Sometime between 30 and 40, you’ll notice certain changes in your body -- how it recovers, how it sleeps, how it looks, etc. These alterations are due, in part, to natural aging.
As our bodies evolve over the decades, it makes sense that the fuel your body needs (proteins, carbs, fats, vitamins, minerals and antioxidants) will change, too.
Another thing to consider is that women in their 40s enter perimenopause, where estrogen levels slowly decline which can affect your hair, skin, nails, bones, joints and cardiovascular health.
Today, we’ll discuss the important vitamins and minerals for women over 30 as well as where to get them in your diet and supplement regimen.
Vitamin D3
Vitamin D is an essential vitamin and precursor the body uses to synthesize important hormones, including important sex hormones. It also impacts countless other aspects of your health, including bone growth and bone remodeling, cardiovascular health, immune status, and body composition. Vitamin D is also essential for intestinal calcium absorption (we’ll discuss more about calcium in a bit).
Conventional diets supply small amounts of vitamin D, but it’s not enough to meet recommended intake levels. The good news is that our skin can naturally synthesize vitamin D when exposed to direct sunlight.
However, we’re spending less and less time outdoors, which has played a significant role in the development of large-scale vitamin D deficiency.[1]
Fortunately, vitamin D supplements offer a viable and effective option for supporting the body’s needs.
Research indicates that vitamin D may potentially reduce the formation of new fat cells as well as suppress the storage of fat cells, helping decrease fat accumulation.[2]
Vitamin D may also increase levels of serotonin, a neurotransmitter that affects mood, sleep, and hunger/satiety cues.[3] Research finds that vitamin D may help to reduce depressive symptoms.[4]
Lastly, research finds that healthy vitamin D levels are associated with reduced incidence/severity of respiratory tract infections.[5]
Magnesium
Magnesium is an essential mineral and electrolyte that is required for hundreds of chemical reactions inside your body. For women over 40, especially, magnesium plays a key role in bone health.
However, nearly 50% of Americans don’t get enough magnesium from their diet.[6]
Moreover, research finds that Vitamin D can't be metabolized without healthy magnesium levels, meaning Vitamin D remains inactive for up to 50% of Americans![7]
To help meet your body’s needs for magnesium, try including some of these foods in your diet:
- Avocado
- Nuts
- Legumes
- Dark chocolate
- Seeds
- Whole grains
For those days when you’re on the go and can’t stick to your normal healthy diet, you may want to keep a high-quality magnesium supplement on hand (as an added bonus, it may also help you to relax and sleep better at night, too!).
1UP Super Magnesium offers highly-absorbable magnesium from two premium magnesium supplements in magnesium bisglycinate chelate and magnesium malate that helps:
- Support bone health
- Reduce stress
- Maintain proper nerve and muscle function
- Support heart health
- Maintain cellular energy levels
Calcium
Calcium is an essential mineral with critical functions in the skeletal, cardiovascular, endocrine, and neurological systems.[8] The overwhelming majority of calcium (99%) is stored in bone where it provides structure for the body.
For women over 40, calcium is especially important as women are at greater risk for osteoporosis. Weak, brittle bones can increase breaks as well as lead to worse outcomes following slips, trips or falls.
Supplementation with calcium and vitamin D has been effective in reducing fractures and falls in older women.[9]
Calcium-rich foods to include in the diet are:
- Dairy (milk, yogurt, cottage cheese, whey protein)
- Sardines
- Salmon
- Soybeans
- Calcium-fortified orange juice and breakfast cereals
- Dark leafy greens
Vitamin B12
Vitamin B12 is an essential water-soluble vitamin required for the development, myelination, and function of the central nervous system (CNS). It’s also involved in DNA synthesis and healthy red blood cell formation.
Our bodies cannot synthesize vitamin B12 and must obtain it from the diet. Foods high in Vitamin B12 include:
- Lean beef
- Fish
- Shellfish
- Dairy (milk, yogurt, cheese, cottage cheese)
Something to keep in mind though is that as we age, our bodies aren’t as efficient at absorbing this key vitamin as it is in our younger years. Research finds that >20% of older adults may not be getting enough vitamin B12.[10,11]
For these reasons, it may be helpful to supplement with additional B12, in the form of a standalone B12 supplement, B-complex, or multivitamin, such as 1UP Multi-Go Men or Multi-Go Women.
Potassium
Potassium is another essential mineral and electrolyte. It plays a key role in maintaining fluid balance in our cells as well as healthy blood pressure.
Research also notes an association between higher intakes of dietary potassium with a decreased risk of stroke.[12,13] Inadequate potassium intake includes muscle weakness, cramps, spasms, fatigue, palpitations, constipation, and abdominal discomfort.
Potassium-rich foods to include in your diet are:
- Bananas
- Avocados
- Potatoes
- Dark leafy greens
- Legumes
Omega-3
While omega-3s aren’t a vitamin, they are a group of essential fatty acids our bodies need. Like several other vitamins on this list, significant portions of the population aren’t getting enough omega-3s from their diet.
As a source of healthy fats, omega-3s help our body’s to absorb and utilize fat-soluble vitamins, including A, D, E & K.
And, since omega-3s possess antioxidant-enhancing and anti-inflammatory properties[14], they can help support cardiovascular health, immune function, smooth joint action, and healthy aging.
Other research finds that individuals with higher blood levels of omega-3 fatty acids perform better on memory tests, planning activities, and abstract thinking, compared to those with lower levels.
Fatty fish like wild Alaskan salmon offer a rich source of bioavailable omega-3s, but many individuals don’t enjoy the taste of (or have access to) quality seafood. 1UP Omega-3 offers a convenient, affordable, and viable means to support your body’s omega-3 requirements. Every serving supplies 2,000mg of high-potency,sustainable fish oil concentrate.
Probiotics
Probiotics aren’t technically vitamins or minerals either, but they play a vital role in gut health, which ultimately impacts how well your body digests, absorbs, and utilizes the macronutrients and micronutrients you consume.
An increased body of scientific research finds that our gut impacts countless facets of daily living, including mood, athletic performance, recovery, cognitive function, sleep, and the quality of your skin!
A good probiotic will support your digestive system and help your body be more efficient at utilizing the foods you eat and supplements you take.
The Best Multivitamin for Women Over 40
A nutritious diet rich in lean proteins, fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy fats is the foundation of fulfilling your body’s macro- and micronutrient requirements.
At the same time, having a little added nutritional insurance can be helpful (especially when you’re not able to stick to your regular routine).
1UP Greens & Reds Superfoods Plus offers a convenient all-in-one solution supplying 25 vitamins and minerals plus prebiotic fiber, probiotics, digestive enzymes, and whole-food plant-based powders to boost your health, support your gut, reduce bloating, strengthen immunity, and fuel natural energy.
It offers a superior option for those who have difficulty swallowing (or don’t enjoy taking) pills or capsules. Simply mix a serving into water (or a serving of Clear Protein) and enjoy the refreshing taste (and benefits!).
References
- Amrein, K., Scherkl, M., Hoffmann, M. et al. Vitamin D deficiency 2.0: an update on the current status worldwide. Eur J Clin Nutr 74, 1498–1513 (2020). https://doi.org/10.1038/s41430-020-0558-y
- Szymczak-Pajor I, Miazek K, Selmi A, Balcerczyk A, Śliwińska A. The Action of Vitamin D in Adipose Tissue: Is There the Link between Vitamin D Deficiency and Adipose Tissue-Related Metabolic Disorders? Int J Mol Sci. 2022 Jan 16;23(2):956. doi: 10.3390/ijms23020956. PMID: 35055140; PMCID: PMC8779075.
- https://www.sciencedirect.com/science/article/pii/S1087079220301222
- H. Jamilian, E. Amirani, A. Milajerdi, F. Kolahdooz, H. Mirzaei, M. Zaroudi, et al. The effects of vitamin D supplementation on mental health, and biomarkers of inflammation and oxidative stress in patients with psychiatric disorders: a systematic review and meta-analysis of randomized controlled trials. Prog Neuropsychopharmacol Biol Psychiatry, 94 (2019 May), p. 109651
- Charan J, Goyal JP, Saxena D, Yadav P. Vitamin D for prevention of respiratory tract infections: A systematic review and meta-analysis. J Pharmacol Pharmacother. 2012 Oct;3(4):300-3. doi: 10.4103/0976-500X.103685. PMID: 23326099; PMCID: PMC3543548.
- DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. doi: 10.1136/openhrt-2017-000668corr1. PMID: 29387426; PMCID: PMC5786912.
- Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. doi: 10.7556/jaoa.2018.037. PMID: 29480918.
- Shlisky J, Mandlik R, Askari S, Abrams S, Belizan JM, Bourassa MW, Cormick G, Driller-Colangelo A, Gomes F, Khadilkar A, Owino V, Pettifor JM, Rana ZH, Roth DE, Weaver C. Calcium deficiency worldwide: prevalence of inadequate intakes and associated health outcomes. Ann N Y Acad Sci. 2022 Jun;1512(1):10-28. doi: 10.1111/nyas.14758. Epub 2022 Mar 5. PMID: 35247225; PMCID: PMC9311836.
- Cranney, A. , Horsley T., O'Donnell S., et al. 2007. Effectiveness and safety of vitamin D in relation to bone health. Evid. Rep. Technol. Assess. (Full Rep.) 2007 Aug (158): 1–235.
- Andrès E, Loukili NH, Noel E, Kaltenbach G, Abdelgheni MB, Perrin AE, Noblet-Dick M, Maloisel F, Schlienger JL, Blicklé JF. Vitamin B12 (cobalamin) deficiency in elderly patients. CMAJ. 2004 Aug 3;171(3):251-9. doi: 10.1503/cmaj.1031155. PMID: 15289425; PMCID: PMC490077.
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Khaw KT, Barrett-Connor E. Dietary potassium and stroke-associated mortality. A 12-year prospective population study. N Engl J Med. 1987 Jan 29;316(5):235-40. doi: 10.1056/NEJM198701293160502. PMID: 3796701.
- https://www.sciencedirect.com/science/article/pii/S0735109710049764
- https://www.sciencedirect.com/science/article/abs/pii/S1043661819311910
