Paying attention to diet and ensuring you get the right nutrients is critical at any age but becomes increasingly important after you hit 40. Nutrients like protein become crucial for maintaining muscle mass, which naturally declines with age. Similarly, calcium and vitamin D are essential to counteract the bone density loss that accelerates in our 40s. Ensuring we get enough of these essential nutrients helps prevent age-related health issues and keeps us feeling our best as we grow older.
10 nutrients to focus on for contractors 40+
1. Protein
Protein is essential for maintaining muscle mass, which naturally declines as we age. It also plays a critical role in repairing tissues, supporting immune function, and producing important enzymes and hormones. After 40, your body’s ability to synthesize protein decreases, making it vital to consume enough through diet. For those who find it challenging to get enough protein through food alone, a high-quality protein powder (animal or plant-based) can help meet daily needs.
Where to find it: High-quality protein sources include lean meats like chicken and turkey, fish, eggs, dairy products, beans, and legumes. Non-GMO tempeh and tofu are also suitable options for vegetarians and vegans.
2. Fiber
Fiber is crucial for digestive health, helping to prevent constipation, lower cholesterol levels, and regulate blood sugar. As we age, the risk of cardiovascular disease and type 2 diabetes increases, making dietary fiber an important nutrient for reducing these risks. In addition to dietary sources, fiber supplements like psyllium husk can help ensure you’re getting enough.
Where to find it: Rich sources of fiber include fruits like apples, pears, and berries, vegetables such as broccoli, carrots, and Brussels sprouts, and whole grains like oats, brown rice, and quinoa.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are vital for brain health, reducing inflammation, and supporting heart health. These essential fats can help protect against cognitive decline and reduce the risk of chronic diseases, which become more prevalent as we age. Wild-caught fish are one of the best sources of natural omega-3s, but when it comes to supplements, avoid regular fish oil due to the potential for rancidity—go with alternative sources like algae oil or cod liver oil. These also often come with added vitamins like D and A, a great added bonus.
Where to find it: Good sources of omega-3s include cold-water fatty fish like salmon, mackerel, and sardines. Plant-based options like flaxseeds, chia seeds, and walnuts are great sources of omega-3 fatty acids, but be mindful that they don’t provide sufficient amounts of EPA and DHA.
4. Magnesium
Magnesium is essential for over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. As you age, your risk of developing magnesium deficiency increases due to reduced intestinal absorption, leading to muscle cramps, fatigue, and high blood pressure. Magnesium also plays a role in maintaining bone density, making it critical for preventing osteoporosis. Many plant foods contain high levels of magnesium. However, if your dietary intake is still insufficient, a magnesium supplement can be beneficial, especially in the form of magnesium citrate or glycinate, which are more easily absorbed by the body.
Where to find it: Spinach and kale, avocados, nuts and seeds, whole grains, and legumes are all high in magnesium. Dark chocolate is another excellent source of magnesium (but skip the added sugar varieties).
5. Calcium
Calcium is crucial for maintaining strong bones and teeth. It also supports nerve function, muscle contraction, and blood clotting. After 40, calcium absorption decreases, and bone loss accelerates, particularly in postmenopausal women. Ensuring adequate calcium intake is vital for preventing osteoporosis and fractures. Calcium supplements, preferably combined with vitamin D, can also help meet daily requirements.
Where to find it: Dairy products like milk, yogurt, and cheese are excellent sources of calcium. For those who are lactose intolerant or prefer plant-based options, fortified plant milk (almond, soy, or oat milk), tofu, and leafy greens like broccoli and kale are good alternatives.
6. Potassium
Potassium is an essential mineral that helps regulate fluid balance, muscle contractions, and nerve signals. It is crucial for maintaining healthy blood pressure, reducing the risk of stroke, and preventing muscle cramps. While potassium supplements are available, getting this nutrient from food sources is generally recommended, as excessive supplementation can lead to adverse effects due to toxicity.
Where to find it: Potassium is abundant in fruits like bananas, oranges, and avocados, as well as vegetables such as sweet potatoes, spinach, and tomatoes. Coconut water is another great source of potassium.
7 and 8. Vitamin B12 & B6
Vitamin B12 is crucial for maintaining healthy nerve cells, producing DNA, and preventing anemia by aiding in red blood cell formation. B6, on the other hand, supports brain development and function, helps in neurotransmitter synthesis, and is involved in the metabolism of proteins. As we age, the body’s ability to absorb B12 decreases, and deficiencies in B12 and B6 can lead to cognitive decline, fatigue, and mood disturbances. Supplementing with a B-complex supplement is an easy way to ensure you are getting enough of these.
Where to find it: Vitamin B12 is predominantly found in animal products like meat, fish, poultry, eggs, and dairy. For vegetarians and vegans, fortified cereals, nutritional yeast, and B12 supplements are essential. Vitamin B6 can be sourced from poultry, fish, potatoes, chickpeas, and bananas.
9. Vitamin D
Vitamin D is probably the most talked about vitamin, and for good reason. It’s essential for calcium absorption, which is critical for maintaining bone health. It also supports immune function and may help protect against chronic diseases like heart disease and cancer. As you age, your skin’s ability to synthesize vitamin D from sunlight diminishes, making it harder to maintain adequate levels. Because food sources are often insufficient, vitamin D supplementation is commonly recommended, especially in the form of vitamin D3, which is more effective at raising blood levels of the vitamin.
Where to find it: Vitamin D is found in some food sources such as fatty fish (like salmon and mackerel), fortified dairy products, and egg yolks.
10. Probiotics
Probiotics are beneficial bacteria that support gut health by promoting a balanced microbiome. A healthy gut is essential for efficient digestion, nutrient absorption, and a robust immune system. As we age, the diversity of our gut microbiome tends to decrease, leading to digestive issues and a weakened immune response. Probiotics are widely available in foods, but for those who prefer a more concentrated dose, probiotic supplements are widely available and can help maintain a healthy balance of gut bacteria, particularly as we age.
Where to find it: Probiotics can be found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso.
Why nutrient needs increase with age
As we age, our bodies undergo significant physiological changes that increase the need for certain essential nutrients. Metabolism slows down, reducing overall energy requirements but increasing the need for nutrient density in our diet. The efficiency of nutrient absorption also declines, particularly for vitamins like B12 and minerals such as calcium and magnesium. And because older adults often experience changes in appetite, oral health, and mobility, maintaining a balanced diet can be more challenging. Chronic conditions and medications can further deplete essential nutrients, leading to deficiencies impacting bone health, muscle mass, cognitive function, and overall well-being.
To counteract these challenges, it is crucial to focus on a nutrient-dense diet that emphasizes the intake of key vitamins and minerals. This ensures the body has the resources to maintain health and vitality in later years.
Bottom line
Taking proactive steps now can prevent debilitating conditions like sarcopenia or osteoporosis down the road. By focusing on essential nutrients like protein, calcium, magnesium, and vitamins B12 and D, you can support your body’s changing needs and live a higher quality of life. A nutrient-dense diet and supplementation, where needed, can help address the natural decline in nutrient absorption and ensure that you age healthily and gracefully.
