Essential Vitamins for Women Over 40: What You Need and Why

Why Do Women Over 40 Need Specific Vitamins?

Ageing is a natural and inevitable process. In women, after 40, the body’s needs start to change. Various changes that happen in your body during this phase of life include:

Hormonal Changes:

• During the 40s, you enter perimenopause, the transitional phase leading to menopause, which brings significant hormonal fluctuations.

Weak Bones:

• The prevalence of bone density loss (osteoporosis) is high among women above 40 years. This happens due to the decline in oestrogen levels, which is accelerated by the changing lifestyle of young people.

Slow Metabolism:

• The declining hormone levels also lead to a slow metabolism, decreased muscle mass, and weight gain.

Low Energy Levels:

• With changes in the body’s hormonal balance, sleeping patterns, moods, and other features can be altered, leaving a woman more tired overall.

Reduced Immunity:

• As a person gets older, the body is unable to produce enough immune cells; thus, together with the changing hormone levels, you become more susceptible to infection or illness.

As your body changes, so do its nutritional needs. The right vitamins can keep you feeling strong, energised, and balanced. How? Certain vitamins help:

• Calcium, vitamin D, and magnesium can keep your bones strong and healthy.
• Omega-3 and vitamin B12 help support heart health.
• Collagen, vitamin C, and biotin give you a healthy complexion, strong nails, and lustrous hair.
• Iron and B vitamins enhance energy and metabolism, ensuring that you are active all day long. 
• Vitamin D and Omega-3 stabilise the hormonal fluctuations that the body goes through in perimenopause.

Essential Vitamins and Nutrients for Women Over 40

Want to unlock your best health? Keep reading to discover the right vitamins that your body craves.

1. Calcium (For Bone Strength & Osteoporosis Prevention)

Calcium is a major component of bones, and taking a sufficient amount of this mineral after 40 helps support bone health, reduce the risk of osteoporosis and fractures, and also support your heart, muscles, and nerves.

Best Sources:

• Dairy products such as milk, yoghurt, and cheese.
• Green leafy vegetables such as kale, collard greens, and spinach.
• Nuts and seeds, including almonds, chia seeds, and sesame seeds. 
• Oily fish, such as sardines and salmon.
• Foods fortified with calcium, like plant-based milk.

Recommended Daily Intake:

If you’re below 50, 1000 mg per day is sufficient; if you’re over 50, take 1,200 mg daily.

2. Vitamin D (For Bone & Immune Health)

Vitamin D, often called the “sunshine vitamin”, plays a major role in immune function and hormone regulation and helps your body absorb calcium well.

Best Sources:

• An ideal source of vitamin D is sunlight, with just 10 to 30 minutes of direct exposure every day capable of raising your vitamin D levels.
• Fatty fish like tuna, salmon, sardines, and mackerel.
• Egg yolk
• Mushrooms
• Fortified foods like milk, fruit juices, yoghurt, and cereals with added vitamin D.
• Cod liver oil

Recommended Daily Intake: 

• For adults under 70 years: 600 IU per day.
• For adults 70 years or older: 800 IU per day.

Tip: 

• There is a significant prevalence of vitamin D deficiency among women 40 years and older, with postmenopausal women still the worst affected. Regular vitamin D testing and supplementation could assist with the management of this deficiency.

3. Magnesium (For Muscle Function & Stress Relief)

Another important mineral for human health is magnesium, which can support healthy bones, reduce muscle cramps, maintain blood pressure, and uplift mood.

Best Sources:

• Dark chocolate
• Avocados and bananas
• Nuts and seeds, such as cashews, Brazil nuts, pumpkin seeds, and chia seeds.
• Whole grains like brown rice, quinoa, buckwheat, and oats.
• Leafy greens, including kale, spinach, and collard greens.

Recommended Daily Intake: 

• Women should take 310 - 320 mg per day.

Tip: 

• Taking sufficient amounts of magnesium can help you reduce stress and enhance sleep quality.

4. Vitamin B12 (For Energy & Brain Function)

Vitamin B12 is necessary to prevent anaemia, keep your nerves in good health, and convert food into energy (metabolism).

After 40, age-related changes in the stomach make absorption of vitamin B12 difficult, leading to symptoms like fatigue, tingling in the hands and feet, memory problems, and brain fog.

Best Sources:

• Beef, pork, and lamb.
• Fish like salmon and tuna.
• Shellfish, such as clams, crabs, mussels, and oysters.
• Eggs
• Dairy products like milk, cheese, and yoghurt.
• Fortified cereals
• Nutritional yeast

Recommended Daily Intake: 

• An adult should take 2.4 mcg of vitamin B12 per day.

Tip:

• Most of the sources of vitamin B12 are animal-based, and vegetarians and vegans have an added risk of becoming deficient in B12. To maintain B12 levels, they need to use supplementation.

5. Omega-3 Fatty Acids (For Heart & Joint Health)

Omega-3 can protect against heart disease, manage blood pressure, reduce inflammation, and support brain function. It can also give relief from menopausal symptoms like hot flashes and mood swings.

Best Sources:

• Fatty fish, such as salmon, mackerel, and sardines.
• Cod liver oil
• Flaxseeds and chia seeds.
• Walnuts
• Edamame, kidney beans, and soybeans.
• Seaweeds and algae.

Recommended Daily Intake: 

• Women should consume 1.1 grams of omega-3s per day for it to show positive results.

Tip:

• Omega-3s can make your perimenopausal journey smoother by reducing inflammation, supporting heart health, and reducing anxiety and depression associated with this transitional phase of life.

6. Iron (For Energy & Preventing Anaemia)

Iron is another mineral that keeps you strong and gives you energy; this mineral plays a critical role in the production of red blood cells, prevents fatigue, and helps keep you generally healthy. Watch your iron intake if you’re a woman over 40 years old. 

Best Sources:

• Red meats, such as chicken, turkey, beef, and lamb.
• Lentils and beans.
• Dried fruits like apricots, dates, raisins, and figs.
• Leafy greens, such as spinach, collard, and kale.
• Whole grains like oats and quinoa.
• Fortified foods like cereals.

Recommended Daily Intake: 

• You need 8 mg of iron per day if you’ve reached menopause. However, if you’re still menstruating, you need around 18mg daily.

Tip: 

• Combining iron-rich ingredients with vitamin C-rich food would aid in the body’s absorption of iron. Such foods rich in vitamin C include citrus fruits, bell peppers, and tomatoes.

7. Collagen & Vitamin C (For Skin, Hair & Joint Health)

As you become older, the body’s ability to produce collagen declines. Collagen and vitamin C can work wonders because they help keep your skin youthful and firm, support hair health, and help keep your joints flexible and strong.

Best Sources of Collagen:

• Marine and bovine collagen supplements
• Bone broth

Best Sources of Vitamin C:

Vitamin C is essential for collagen production. It is found in

• Citrus fruits like lemons and oranges
• Leafy greens
• Bell peppers
• Berries

Recommended Daily Intake: 

• There is no official recommended daily allowance for collagen, but experts say you can safely consume between 2.5 and 10 grams of collagen per day.
• Women should consume 75 mg of vitamin C per day, with an increased requirement of 85 mg per day in pregnant women and 120mg per day while breastfeeding.

Tip: 

• Take collagen-rich and vitamin C-rich foods together for better results.

8. Probiotics (For Gut Health & Immunity)

Gut health goes beyond digestion and metabolism; it deals with the body’s overall performance, immune function, and even mental well-being. Probiotics can aid in gut health by restoring the balance between good and bad bacteria in your gut.

Best Sources:

• Yoghurt with live or active cultures.
• Fermented drinks like kefir, buttermilk, and kombucha.
• Fermented foods like sauerkraut, kimchi, and miso.
• Probiotic supplements.

Tip:

• For a better effect on gut health, select probiotic supplements that contain multiple beneficial strains.

9. Zinc (For Immunity & Hormonal Balance)

Zinc is an essential mineral for women of all ages, but it can be particularly beneficial in those going through perimenopause or menopause. Zinc supports immune functions, enhances wound healing, and regulates hormones.

Best Sources:

• Shellfish like oysters and shrimp.
• Meat and poultry.
• Eggs and dairy products.
• Breakfast cereals are fortified with zinc.
• Lentils.
• Peanuts and pumpkin seeds.

Recommended Daily Intake: 

• 8–11 mg per day for women. 

Tip: 

• In postmenopausal women, zinc can assist with sexual function and mitigate symptoms such as vaginal dryness by regulating oestrogen.

Best Daily Vitamin Supplement for Women Over 40

Real nutrition comes from the food you eat, but supplements can step in and support your well-being. 

If you’re a woman over 40 looking for the right supplements to support your health, choose a multivitamin supplement containing these nutrients:

• Vitamin D3 for bone health and immunity.
• Calcium and magnesium for strong bones.
• Omega-3 for a healthy heart and brain.
• Vitamin B12 for energy and optimal nerve functions.
• Probiotics for a healthy and balanced gut and digestion.
• Collagen for healthy skin, nails, hair, and joints.

Here’s a heads-up! Whole food-based multivitamin supplements made using actual foods rather than synthetic compounds are the best option for women above 40. This would enable the vitamins and minerals to be better bioavailable and, hence, easier for your body to absorb.

Additional Health Tips for Women Over 40

At Nirva, we care for you! Here are a few tips to help you stay healthy and happy. Also, you can talk with our experts at Nirva Health for guidance and support to improve your health. 

• Stay physically active. Avoid a sedentary lifestyle and exercise regularly.
• Drink plenty of water to support bodily functions like digestion and metabolism and improve skin health.
• You are what you eat. Maintain a balanced diet and prioritise nutrient-dense foods.
• Stress not only takes a toll on your mind but also affects your digestion, hormone balance, and immune function. Manage stress through yoga, meditation, or deep-breathing exercises.
• Get adequate sleep as it gives your body the rest it deserves and also reduces inflammation.
• Get regular checkups done and monitor your vitamin levels and bone density.

Wrapping Up

Ageing comes with its own concerns, affecting your bone health, energy levels, heart health, and hormonal balance.

But remember – Ageing is inevitable, but deficiencies are not.

Support your body and improve your well-being by including foods rich in these essential nutrients in your diet. If your diet alone cannot restore optimal vitamin levels, make use of high-quality supplements from reputable brands to give you the support you need.

Correcting vitamin deficiencies is a great start; together with a healthy diet and lifestyle, it can lead you to lasting health.