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Something quietly shifts in your 40s. Your body is as capable as ever, but the way it uses and holds on to, certain nutrients, starts to change, and busy Australian women often find the gaps creeping in without noticing. The good news? A handful of key nutrients do a lot of the heavy lifting. Here is an evidence-informed look at the nutrients that matter most for women's health after 40, and how to get more of them from your plate.
First, a reminder: food comes first. Supplements should not replace a balanced diet; they are there to help fill the gaps when everyday eating falls short.
1. Calcium and Vitamin D for Bone Health
Bone health becomes a bigger priority from your 40s onward, as the natural pace of bone renewal slows. Calcium is the raw material your skeleton is built from, and vitamin D helps your body absorb it. In fact, a diet deficient in calcium can lead to osteoporosis in later life. Aim for calcium-rich foods such as dairy, tinned salmon with bones, tofu and leafy greens, and get some sensible sunshine for vitamin D. Together, these two nutrients support bone health at exactly the stage it counts.
2. Iron for Everyday Energy
Until menopause, women lose iron each month, and low iron is one of the most common nutrient shortfalls worldwide. Iron helps your body carry oxygen and supports energy levels, so keeping stores topped up can make a real difference to everyday tiredness. Lean red meat, legumes, tofu and dark leafy greens are all good sources, and pairing plant sources with a little vitamin C helps you absorb more.
3. Magnesium, the Quiet Multitasker
Magnesium is involved in hundreds of reactions in the body, including the ones that support energy production, yet many of us fall a little short. It is found in wholegrains, nuts, seeds, legumes and dark chocolate (yes, really). As a nutrient that supports energy and general health and wellbeing, magnesium is an easy one to prioritise as life gets busier.
4. Vitamin B12 and Folate for Vitality
The B vitamins are your body's energy-metabolism crew. Vitamin B12 in particular supports energy production and normal cognitive function, and our ability to absorb it can decline with age. B12 is found in animal foods, so if you eat mostly plant-based it is worth paying attention to. Folate, its partner, is found in leafy greens, legumes and citrus. Together they help support energy and mental function through your 40s and beyond.
5. Omega-3s for Heart Health
Omega-3 fatty acids are a mainstay of the Mediterranean way of eating and are widely studied for the way they support heart health. Oily fish such as salmon, sardines and mackerel are the richest sources; if you are plant-based, walnuts, chia and flaxseed offer a plant form. Two serves of oily fish a week is a simple, delicious goal.
6. Antioxidants for Healthy Ageing
Vitamins C and E, along with the colourful plant compounds in fruit and vegetables, act as antioxidants that help reduce free radicals formed in the body, and vitamin C also supports skin health as collagen production naturally changes with age. Think of a rainbow on your plate: berries, citrus, capsicum, tomatoes and leafy greens all pull their weight here.
Nutrition Through Perimenopause and Beyond
Perimenopause is a natural life stage, not something to fear, but it is a time when supporting your nutrition really pays off. Reviews of nutrition through the menopausal transition highlight the value of adequate calcium, vitamin D, protein and a colourful, wholefood-rich diet for supporting general health and wellbeing during these years. Small consistent habits; a bit more protein at breakfast, an extra serve of greens, a daily walk in the sun, all add up.
Why the Gaps Still Happen
Even with the best intentions, busy schedules, changing appetites and the natural shifts of midlife mean it is easy to miss the mark on some of these nutrients. That is where a supplement containing wholefoods can help. A quality multivitamin with wholefoods made for women, such as Whole Earth & Sea® Women's Multi, is designed to complement a healthy diet, supporting energy, bone health and general health and wellbeing when everyday eating falls short. You can explore the range at wholeearthsea.com.au.
