HEALTHY LIVING


Vitamins and Nutrients for Every Decade


Adapt to changing nutritional needs


to stay healthy and prevent disease. :: BY JUDY KOUTSKY


scientific affairs at Shaklee Corporation. “This is the time to ensure your diet supports overall well- being and sets you up for success in the decades to come.” Protein, an essential macronutrient, is the building block


40s


of cells, tissues, muscles, bones, cartilage, skin, hair, and nails, according to Barrett. It is an important energy source during our 40s. To ensure adequate protein intake, incorporate lean


meats like skinless chicken and turkey, fish, eggs, legumes like beans and lentils, nuts, seeds, and soy products like tofu and tempeh into your diet. “Additionally, people in their 40s need calcium for


bone strength, especially as bone density starts to slowly decrease,” says Catherine Gervacio, a registered nutritionist- dietitian. She also recommends magnesium for muscle function


and to help with sleep, stress, and energy levels. Foods high in magnesium include almonds and cashews, beans, and spinach. Po-Chang Hsu, M.D., medical expert at Alpas Wellness,


suggests getting 1,000 mg of calcium and 600 IU of vitamin D daily, which is crucial for maintaining strong bones. Good sources include poultry, fish, eggs, legumes, and


leafy greens. 82 NEWSMAX MAXLIFE | MARCH 2025


“You’re laying the foundation for long- term health,” says Erin Barrett, Ph.D., director of product innovation and


A


s we get older, our bodies undergo a range of physiological changes that affect nutrient absorption, energy levels, bone density, and immune health.


As our nutritional needs change with each decade, it


is important to adapt and optimize our vitamin, mineral, and nutritional intake to help maintain vitality and stave off health issues well into our 80s.


undergoes,” says Barrett. “For women, perimenopause and menopause bring


50s


hormonal shifts that can affect bone health, metabolism, and overall vitality,” she explains.


Maintaining bone health is crucial during menopause


because as estrogen levels decline, bone loss can accelerate. Men also face changes, such as a decrease in muscle


mass, gradual bone density loss, and a slower metabolism. Calcium and vitamin D are essential nutrients for


strong bones for both men and women: Calcium is necessary for building bone, while vitamin D aids in calcium absorption. “Women need 1,200 mg of calcium and 600-800 IU of vitamin D daily,” says Barrett. “Men require 1,000 mg of calcium and the same amount of vitamin D as women.” Incorporate low-fat or nonfat dairy products, leafy


greens, fatty fish, and vitamin D-fortified foods into your diet. Consider adding supplements if you’re not getting enough through food. Fiber helps manage cholesterol and keeps digestion running smoothly, which is especially important in midlife. Good sources of fiber include fruit (especially raspberries, pears, and apple with the skin), vegetables (including broccoli), and legumes and nuts. Omega-3 fatty acids are important to support heart


health, especially if you have risk factors for cardiovascular disease, such as high blood pressure or high cholesterol. Fatty fish such as salmon and mackerel or plant-based sources like flaxseed and chia seeds are excellent options.


“Your 50s mark a significant stage of life where nutrition plays a vital role in managing the changes your body


BACKGROUND/ROBINOLIMB©ISTOCK / 40S/GROUND PICTURE/SHUTTERSTOCK / 50S/KINGA/SHUTTERSTOCK


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100