7 Essential Vitamins and Nutrients You Need After Age 40

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We all grow old and we all change it as part of life similarly our body also doesn’t always stay the same. As we age we all face certain difficulties in our bodies as we grow old. But majorly people face this change once they have crossed the age of 40.

There are various age-related issues and changes in the body an individual faces after the age of 40. Such as menopause which can potentially occur soon, gaining weight, facing a chronic disease like diabetes, cancer and heart disease.

Due to which people should make sure they are following a well-balanced diet and taking all the correct measures, vitamins and nutrients to fight all those age-related issues.

So it is always better to start taking off your body with proper information in order to stay healthy. So the main question is what are the main vitamins and nutrients we should take after reaching the age of 40?

In this article, I’m going to cover all the essential vitamins and nutrients people should take after crossing 40. Also, apart from essential nutrients and vitamins, I’m also going to cover the food one should avoid taking as they cross 40.

First, let’s see what vitamins and nutrients one should take after reaching 40.


What Vitamins and Nutrients are Best for Women Over 40?

1. Vitamin B12

Vitamin B12

Vitamin B12 is crucial for concerns related to brain function and normal blood. The reason why people over 40 should majorly focus on vitamin B12 is that these are hard to absorb by the body as people age.

Children absorb them the best but as they age and reach 40 it becomes difficult to absorb. As the acid level of the stomach deplete during 50 due to which it is good to start taking vitamin B12 after the age of 40.

Usually, it can be found in various animal products such as meat, fish, eggs, dairy products and Chicken. There are also several pills available for Vitamin B12.


2. Calcium

Calcium Tablets

Calcium plays an important role in maintaining the health of bones and other body functions. It includes Muscle contraction, heart functions, nerves and more.

If an individual is providing the necessary calcium through their diet, the body tends to take it from the bones and ends up making it weak. Therefore it is necessary to get calcium at the age of 40 and after.

However, calcium should not be consumed in a large amount as it can increase several risks of having a heart attack and stroke. Due to which one should not overdo the consumption of calcium.


3. Vitamin D

Vitamin D

Once you have reached the age of 40 people are most likely to witness several age-related changes in the body. Due to which it is essential for Vitamin D.

It helps in protecting the body from all the changes appearing due to age. Shortage of Vitamin D has been associated with several heart diseases, breast cancer, multiple sclerosis, colorectal cancer and diabetes.

Also, Vitamin D helps in the absorption of calcium which is extremely necessary for bones especially after the age of 40. There are numerous foods that provide Vitamin D such as Cereals, grains, fish, dairy and more.

However, they are not considered as the best source for getting vitamin D as they are absorbed poorly. Sun is considered the best source for getting vitamin D.


4. Magnesium


Magnesium is another important element that is necessary for people after the age of 40. It helps in regulating blood pressure along with the absorption of calcium in the body. Which are beneficial for heart, nerve and muscle function.

If an individual is consuming a balanced diet regularly then they are most likely to be getting the required amount of magnesium. Though for women over 40 it is required to take around 320 mg on a daily basis.

Food that provides a good amount of magnesium are:

  • Beans
  • Dark Leafy Greens
  • Avocado
  • Nuts
  • Soy
  • Seeds


5. Potassium


It plays a crucial role in keeping a check on blood pressure regarding age. Also, there has been a decrease in the risk of stroke among menopausal women due to higher potassium levels.

Some of the best foods to get potassium are bananas, beans, chard and lentils. However, people should stay cautious and not take potassium supplements if they are not prescribed by their doctors as per conditions. Because too much potassium causes various damage to the body.


6. Omega-3

Omega-3 Fatty Acids

You might be thinking why omega-3 is on the list when it is not a vitamin. This is because even though it’s fat it is something you don’t want to miss especially while reaching the age of 40.

Omega-3 provides several health benefits like lower blood pressure, cognitive decline, bad cholesterol levels and heart disease risks. Supplements should be consulted by the doctors first. The foods that provide us with Omega-3 are:

  • Leafy Vegetables
  • Walnuts
  • Flax seeds
  • Yogurt
  • Soy milk
  • Fish


7. Probiotics


In the traditional sense, Probiotics are not really nutrients or vitamins but are actually live bacteria. Many people must think about how bacteria can live, but in reality, they are important.

Probiotics help in running the digestive system of the body efficiently and smoothly. As a person ages especially during the 40s the digestive system is most likely to wane.

Also, they help in lowering the risk of various heart diseases, stroke and diabetes. Probiotics can be found in products like fermented and dairy. Though supplements are considered the best source as they provide many strains with their own benefits like weight control and diarrhea.

Now that we have talked about the essential elements to take, let’s talk about the foods that we should avoid.


4 Foods to avoid once you have crossed the age of 40

Just consuming all the healthy nutrients and vitamins are not enough to keep yourself healthy. There are various foods and drinks that should also be avoided in order to keep your body fit and healthy.


1. Cocktails

orange cocktail topped with lime slice

They are a huge threat in terms of health. These drinks are filled with extra sugar, artificial flavoring and food colouring which can have a major negative impact on your body.

They may sound great in the 30s but can be the reason for several health conditions in your 40s. So it is better to avoid having these cocktails to maintain a better and healthy lifestyle.

However, consuming wine on occasion is actually considered good for health. So if you want to drink enough in your 40s, consider having a glass of wine.


2. Commercial Protein Shakes

These protein shakes are filled with various artificial additives, hydrogenated oils, added sugar, and preservatives. It contains a large number of calories as compared to an average meal consumed by an individual on a daily basis.

Some protein shakes end up providing you with huge weight gain and also being a risk in unhealthy spikes under blood sugar. So it is highly advised to avoid purchasing commercial protein shakes after the age of 40.


3. Margarine

Margarine might seem like a great substitute for butter but in some cases, it’s not. Some brands that provide margarine partially contain elements like hydrogenated oils that are trans fat.

Margarine can cause a huge negative impact on the body causing cholesterol and several heart diseases. So it is better for people to avoid having Margarine.


4. Red Meat

Usually, red meat is considered good and is even involved in a healthy diet. However, too much consumption of red meat by people can lead to cardiovascular disease, high cholesterol and even bring the risk of diabetes.

Usually, men are more likely to face prostate cancer due to the consumption of meats prepared using high temperatures. As they are normally carcinogenic.

Therefore, people above 40 should try and avoid consuming red meat.



What is the amount of Vitamin D a 40-year-old woman should take?

A 40-year-old woman should get about 600 IU of vitamin D every day. Probably the majority of people won’t need more than 800 IU on a daily basis. However, some people may be prescribed more by their doctor as per the condition or health disorder faced.


What are some of the supplements a man over 40 can take?

Some of the supplements a man over 40 can take are Selenium, Creatine, Fibre and more. Though it is advised to also consult a doctor before actually taking supplements.



Crossing the age of 40 can be a difficult process for many. I get that many people want to enjoy their later times by eating everything they want by assuming age is just a number.

But in reality, the scenario is not quite the same because our body does need to be looked after with all safety measures. People are at the highest during this age and crucial nutrients and vitamins need to be taken and foods that are bad for health have to be avoided.

All the above-mentioned steps are just to make sure you have a better and healthier life. So I hope this article has been helpful for you and wish you have a physically fit and healthy body after 40.

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