As we navigate through life, the relentless passage of time brings inevitable changes. While some renowned biohackers, notably Bryan Johnson, may advocate for ways to stave off aging, the reality is that everyone—from supermodels and pop stars to athletes and everyday individuals—will eventually feel the effects of aging. No amount of exercise, sleep, nutritious food, or brain training can completely halt the aging process.
Aging manifests through both visible changes (like wrinkles, gray hair, and liver spots) and internal alterations (such as brain fog, memory issues, and reduced grip strength). These changes often necessitate adjustments in our nutritional requirements, a fact supported by dietary guidelines from the USDA, which show that certain nutrients must be increased as we age. According to Janice Dada, MPH, RDN, a registered dietitian and intuitive eating counselor, these changes become pronounced as we enter perimenopause and menopause, particularly for women.
During these transitions, diminishing estrogen levels, increasing muscle loss, the cessation of menstruation, and a rise in bone resorption (bone breakdown) create a new normal for the body, as noted by Rachel Pessah-Pollack, MD, an endocrinologist at NYU Langone Health. Below are four essential nutrients that women should focus on increasing after the age of 40 and the reasons behind these recommendations.
Protein
Why you need more: Although the USDA’s Dietary Guidelines for Americans, 2020-2025 does not officially recommend an increase in protein intake after the age of 40, health professionals often encourage it as a strategy to combat muscle loss. The condition known as sarcopenia—age-related muscle loss—can begin around this age, particularly in women who generally have less muscle mass. This decline can eventually hinder daily activities such as carrying groceries, walking, or even standing. Therefore, boosting protein intake, recognized for its muscle-building properties, can be crucial in delaying the onset of sarcopenia and maintaining functional strength.
How much you need: Aim to consume between one and 1.2 grams of protein per kilogram of body weight daily (approximately 0.5 grams per pound), as advised by Dr. Pessah-Pollack. This recommendation is higher than the standard guideline of 0.8 grams of protein per kilogram of body weight (around 0.36 grams per pound). For older adults, total daily intake may range from 80 to 140 grams, according to Amy Burkhart, MD, RD, a physician and registered dietitian specializing in gut health.
In summary, aging is a natural part of life that brings significant physiological changes, particularly for women in their 40s and beyond. Adjusting nutritional intake, especially in terms of protein, can play a vital role in maintaining health and well-being during this transitional phase. Focusing on these essential nutrients can empower individuals to navigate aging gracefully and healthily.
