5 Vitamins You Might Need After Age 40

Your body undergoes many physiological and hormonal changes around age 40, so it’s important to take a fresh look at these essential nutrients to balance out these changes.

Lack of essential vitamins in your diet can age you faster, accelerate bone and muscle loss, promote weight gain, and increase the risk of cardiovascular diseases. These essential vitamins can help you maintain optimal health after 40.

1. VITAMIN D

According to research, getting enough vitamin D can help prevent musculoskeletal decline, lower risk of dementia, fight depression and lower risk of cancer.

If you live in cold climate, chances are you do not get enough vitamin D from the sun. Additionally, Harvard Health says that our bodies become less efficient at producing vitamin D as we grow older.

Optimize your vitamin D levels by getting enough sunlight exposure. It is also important to eat foods fortified with vitamin D such as soy milk, cereal, and orange juice. 

If can’t get 600 IU from sunlight and diet, take vitamin D3 supplements. Note that you will need to up this to 800 IU after 50.

  

2. VITAMIN B12

If you are vegan, you’ve probably been told that you have a higher risk of vitamin B12 deficiency. This argument is common because animal foods are the most popular sources of vitamin B12. However, you can get vitamin B12 from these vegan sources.

Getting enough vitamin B12 after 40 can help reduce depression, fight inflammation, and keep your brain healthy. Get 2.4 mcg of vitamin B12 per day from whole foods and supplements.

3. MAGNESIUM

We have a higher risk of cardiovascular diseases after age 40, and getting enough magnesium can help lower risk of these diseases.

In this study, researchers found that people who took 368mg of magnesium supplements daily, for 3 months reduced their blood pressure by 1.8mm Hg. Keeping your blood pressure levels in check can help prevent heart attacks, stroke, and kidney failure.

Eating magnesium-rich foods such as spinach and dark chocolate can also help ease anxiety. Men should get 420 mg per day while women need 320 mg per day.

4. OMEGA 3S

Omega 3s are not a vitamin, but they deserve a mention here. They can slow aging after 40 since they lower blood pressure, fight inflammation, and prevent cognitive decline, according to research.

Good sources of omega 3s include fatty fish, flaxseeds, and walnuts. If you can’t get 250-500 mg of omega 3s per day from these foods, a supplement is your best bet.

5. POTASSIUM

Research shows that high intake of potassium in postmenopausal women can improve bone density and prevent osteoporosis. This nutrient can also lower blood pressure, and as a result, prevent cardiovascular diseases.

Eat more potatoes, bananas, sweet potatoes, yogurt, nuts, prunes, and other potassium-rich foods to get the recommended 4.7 g of potassium a day. Try to get all your potassium from foods. Potassium supplementation may lead to excessive intake, which can cause tingling, nausea, palpitations and chest pains.

Whole foods should always be your first source of vitamins, but you might also consider taking supplements, when necessary.