Vitamins and nutrients after the age of 40: what should you pay attention to?
Think of vitamins and nutrients as a kind of “army” that helps the body fight age-related changes. According to Kristin Kirkpatrick, Director of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute, the best way to build this “army” is through a wholesome, well-balanced diet. While proper nutrition is important at every stage of life, it becomes especially significant around the age of 40, when natural physiological changes begin to occur in the body.
“After the age of 40, the body no longer functions the way it did at 20,” says Kirkpatrick. With age, muscle mass begins to decline, the tendency to gain weight increases, women may enter menopause, and the risk of chronic diseases such as cardiovascular disease, diabetes, and cancer rises. This means that the body’s needs change, and nutritional strategies must be adjusted accordingly.
One solution is to ensure an adequate intake of essential vitamins and minerals. Ideally, these nutrients should come from food, as nutrients from natural sources are often absorbed more efficiently than those from supplements. However, in some cases, supplements can be a helpful option. Below are the key nutrients that are particularly important after the age of 40, along with guidance on how to obtain them.
After the age of 40, and especially after 50, vitamin B12 should become a top priority. This vitamin is essential for the normal functioning of the nervous system, brain, and blood formation. Younger people usually obtain sufficient B12 from food sources such as meat, fish, poultry, eggs, and dairy products. However, as we age, the absorption of B12 decreases, most commonly due to reduced stomach acid production.
The period between 40 and 50 is a good time to consider vitamin B12 supplements or multivitamins. The recommended daily intake is about 2.4 micrograms per day. Since vitamin B12 is water-soluble, excess amounts are excreted in urine, making the risk of overdose minimal.
Calcium is one of the most debated nutrients. Some studies show that adequate calcium intake helps reduce the risk of bone fractures in older age, while other research links excessive calcium supplementation to an increased risk of cardiovascular disease, particularly in postmenopausal women.
Although most bone mass is formed by around the age of 30, calcium remains important later in life. It helps maintain bone strength and is involved in muscle contraction, nerve impulse transmission, heart function, and many biochemical reactions. If dietary calcium intake is insufficient, the body begins to draw calcium from bone stores, thereby weakening them.
Women aged 40 to 50 are advised to consume about 1,000 mg of calcium per day, while women over 50 should aim for about 1,200 mg per day. In many cases, this amount can be achieved through a balanced diet that includes dairy products, tofu, sardines, broccoli, almonds, spinach, and other calcium-rich foods. It is important to remember that more calcium does not necessarily mean greater benefit.
Vitamin D is especially important after the age of 40, as it supports bone health and plays a role in many bodily processes. Vitamin D deficiency has been linked to heart disease, diabetes, autoimmune disorders, and certain cancers. In addition, vitamin D is essential for calcium absorption.
The main dietary sources of vitamin D include fatty fish and fortified foods, but absorption from food alone is often insufficient. Sunlight is the most effective source of vitamin D, but living in northern latitudes or using sunscreen significantly reduces vitamin D synthesis in the skin.
Vitamin D3 supplements are therefore often recommended. The suggested daily intake is at least 600 IU, increasing to about 800 IU after the age of 50. The tolerable upper intake level can reach up to 4,000 IU per day.
Magnesium plays a key role in regulating blood pressure, muscle and nerve function, blood glucose levels, and calcium absorption. Magnesium deficiency has been associated with heart disease, diabetes, and chronic inflammatory conditions.
Women over the age of 40 are advised to consume approximately 320 mg of magnesium per day. This amount can usually be obtained through food sources such as dark leafy greens, legumes, nuts, seeds, and avocados. Excess magnesium intake is generally not dangerous but may cause digestive discomfort.
Potassium is essential for blood pressure regulation at any age. Research suggests that higher dietary potassium intake may be associated with a reduced risk of stroke in postmenopausal women.
Although the recommended daily intake is about 4.7 grams, even lower amounts can be beneficial. However, potassium supplements should be avoided unless prescribed by a healthcare professional, as excessive potassium intake can cause serious heart rhythm disturbances. Most people obtain sufficient potassium through foods such as bananas, sweet potatoes, legumes, and leafy greens.
Although omega-3 fatty acids are not vitamins, they are extremely important for overall health. Omega-3s help lower blood pressure and “bad” LDL cholesterol, support heart and brain function, and may slow age-related cognitive decline.
Omega-3s can be obtained from fatty fish, flaxseeds, and walnuts, but supplements can help ensure adequate intake. Dosage depends on individual needs, ranging from about 500 mg per day for healthy individuals to higher doses for those with elevated triglyceride levels.
Probiotics are not vitamins or minerals, but they play an important role in gut health, weight management, and metabolic balance. With age, the risk of insulin resistance increases, making the balance of the gut microbiota especially important.
While probiotics can be obtained from fermented foods, supplements often provide a greater diversity and concentration of beneficial bacterial strains. Since probiotics are live cultures, they cannot be obtained from cooked or heat-processed foods.
