7 essential nutrients every woman needs after crossing 40 to stay healthy and fit

Health benefits of magnesium: It is vital for muscle and nerve function, blood sugar control, and bone health. A deficiency can lead to muscle cramps, fatigue, and high blood pressure (Image: Canva)

Persistent fatigue, thinning hair, and achy joints after minimal exertion are signs that something important might be missing in your diet. According to multiple studies, the importance of nutrition for women becomes stronger  after the age of 40.

According to the Nutrients journal, during menopause, women are more likely to experience obesity, metabolic syndrome, heart disease, and osteoporosis. Changing eating habits can greatly improve these health conditions. Proper nutrition not only supports physical health but also enhances mental well-being, energy levels, and longevity.

Here are 7 essential nutrients for women over 40

Calcium:

Women over 40 need sufficient calcium to maintain strong bones and teeth. Bone density tends to decrease with age, increasing the risk of osteoporosis. Calcium is important for bone health.  According to the National Osteoporosis Foundation, women should aim for at least 1,200 mg of calcium per day through dairy products, leafy greens, and fortified foods.

Vitamin D:

Vitamin D aids in calcium absorption and bone health, and it also supports the immune system. Many women over 40 have lower levels of vitamin D due to reduced skin synthesis and dietary intake. Vitamin D is essential for your muscles to move and your nerves to send messages between your brain and body. It also helps your immune system fight off bacteria and viruses. Research recommends that women over 40 get at least 600-800 IU of vitamin D daily, which can be obtained from sunlight exposure, fatty fish, and fortified foods.

Magnesium:

Magnesium is vital for muscle and nerve function, blood sugar control, and bone health. A deficiency can lead to muscle cramps, fatigue, and high blood pressure. The recommended daily allowance for magnesium is around 320 mg for women over 40, and it can be found in nuts, seeds, whole grains, and green leafy vegetables.

Omega-3 fatty acids:

Omega-3 fatty acids are essential for heart health. They reduce inflammation, and support brain function. Studies have shown that omega-3s can help reduce the risk of heart disease, which becomes more prevalent after 40. Women should aim for at least two servings of fatty fish per week or consider supplements rich in EPA and DHA.

Vitamin B12: 

Vitamin B12 is vital for red blood cell formation, neurological function, and DNA synthesis. Absorption of B12 can decrease with age, leading to deficiencies that cause fatigue, anemia, and cognitive issues. Women over 40 should ensure they get adequate B12 from sources like meat, dairy, and fortified cereals, with a recommended intake of 2.4 micrograms per day.

Iron:

Iron is necessary for transporting oxygen in the blood and preventing anemia. Women over 40, especially those who are premenopausal, need to maintain sufficient iron levels to avoid fatigue and weakness. The recommended daily intake is about 18 mg, obtainable from lean meats, beans, lentils, and fortified grains.

Fibre:

Fibre is essential for digestive health and can help prevent heart disease, type 2 diabetes, and certain cancers. It also aids in maintaining a healthy weight by promoting satiety. Women over 40 should aim for at least 25 grams of fibre daily, found in fruits, vegetables, whole grains, and legumes.