5 Vitamins You May Be Missing After 40

5 Vitamins You May Be Missing After 40

As we age, the single most beneficial thing we can do for our health is to eat a balanced diet. It is important to choose foods that nourish bones and muscles, support a healthy heart and brain while avoiding an unbalanced diet that will rob you of your vitality.

A nutritious diet should include a wide variety of fruits and vegetables, whole grains and legumes, nuts, seeds, healthy fats and proteins. If you often find yourself reaching for premade or packaged meals, fast-food takeout or other sources of empty calories, you may be lacking essential vitamins in your diet that contribute to premature aging, accelerate bone and muscle loss, increase the risk of cardiovascular disease and promote weight gain.

Below are five essential nutrients to help you maintain optimal health after 40.

Vitamin D

Over the last decade, the use of vitamin D supplements has increased substantially. Research has shown that getting enough of this vitamin can help prevent musculoskeletal decline, fight depression and lower your risk of dementia.

If you live in a cold climate or don’t spend much time outdoors, chances are you do not get enough vitamin D from the sun. Harvard Health says that as we grow older, our bodies become less efficient at producing vitamin D.

Spending more time outdoors can help optimize your vitamin D levels, but fortified foods and Vitamin D3 supplements are still important if you struggle to reach the recommended 600 IU daily.

Vitamin B12

Vitamin B12 is required for red blood cell formation, neurological function and a healthy nervous system. If you are vegan, have a gastrointestinal disorder or are over the age of 40, you have a higher risk of deficiency.

Getting enough vitamin B12 after 40 can support heart health, enhance energy, boost mood and support brain function. Aim for at least 2.4 mcg daily through whole foods and supplements.

Omega-3s

Omega-3 fatty acids are essential because the body cannot produce them. Many diets contain far more omega-6 fats, creating an imbalance linked to health risks.

Research shows omega-3s help support brain function, heart health and reduce inflammation. Fatty fish, walnuts and flaxseeds are great sources, but supplementing omega-3 fish oil is wise if you don’t reach 250–500 mg daily.

Magnesium

The risk of cardiovascular disease increases after 40. Magnesium can help reduce this risk by supporting healthy blood pressure and improving circulation.

Nearly half of the U.S. population fails to get sufficient magnesium from food. Add magnesium-rich foods such as spinach, almonds and dark chocolate, and consider a magnesium supplement.

Potassium

Potassium is vital for muscle function, blood pressure balance and long-term heart health. It can also help protect against bone loss and kidney stones.

Experts recommend 4,700 mg daily, but most adults fall short. A supplement like Once-A-Day Essential can help bridge the gap.

A well-balanced diet rich in vitamins, minerals and nutrients supports optimal aging. Whole foods should always be the foundation — supplements simply fill the gaps when needed.