Your 30s and 40s are a time when nutritional needs can shift. Here's what the evidence supports.
Magnesium
Magnesium contributes to a reduction of tiredness and fatigue, to normal psychological function and to normal muscle function. The NDNS shows that many women in this age group don't get enough. Good food sources include whole grains, leafy greens, nuts and seeds.
Vitamin D
The NHS recommends that all adults take a vitamin D supplement of 10µg (400 IU) daily from October to March. If you are pregnant or breastfeeding, the NHS recommends taking vitamin D throughout the year. Vitamin D contributes to the normal function of the immune system and the maintenance of normal bones.
Omega-3
EPA and DHA contribute to the normal function of the heart. If you don't eat oily fish, a fish oil or algae-based supplement can help you get enough. The BHF recommends at least one portion of oily fish per week.
Iron
Women who menstruate need more iron than men (14.8mg per day vs 8.7mg). If you have heavy periods, you may be at risk of iron deficiency. The NHS recommends getting iron from food (red meat, beans, fortified cereals, leafy greens) and only supplementing if a blood test confirms deficiency.
What to skip
Skip multivitamins with long lists of ingredients at tiny doses. Skip 'energy' supplements with caffeine and sugar. Skip anything that promises hormone balancing, anti-ageing or metabolism boosting — these claims are not authorised.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.NHS. Vitamins and minerals. nhs.uk.
- 2.BDA. Food Fact Sheets. bda.uk.com.
- 3.Public Health England. NDNS. GOV.UK.
