12 Essential Nutrients For Women Over 45

As women cross the age of 45, their bodies begin to undergo significant changes. These changes, while natural, require external nutritional support to maintain optimal health.

It’s not just about aging gracefully, but about feeling vibrant and energized even as the body changes.

So what happens?

Metabolism Slowdown:

After 45, many women notice it’s easier to gain weight, even without major changes in diet or activity. This is because the metabolism naturally slows down, leading to lower calorie burning. Energy levels dip, and the body becomes less efficient at processing foods.

Reduced Nutrient Absorption:

Certain vitamins and minerals, especially vitamin B12, calcium, and magnesium, become harder to absorb due to changes in the digestive system. This undoubtedly impacts the health of crucial organs, including the bones, heart, brain and intestines.

Hormonal Changes:

Menopause-related drops in estrogen are one of the most significant shifts that women over 45 face. This decrease in estrogen has a huge impact on various aspects such as mood, energy levels, bone density, skin, and sleep.

It's crucial to learn how to effectively handle this transition to prevent it from negatively affecting the quality of your life.

Drop in The Synthesis of Vital Nutrients:

As we age, our bodies significantly slow down the production of many essential nutrients such as collagen, hyaluronic acid, vitamin D, and coenzyme Q10. The effects of this decline can be seen and felt on your skin, hair, and joints.

As a result of these changes, several areas of health are now requiring increased attention, including:

At this stage of life, specific vitamins and minerals become crucial for maintaining health.

Here’s a comprehensive list of the nutrients you need to thrive after 45.

Let's explore how each of these elements impacts women's health, the signs of their deficiency, and effective ways to address it.

Vitamin D plays a vital role in helping the body absorb calcium, which is essential for maintaining strong bones and reducing the risk of fractures and osteoporosis.

After 45, the body’s ability to synthesize vitamin D from sun exposure declines due to reduced skin efficiency.

Symptoms of deficiency include bone pain, fatigue, muscle weakness, and an increased susceptibility to illness, as vitamin D is also crucial for immune function. Other signs of deficiency may include depression, mood changes, and frequent infections.

How to integrate: Spend 10-30 minutes in the sun every day, or use a light therapy box.

Eat fortified foods that are enriched with vitamin D, such as fortified soy milk, fortified yogurt, or fortified oatmeal.

Include foods rich in vitamin D, like cod liver oil, salmon, mackerel, tuna, and egg yolks.

For those unable to get enough vitamin D through sunlight and diet, supplements are an effective way to meet daily needs.

Tip: Vitamin D3 (cholecalciferol) is the most effective form and is recommended over D2 (ergocalciferol) due to better absorption and efficacy.

With age, the body’s ability to absorb vitamin B12 decreases, largely due to the stomach producing less acid, which is essential for extracting this nutrient from food.

Vitamin B12 plays a critical role in the production of red blood cells, nerve function, and DNA synthesis, making it a key nutrient for energy and overall well-being.

Symptoms of deficiency include fatigue, memory loss, and concentration issues. Some women might also experience tingling or numbness in the hands and feet due to its role in nerve health.

How to integrate: Include animal products like meat, fish, eggs, and dairy, or fortified cereals.

However, because the body becomes less efficient at absorbing B12 with age, many women over 45 find that supplements are the most reliable way to maintain optimal levels.

Vitamin C is a powerful antioxidant that supports collagen synthesis and protects the skin from oxidative damage caused by environmental factors like pollution and UV exposure.

According to a 2017 study, a diet high in vitamin C can reduce lung cancer risk in female smokers by 26%.

Symptoms of deficiency include fatigue, malaise, inflammation of the gums, dry skin, and slow wound healing.

How to integrate: You can integrate vitamin C through dietary sources such as citrus fruits, bell peppers, kiwi, broccoli, and strawberries, as well as through vitamin C supplements or topical serums, which are widely used in skincare for their ability to brighten skin and reduce fine lines.

Magnesium is a vital mineral supporting various bodily functions, including muscle, nerve, heart, and stress regulation. It plays a key role in balancing nerve activity, ensuring proper muscle contractions, and helping the body handle stress.

Studies show that magnesium helps maintain a steady heartbeat and promotes relaxation and quality sleep, making it indispensable for both physical and mental well-being.

There are seven primary forms of magnesium, each with its own set of benefits. These forms target different aspects of health, providing a comprehensive approach to maintaining optimal magnesium levels.

Symptoms of deficiency can include muscle cramps or twitches, fatigue, irritability, irregular heartbeat, and insomnia.

How to integrate: Pumpkin seeds, almonds, soybeans, avocados, dark chocolate and leafy greens like spinach, kale, and arugula are excellent sources.

However, your body absorbs only 30 - 40% of the magnesium you eat. That’s why supplementation is often recommended.

Suggested Supplements: Magnesium Breakthrough is one of the most complete and potent supplements. It contains all seven forms of magnesium, ensuring a well-rounded approach to supporting heart health, reducing stress, improving muscle function, and enhancing sleep.

CoQ10 is a naturally occurring antioxidant found in every cell of the body.

This fat-soluble molecule provides energy to all the cells in your body and protects them from oxidative damage.

CoQ10 is vital for organs with high energy demands, such as the heart, kidneys, and liver.

Studies found that CoQ10 can reduce the frequency and severity of migraines in women.

Another research suggests that coenzyme CoQ10 can help alleviate statin-induced muscle pain.

Our bodies naturally produce CoQ10, but as we age, the levels begin to decline. Studies suggest that reduction usually starts around the age of 30 and becomes more pronounced after 45, reaching about a 50% reduction by age 80.

Symptoms of deficiency include chronic fatigue, muscle weakness, cognitive decline, and in more severe cases, heart-related issues.

How to integrate: Eat more fatty fish like salmon and tuna, whole grains, and organ meats such as liver and kidneys.

However, the amount of CoQ10 found in these dietary sources isn't enough to significantly increase CoQ10 levels in your body.

That's why supplements are often recommended, especially for individuals over 45 or those with existing heart or energy concerns.

Tip: CoQ10 is a fat-soluble nutrient. Take it with food to maximize absorption.

Collagen is one of the most abundant proteins in your body, responsible for providing structure and strength to your skin, hair, nails, and joints.

Think of it as the glue that holds everything together, keeping your skin firm and your joints flexible.

However, after you turn 30, collagen production starts to naturally decline - by about 1% to 1.5% per year.

By menopause, women can lose up to 30% of their collagen in the first five years. After that, women lose about 2% of their collagen every year.

Symptoms of deficiency include wrinkling skin, joint stiffness, weaker nails, thinning hair, and slower wound healing.

How to integrate: include collagen-rich foods like bone broth, chicken, fish, and egg whites in your diet.

Tip: Don't forget to add vitamin C (citrus fruits, bell peppers, and leafy greens) to your diet - it will help your body to synthesize collagen effectively.

Collagen supplements are a convenient option. Adding them to your daily routine will give your skin, hair, and joints the support they need as you age.

Hyaluronic acid is a powerhouse molecule responsible for keeping skin hydrated and joints lubricated.

It works by holding onto moisture - up to 1,000 times its weight in water - which helps keep skin plump and reduces friction in the joints, allowing for smooth movement.

As you age, your body naturally produces less hyaluronic acid, leading to drier skin, fine lines, and stiffer joints.

Symptoms of deficiency include dry, flaky skin, the appearance of wrinkles, and joint stiffness or discomfort.

How to integrate: What makes hyaluronic acid unique is that it’s not widely available in common foods. Aside from bone broth, there are very few direct sources of this essential compound.

While certain foods, like oranges, kale, and tofu, can support the body’s natural production of hyaluronic acid, they don’t provide it directly.

Given the limited availability of hyaluronic acid from food sources, supplementation becomes key.

Hyaluronic acid supplements can help replenish moisture levels in the skin and improve joint function, ensuring both hydration and flexibility are maintained.

Suggested Supplements: Collagen Refresh is an excellent supplement option. It combines Hyaluronic Acid with Collagen, Copper, Vitamins C, E, D2, and B3, covering all your bases for healthier skin and joints with just one supplement.

Copper is a critical cofactor in the production of both collagen and elastin.

This essential trace mineral also supports the formation of cross-links in collagen and elastin, which strengthens the connective tissue matrix.

Researches show that the introduction of copper peptides into the skin through creams and lotions dramatically improves skin tone and elasticity.

The Neutrogena study found that skin firmness and overall appearance improved within one week of using creams containing copper peptides. Fine lines were significantly improved after two weeks, and coarse wrinkles looked better after eight to twelve weeks. Skin thickness increased by 17.8% after three months of twice-daily cream use.

Symptoms of deficiency include loose, sagging skin, weakened connective tissue, brittle bones, and in some cases, anemia.

How to integrate: incorporate foods like shellfish, seeds, nuts, and whole grains into your diet. Add creams or lotions containing copper peptides to your skincare routine.

Suggested Supplements: Collagen Refresh is a great option. Its powerful formula includes Copper to effectively support overall skin elasticity and joint health as you age.

Probiotics are live microorganisms that naturally reside in our bodies. They support digestion, fight disease-causing cells, aid in vitamin production, and help with nutrient absorption.

Numerous studies have shown that probiotics offer a wide range of health benefits.

These benefits include their ability to modulate our body’s immune response, reduce inflammation, promote regularity in bowel function, and even regulate mood, blood sugar, fat storage, and energy levels.

As women age, probiotic levels can decline due to factors like hormonal changes, stress, and diet, making it harder for the body to maintain a healthy balance of gut flora.

Symptoms of Deficiency

When probiotic levels are low, it can lead to various issues, including:

How to integrate: add fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso to your diet.

If you find it challenging to consume enough fermented foods, probiotic supplements are a convenient and effective option.

Tip 1: Look for supplements that contain strains such as Lactobacillus and Bifidobacterium, which have been shown in studies to be particularly beneficial for women's health.

Tip 2: Take probiotics together with prebiotics. Prebiotics are non-digestible fibers that serve as food for the probiotics, helping them grow and thrive in your digestive system.

Calcium is crucial for bone health, especially for women over 45, as bone density naturally declines with age, particularly after menopause. Estrogen, which helps maintain bone strength, decreases during this stage of life, leading to an increased risk of osteoporosis and bone fractures. Calcium is not synthesized by the body, meaning it must be obtained through diet or supplements.

Symptoms of Deficiency can include brittle nails and bones, tooth decay, muscle cramps, and an increased risk of fractures. A prolonged deficiency can lead to more serious conditions like osteopenia or osteoporosis, especially in post-menopausal women.

How to integrate: Add dairy products like milk, yogurt, and cheese, as well as leafy greens, fortified plant-based milks, and tofu. to your diet.

If dietary intake is insufficient, calcium supplements can provide an easy way to meet daily needs.

The National Institutes of Health (NIH) recommends a daily calcium intake of 1,200 mg for women aged 50 years and older.

Tip: Vitamin D is also essential for calcium absorption, so it’s beneficial to pair calcium-rich foods with vitamin D sources like sunlight or supplements to maximize absorption.

Zinc is an essential trace mineral that plays a vital role in numerous bodily functions, including immune health, skin repair, and cell regeneration.

For women over 45, maintaining adequate zinc levels is critical as aging can weaken the immune system and reduce the body's ability to repair skin and tissues.

Zinc helps boost immunity, reduce inflammation, and even promote wound healing.

Zinc is not synthesized by our body, meaning it must be obtained from dietary sources.

Symptoms of Deficiency:

How to Integrate: You can easily get the necessary amount of zinc by integrating meat (beef, pork, poultry), shellfish, legumes, seeds, and nuts into your diet.

For women over 45, the Recommended Dietary Allowance (RDA) for zinc is 8 mg per day.

It's important to note that while zinc is crucial for many bodily functions, there is also an upper limit. The Tolerable Upper Intake Level (UL) for zinc is 40 mg per day for all adults aged 19 and older.

Excess zinc can interfere with the absorption of iron and copper, and cause nausea, diarrhea, or headaches. Therefore, the use of supplements is generally not recommended.

One of the most significant changes a woman experiences after 45 is hormonal fluctuation.

As menopause approaches, estrogen levels begin to decline, triggering a series of effects, including mood swings, hot flashes, night sweats, sleep disturbances, weight gain, vaginal dryness, and focus and memory problems.

This is where phytoestrogens - plant-based compounds that mimic estrogen in the body - can be incredibly helpful.

Studies have shown that these natural compounds help balance hormones, maintain bone density, support cardiovascular health, aid in weight management, enhance cognitive function, and alleviate common menopause symptoms such as hot flashes, mood swings, and night sweats.

There are several types of phytoestrogens, the most prominent being:

Among these, isoflavones, particularly from soy, are considered the most effective in reducing hot flashes.

Research indicates that consuming at least 50 mg of isoflavones daily can significantly reduce both the frequency and severity of hot flashes.

Several herbs have also been shown to effectively reduce menopausal symptoms:

Combining herbs with isoflavone-rich foods can provide a powerful natural solution for relieving menopausal symptoms.

Suggested Supplements: Consider trying MenoRescue, a supplement specifically formulated to support hormone health with key ingredients like Red Clover, Black Cohosh, Rhodiola Rosea, Chasteberry, and Sage Leaf, which together help alleviate menopause symptoms and support overall well-being.

Balanced Meals: Focus on incorporating nutrient-dense foods into your daily meals. Prioritize leafy greens, nuts, seeds, fatty fish like salmon, and whole grains to ensure your body is receiving a wide variety of essential vitamins and minerals.

These foods support heart, brain, and bone health, which are crucial as you age.

Supplements: After 45, certain nutrients become harder to absorb, such as vitamin B12, calcium, and magnesium.

Additionally, some nutrients, like Coenzyme Q10, collagen, probiotics, and phytoestrogens, play key roles in supporting multiple functions, including cellular energy, joint health, hormone balance, and digestive wellness.

Consider adding supplements for these nutrients to ensure your body is getting adequate support.

Lifestyle Adjustments: Nutrient intake is most effective when combined with physical activity and stress-reduction practices.

Engage in weight-bearing exercises, which help maintain bone density and muscle mass, and adopt calming practices like yoga or meditation to manage stress.

This holistic approach enhances both the absorption and effectiveness of the nutrients you consume.

As you age, understanding your body’s changing needs becomes crucial.

By incorporating the right nutrients and supplements into daily life, you can age gracefully, and stay vibrant, energetic, and feel your best.

And remember, before starting any supplements, consult with your healthcare professional to ensure it’s the right fit for your needs.