For most women, once they cross the 40s, life can feel like a roller coaster ride, juggling between work, family and health. Most of them feel unusually tired, even after a full night’s sleep, so the body may be asking for more rest. Hormonal imbalance, slower metabolism, and poor nutrient absorption can contribute to fatigue. To age gracefully in your 40s, women should focus on the right balance of physical and mental well-being by working out regularly, eating a wholesome meal, easing stress and getting sound sleep. And the good news is that getting the right nutrients can make a difference. Adding these nutrients can help women optimise their overall health status, while decreasing the risk of diseases and improving their quality of life.
Here are we have listed five essential nutrients every woman over 40 should focus on to stay energised and fight fatigue naturally.
5 Powerful Nutrients To Combat Fatigue
Iron
Iron is a key mineral essential for producing haemoglobin, the protein in red blood cells that carries oxygen to all vital organs and throughout the body. Low iron levels can lead to tiredness, weakness, and poor concentration, which are common symptoms of anaemia.
Also Read: Iron And Vitamin C: Why We Need Both And How To Add Them To Diet
Food Sources
Lean red meat, liver, and chicken
Lentils, beans, tofu, green leafy vegetables and spinach
Fortified cereals and pumpkin seeds
Pro tip: Pair iron-rich foods with vitamin C sources like oranges or bell peppers to boost absorption.
Side effects: Excess iron intake can cause constipation, nausea, or stomach upset, so it’s best to get your levels checked before taking supplements.
Vitamin B12
Vitamin B12 is required for proper nerve function and helps convert food into energy. As we age, the stomach produces less acid, making it harder to absorb B12 naturally, which is one reason fatigue becomes more common in our 40s.In addition, most women cannot meet their B12 needs from eating only plant-based diets. Hence, supplementing vitamin B12 can help boost energy levels, while augmenting cognitive function and nourishing nerve health.
Also Read: Vitamin B12: Functions, Food Sources, Deficiencies and Toxicity
Food Sources
Fish, eggs, and poultry
Dairy products like yoghurt and cheese
Fortified plant-based milk or nutritional yeast for vegetarians and vegans
Side Effects: B12 is water-soluble, so excess amounts are usually flushed out. However, high doses may cause mild headaches or dizziness in some people.
Magnesium
Magnesium is an important micronutrient that supports over 300 enzymatic reactions in the body, including muscle function, sleep regulation, and energy production. As women age beyond 40, magnesium serves a few crucial functions, including regulating blood pressure, muscle relaxation and maintaining heart rhythm. Deficiency can result in fatigue, muscle cramps, or even anxiety. Balancing the diet with magnesium supplements offers added support in improving sleep quality, mood upliftment and combating tiredness.
Food Sources
Leafy greens like kale, Swiss chard, and spinach
Almonds, cashews, and pumpkin seeds
Avocados, bananas, and whole grains
Side effects: Excessive intake of magnesium, especially in the form of supplements, can lead to diarrheic or low blood pressure.
Vitamin D
Vitamin D is an important nutrient that works together with calcium for sustaining stronger bones and building a robust immune system. The sunshine nutrients also play a key role in regulating mood and triggering energy levels. Deficiency is commonly seen in women over 40 and is often linked to fatigue, low immunity, and muscle weakness. While supplementing with this nutrient helps shield the body from cardiovascular disease, diabetes and other chronic conditions.
Food Sources
Fatty fish like salmon and mackerel
Egg yolks and fortified dairy
Sun exposure (10–15 minutes a few times a week)
Mushroom
Side Effects: Over-supplementation may cause nausea, kidney stones, or calcium buildup in the blood. Always test your levels before supplementing.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids present in fish oil and help ease inflammation, promote heart health, and improve brain function. Adding omega-3-rich foods is crucial as hormone changes after 40 can increase fatigue and brain fog. Hormonal imbalance in women can negatively impact brain functions, but adding omega-3 fatty acid-rich foods can help promote brain function by boosting memory and concentration. Apart from food sources, fish oil supplements that contain both DHA and EPA can be added to a meal plan to reap the most health benefits.
Food Sources
Salmon, sardines, and tuna
Flaxseeds, chia seeds, and walnuts
Algal oil supplements (for plant-based diets)
Side Effects: High doses may thin the blood slightly, so check with your doctor if you’re on blood thinners.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
The Importance of Nutrition in Menopause and Perimenopause—A Review
Aliz Erdélyi 1,2,†, Erzsébet Pálfi 3,*,†, László Tűű 2,4, Katalin Nas 2,4, Zsuzsanna Szűcs 1,4, Marianna Török 2,5,*, Attila Jakab 6, Szabolcs Várbíró 5
https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
Navigating nutrition through the decades: Tailoring dietary strategies to women's life stages
Shilpa Sudhakar Harak M. Pharm., Ph.D. a, Smita Panditrao Shelke M. Pharm. a, Dhanshri Revannath Mali M. Pharm., Ph.D. a, Ayushi Atul Thakkar B. Pharm.
https://www.sciencedirect.com/science/article/abs/pii/S0899900725000541
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