8 Vitamins and Nutrients You Need To Take To Stay Fit Over 40

As the popular quote attributed to Mae West goes, “Getting old isn’t for the faint of heart.” One quite literal explanation for this may be that aging simply makes it difficult for your heart and the rest of your organs to acquire all of the nutrients they need to function properly. 

When you’re in your 20s and 30s, you can probably get away with being a little relaxed with your nutrition and vitamin intake. As you get older, though, preserving your body and mind requires a more precise strategy. With so many age-related maladies correlated with shortages of key nutrients, a little just-in-case supplementation can only benefit you in the long run. 

To assist you with nutrient upkeep, BarBend has teamed up with Lifeforce, a proactive healthcare platform with its own line of advanced supplements, to run down eight of the vitamins and nutrients you need to stay fit over 40. While this is by no means a complete list of the nutrients your body needs, you can find each of the vitamins and minerals listed below in Lifeforce’s line of advanced supplements.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. While many of our contributors and Experts have respected certifications and degrees, and while some are certified medical professionals, the opinions and articles on this site are not intended for use as diagnosis and/or treatment of health problems.

8 Vitamins and Nutrients You Need to Stay Fit Over 40

• Vitamin D
• Vitamin K
• Magnesium
• Vitamin B
• Omega-3
• Calcium
• Zinc
• Vitamin A

Vitamin D

Vitamin D is critically important for the maintenance of bone health, as calcium absorption is dramatically reduced without its presence in your system. (1) You may think that retaining a high level of vitamin D is simply a matter of engaging in more frequent sun exposure. Unfortunately, your body’s ability to naturally produce vitamin D decreases as you age, with some evidence showing that absorption rates can eventually fall by 50 percent the older you get. (1)

Your reduction in vitamin D will probably result from a natural decline in renal function caused by aging. At least one study has demonstrated that the DNA of individuals sufficient in vitamin D appeared 1.4 years younger, according to relevant biomarkers. It has therefore been theorized that vitamin D deficiency correlates to your body’s perceived rate of aging. (2)

Natural Sources of Vitamin D:

• Oily Fish
• Egg Yolks
• Fortified Juices and Milk
• Fortified Cereals

Daily Recommended Doses:

• Men and women aged 19-70: 15mcg (600IU)
• Men and women aged 70+: 20mcg (800IU)

Vitamin K

Although calcium and vitamin D are commonly considered the essential combination for preserving bone health, vitamin K is every bit as necessary. This is because vitamin K is vital for producing osteocalcin and other proteins that maintain bone integrity beyond what calcium and vitamin D provide. It’s also essential for healthy blood clotting. (3)

In older populations, a shortage of vitamin K has been linked with the onset of age-related cardiovascular disease, chronic kidney disease, osteoarthritis, and osteoporosis. Studies have also identified a shortage of vitamins K and D as an indicator of an amplified risk of all-cause mortality as subjects age. (4)

Natural Sources of Vitamin K:

• Spinach
• Broccoli
• Brussel Sprouts
• Kale
• Cabbage
• Soybean Oil
• Canola Oil

Daily Recommended Doses:

• Men: 120mcg
• Women: 90mcg

Magnesium

As one of the most diverse electrolytes running through your veins, magnesium is intertwined with many of your biological functions. These include protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and energy production. And that’s just a small taste. (5)

A shortage of magnesium is known to spur an increase in free radical production, which promotes the development of many age-related disorders. There’s evidence that consistently low levels of magnesium are associated with a host of chronic conditions like diabetes, hypertension, coronary heart disease, and osteoporosis.

Natural Sources of Magnesium:

• Pumpkin Seeds
• Almonds
• Cashews
• Spinach
• Rice
• Fortified Cereals

Daily Recommended Doses of Magnesium:

• Men: 420mg
• Women: 320mg

Vitamin B

The association of B complex vitamins with energy production has made it a frequent ingredient in your pre-workout formulas and energy drinks, but that’s only part of the story. Collectively, the most common of the B complex vitamins — B6, B9 (popularly known as folate), and B12  — play major roles in energy release, blood cell formulation, and cell division. (6)(7)(8)

During aging, vitamin B deficiency becomes a reliable marker for cardiovascular disease, cognitive dysfunction, osteoporosis, and methylation disorders. (9) On the other hand, in medical trials, direct supplementation with B vitamins has also been shown to boost brain function across the board, including memory recall and processing speed. (10)

Natural Sources of B Vitamins:

• Meat
• Fish
• Eggs
• Cheese
• Leafy Vegetables
• Fortified Breakfast Cereals

Daily Recommended Doses:

• Men: 1.7 mg (B6), 400mcg (B9), 2.4mcg (B12)
• Women: 1.5 mg (B6), 400mcg (B9), 2.4mcg (B12)

Omega-3

Omega-3 fatty acids help form the structures of critical cell membranes like those found in your brain. (11) However, there is more to omega-3s than cell functionality. Aside from their structural role in cell formation, omega-3s are used to form eicosanoids.

These molecules perform a signaling function in your cardiovascular, pulmonary, immune, and endocrine systems. Evidence suggests that omega-3s may also help lower triglyceride levels and reduce the risk of some cardiovascular diseases. 

Natural Sources:

• Oily Fish
• Flaxseed Oil
• Canola Oil
• Chia Seeds

Daily Recommended Doses:

• Men: 1.6g
• Women: 1.1g

Calcium

Calcium is the most abundant mineral in the body and is a key player when it comes to the structure of our bones and teeth. (12)(13) And as you might suspect, low levels of calcium could lead to osteoporosis, a disease that causes bones to become weak and brittle, elevating the likelihood of fractures. 

Though calcium is easily found in dairy-based foods like milk and cheese, it may be necessary for people with lactose intolerance to opt for a supplement, instead.

Natural Sources:

• Milk
• Cheese
• Yogurt
• Fortified Bread
• Almonds

Daily Recommended Doses:

• Men: 1,000mg (age 19-70) 1,200mg (70+)
• Women: 1,000mg (19-50) 1,200mg (50+)

Zinc

Zinc is far more than just an active ingredient in cold remedies and denture adhesives. It’s an absolutely essential nutrient that plays a crucial role in several physical processes beyond simply boosting immunity. (14) These roles include protein and DNA synthesis, wound healing, and cell signaling and division. 

Note: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Without zinc, all of your systems become compromised in some form or fashion. Zinc deficiency is frequent in elderly populations, and a low intake of the mineral can induce age-related chronic illnesses like atherosclerosis, a hardening of the arteries. It can also negatively impact your sense of taste. (15) 

Natural Sources:

• Oysters
• Beef
• Fortified Cereals
• Pork
• Turkey
• Cheese
• Lentils

Recommended Daily Dose of Zinc:

• Men: 11mg
• Women: 8mg

Vitamin A

The oft-cited connection between the consumption of carrots and eye health is owed to the abundance of vitamin A — or β-carotene — contained within most other orange vegetables. In addition to boosting the health of the eyes and preserving vision, vitamin A also supports cell growth and helps to maintain the functionality of other organs, like your heart and lungs. (16)

Given vitamin A’s link to eyesight, it should come as no surprise that an absence of the vitamin can have disastrous consequences on the quality of your vision as you age. Not only does the World Health Organization cite vitamin A deficiency as the leading cause of blindness amongst children, but its shortage is associated with the spread of night blindness in aging populations. (17)

Natural Sources:

• Sweet Potatoes
• Carrots
• Tuna
• Spinach
• Beef Liver

Recommended Doses:

• Men: 900mcg
• Women: 700mcg

Better Safe Than Sorry

There is no magic bullet to maintaining health and fitness, and none of the beneficial results prompted by dietary changes are instantaneous. However, boosting your intake of these vital vitamins and minerals to adequate levels may help you preserve your highest quality of life for the longest possible stretch of time. 

Lifeforce’s line of advanced supplements includes all of the vitamins and nutrients listed above and are designed to help your body with recovery, longevity, immunity, and more. Head here to see how Lifeforce can benefit you. 

References

1. Gallagher JC. Vitamin D and aging. Endocrinol Metab Clin North Am. 2013 Jun;42(2):319-32. doi: 10.1016/j.ecl.2013.02.004. Epub 2013 Apr 9. PMID: 23702404; PMCID: PMC3782116.
2. Vetter VM, Spira D, Banszerus VL, Demuth I. Epigenetic Clock and Leukocyte Telomere Length Are Associated with Vitamin D Status but not with Functional Assessments and Frailty in the Berlin Aging Study II. J Gerontol A Biol Sci Med Sci. 2020 Oct 15;75(11):2056-2063. doi: 10.1093/gerona/glaa101. PMID: 32324874.
3. Simes DC, Viegas CSB, Araújo N, Marreiros C. Vitamin K as a Powerful Micronutrient in Aging and Age-Related Diseases: Pros and Cons from Clinical Studies. Int J Mol Sci. 2019 Aug 25;20(17):4150. doi: 10.3390/ijms20174150. PMID: 31450694; PMCID: PMC6747195.
4. van Ballegooijen, A.J., Beulens, J.W.J., Kieneker, L.M. et al. Combined low vitamin D and K status amplifies mortality risk: a prospective study. Eur J Nutr 60, 1645–1654 (2021).
5. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.
6. Vitamin B12 – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
7. Vitamin B6 – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
8. Folate – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
9. Mikkelsen K, Apostolopoulos V. B Vitamins and Ageing. Subcell Biochem. 2018;90:451-470. doi: 10.1007/978-981-13-2835-0_15. PMID: 30779018.
10. Xu H, Wang S, Gao F, Li C. Vitamin B6, B9, and B12 Intakes and Cognitive Performance in Elders: National Health and Nutrition Examination Survey, 2011-2014. Neuropsychiatr Dis Treat. 2022 Mar 9;18:537-553. doi: 10.2147/NDT.S337617. PMID: 35359912; PMCID: PMC8962758.
11. Omega-3 Fatty Acids – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
12. Calcium – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
13. What is bone density? A practical guide for older adults. National Council on Aging. May 12, 2022. Retrieved September 25, 2023. 
14. Cabrera ÁJ. Zinc, aging, and immunosenescence: an overview. Pathobiol Aging Age Relat Dis. 2015 Feb 5;5:25592. doi: 10.3402/pba.v5.25592. PMID: 25661703; PMCID: PMC4321209.
15. Zinc – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
16. Vitamin A and Carotenoids – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 25, 2023.
17. Mehra D, Le PH. Physiology, Night Vision. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.