Aging is one of the few things in life that is truly non-negotiable. No amount of wellness routines, gym memberships, or supplement stacks can fully stop the clock but they can absolutely influence how the years ahead feel. For women, one of the most meaningful things to pay attention to as the decades progress is nutrition, and not just in a general sense. Specific nutrients become significantly more important after 40, driven by the hormonal shifts of perimenopause and menopause, gradual muscle loss, and changes in how the body absorbs and processes what we eat.

Several nutrients see clear increases in recommended intake after certain ages, according to registered dietitian Janice Dada, MPH, RDN. These shifts are even reflected in official USDA dietary guidelines. Declining estrogen levels, rising rates of bone breakdown, and the loss of the menstrual cycle create a new nutritional baseline that many women are not fully aware of, notes Rachel Pessah-Pollack, MD, an endocrinologist at NYU Langone Health.

Here are the five nutrients women should prioritize after 40, and how to get enough of each one.

 Protein

The connection between protein and muscle is well established, but it takes on new urgency after 40. Age-related muscle loss, known as sarcopenia, can begin around this time and tends to be more pronounced in women, who start with less muscle mass than men. Left unaddressed, it can progress to the point where everyday tasks carrying groceries, climbing stairs, or simply standing from a seated position  become genuinely difficult.

While the standard dietary recommendation sits at 0.8 grams of protein per kilogram of body weight per day, experts often suggest bumping that up to 1 to 1.2 grams per kilogram after 40, which translates to roughly 0.5 grams per pound. Older adults may benefit from as much as 80 to 140 grams of protein per day in total.

High-quality sources include eggs, lean meats, dairy products, and legumes. The Mediterranean diet, with its emphasis on lean proteins, is one framework Pessah-Pollack recommends. That said, protein alone is not enough resistance exercise remains essential for preserving muscle mass and maintaining stability. Women with kidney concerns should also consult a doctor before significantly increasing protein intake, as the kidneys bear the load of processing protein waste.

Calcium

Calcium is arguably the most well-known nutrient on this list, and for good reason. As estrogen levels decline during perimenopause and menopause, bone loss accelerates considerably research from the Endocrine Society suggests up to 20% of bone density can be lost during this period. When the body does not get enough calcium from food, it pulls the mineral directly from the bones, weakening them over time and raising the risk of osteoporosis.

The recommended daily intake increases from 1,000 mg to 1,200 mg after age 50, though the right timing can vary based on when menopause begins. Dairy products remain the most concentrated food sources, but kale, edamame, and fortified plant-based milks are also solid options.

Calcium supplements can help fill the gap if dietary intake falls short reaching 1,200 mg daily typically requires three to four servings of calcium-rich foods per day. Spacing intake throughout the day improves absorption, and experts caution against very high-dose supplements, which have been linked to kidney stones and cardiovascular concerns.

Vitamin D

Vitamin D and calcium are closely linked the former is necessary for the body to absorb the latter making it doubly important after 40. Aging skin becomes less efficient at synthesizing vitamin D from sunlight, and declining kidney function further reduces the body’s ability to activate it internally. More than 35% of women in the U.S. are deficient in the vitamin, and the rate is even higher among postmenopausal women with osteoporosis.

Between 40 and 50, the recommended intake is 600 international units (IU) per day. After menopause, many experts suggest increasing that to 800 to 1,000 IU daily. Fatty fish like mackerel and sardines are among the best food sources, and many milks and beverages are now fortified with vitamin D as well.

Getting a blood test before starting a supplement is a smart move, as those who are fully deficient rather than just low may need a higher loading dose initially before transitioning to a standard maintenance amount.

 Vitamin B12

Vitamin B12 absorption naturally declines with age due to changes in the gastrointestinal tract, particularly a reduction in stomach acid production. Stomach acid is needed to release B12 from food proteins so the body can use it. This becomes a notable concern after 60, but it is worth monitoring earlier, especially given that 18% of postmenopausal women are deficient in B12, according to a 2025 study published in the Journal of Mid-Life Health.

While the general recommendation for adult women is 2.4 micrograms (mcg) per day, older adults may need closer to 10 to 12 mcg to actually absorb a sufficient amount. B12 is found almost exclusively in animal products eggs, fish, meat, and dairy so those who limit these foods are at higher risk and may benefit from a supplement. Since B12 in supplement form is not bound to protein, it bypasses the absorption issues that come with the food-based version.

 Magnesium

Magnesium tends to fly under the radar in conversations about women’s health after 40, but it plays a surprisingly wide-ranging role. Estrogen helps the body absorb and retain magnesium, so as estrogen declines, magnesium levels often follow. This matters because magnesium is involved in vitamin D activation and calcium absorption meaning a deficiency can create a ripple effect across bone health. One study found that 84% of postmenopausal women diagnosed with osteoporosis had a magnesium deficiency.

Beyond bone health, adequate magnesium has also been associated with relief from some of the more disruptive symptoms of this life stage, including hot flashes, night sweats, and insulin resistance. The recommended intake is 320 mg per day for women over 31.

The good news is that magnesium is widely available in food green leafy vegetables, legumes, nuts, seeds, whole grains, and fortified cereals are all reliable sources. For most women eating a balanced diet, a supplement is not necessary unless a blood test reveals a deficiency.

A note on individual needs

The amounts listed above represent general guidelines, but individual circumstances matter. Certain medications, health conditions, or surgical histories including celiac disease, Crohn’s disease, gastric bypass, or the use of proton pump inhibitors can affect how the body absorbs nutrients and may shift what is right for any given person. Consulting a doctor or registered dietitian is the best way to get a personalized picture of where your levels stand and where adjustments may be worth making.