In your 40s—and especially your 50s—you should pay attention to your vitamin B12 levels. The nutrient is essential for healthy blood and brain function, Kirkpatrick said. While there are plenty of foods rich in vitamin B12, your body gets worse at absorbing it as you get older—typically around age 50, when stomach acid levels start to deplete, according to the National Institutes of Health (NIH).
So once you turn 40, consider getting extra B12 through a supplement or multivitamin. Aim for 2.4 to 2.8 micrograms (mcg) per day (the recommended daily intake), though you generally don’t have to worry about taking too much, Kirkpatrick said. Because the vitamin is water-soluble, you pee out what you don’t need.
Calcium
Our bones absorb most of the calcium they need earlier in life—reaching their peak size and strength between ages 25 and 30, according to the American Academy of Orthopaedic Surgeons (AAOS). And once you turn 40, you have to work harder to prevent bone loss by getting enough exercise, calcium, and vitamin D, per the AAOS.
You should aim for 1,000 milligrams (mg) of calcium per day until you turn 50—then up your intake to 1,200 mg a day, according to the NIH. And since the mineral is found in all kinds of foods (like yogurt, milk, cheese, salmon, beans, and leafy green vegetables), you can usually get enough calcium from a well-rounded diet. Kirkpatrick urged caution about not going overboard, though—excess calcium has been linked to kidney stones, heart disease, and prostate cancer, per the NIH.
Vitamin D
Vitamin D is a biggie, Kirkpatrick said—and you’re probably not getting enough of it. The nutrient is essential for calcium absorption. And the side effects of vitamin D deficiency include an increased risk of all kinds of health conditions, like depression, high blood pressure, diabetes, osteoporosis, and certain cancers.
About 35% of Americans are deficient in vitamin D, according to the Cleveland Clinic. That’s because it’s hard to get enough from your diet. The nutrient naturally occurs in just a few foods (like fatty fish, beef liver, egg yolks, and cheese). And though you can get vitamin D from the sun, the American Academy of Dermatology (AAD) recommends minimizing sun exposure to reduce your risk of skin cancer.
So what should you do? Kirkpatrick recommended taking a vitamin D3 supplement. Aim to get 15 mcg (or 600 IU) of vitamin D per day. The NIH says you don’t want to exceed 25 to 100 mcg per day, depending on your age, because too much vitamin D can strain your stomach and potentially your kidneys.
Magnesium
Magnesium helps regulate your blood pressure—which is especially important for women over 40, because your risk of high blood pressure increases as you get older. Magnesium benefits for women include proper nerve, muscle, heart, and cell function. And magnesium deficiencies have been linked to heart disease, diabetes, and inflammation, Kirkpatrick said.
If you’re eating a healthy, balanced diet, you’re likely to get all the magnesium you need, Kirkpatrick said. You want 320 mg per day, according to the NIH. And the nutrient is found in seeds, nuts, dark leafy greens, and more. If you’re worried you’re magnesium-deficient, talk to your doctor about testing and supplementation. But otherwise, don’t overdo it. While excess magnesium isn’t thought to be toxic, it can cause uncomfortable symptoms, like nausea, stomach cramps, and diarrhea.
Potassium
Potassium helps keep your blood pressure in check, no matter your age, Kirkpatrick said. But since your risk of hypertension increases as you get older, it’s an important nutrient to prioritize in your 40s and 50s.
The NIH recommends consuming 2,600 mg of the nutrient per day. And most people get enough of the mineral by eating high-potassium foods, which include fruits, veggies, legumes, nuts, and even some meats and seafood. Kirkpatrick cautioned against taking potassium supplements unless your doctor specifically prescribes it, and even then, you should carefully monitor how the supplements affect you. Too much potassium can strain your stomach and kidneys—and you’re unlikely to get too much from your diet alone, she said.
Omega-3 fatty acids
Omega-3 fatty acids may not technically be a vitamin. But they still deserve a spot on this list because of their many health benefits, Kirkpatrick said. They’re thought to counteract some of the downsides of aging, reducing the risk of high blood pressure, heart disease, high cholesterol, and cognitive decline, according to the NIH.
Adult women should consume 1.1 grams of omega-3 fatty acids each day, says the NIH. And though you can find the nutrient in foods like fish, seeds, and nuts, taking a supplement is a good way to make sure you’re getting enough, Kirkpatrick said. Just ask your doctor about the right dose if you’re taking anticoagulant drugs, because they can interact with omega-3 fatty acids, according to the NIH.
Probiotics
Probiotics aren’t technically a vitamin either. But they’re essential for women 40 and up, Kirkpatrick said. Mounting evidence suggests probiotics play a role in keeping the gut healthy, and some studies even suggest they can help with weight loss, according to the NIH. This is especially important for women over 40, who have to work harder to maintain muscle mass and keep off weight.
You can get probiotics through some fermented foods, like yogurt, kefir, and kimchi. But these foods don’t tend to contain as many different strains of healthy bacteria as the best probiotic supplements, and each strain is said to offer different benefits. Given this, taking a probiotic supplement may be your best bet.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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