When a woman reaches her 40s, her hormone production levels begin to decrease, which can result in a slower metabolism and difference nutritional needs, according to a June 2008 article in "The New York Times." While some vitamin staples, such as calcium and iron, are necessary for women of all ages, those in their 40s also should incorporate additional vitamins into their diet as a means to reduce the number of free radicals in the body, according to the University of Florida News. Because free radicals can lead to advanced signs of aging, such as skin wrinkling, these nutrients can help a woman look and feel better.
Vitamin E
Vitamin E supplementation has been linked to reduced incidence of free radicals in the body, according to the University of Florida News. The findings were the results of a study of both men and women aged 40 and older and reported that those who exercised and took Vitamin E supplements had less incidence of free radicals in the body. Because free radicals are linked with diseases, such as cancer and Alzheimer's disease, Vitamin E can serve as a powerful antioxidant.
Although Vitamin E is found in foods, such as spinach and avocados, the University of Florida News found many people do not consume enough in their daily diets. Although there is no differentiated recommendation for women over age 40, the U.S. Recommended Daily Allowance is 30 international units (IU).
Calcium/Magnesium/Vitamin D
These three vitamins combined have been linked with improvement in healthy bones for women, according to the Help Guide website. The building block of healthy bones is calcium, which is found in dairy products, spinach, green beans and summer squash. The recommended daily allowance is anywhere from 400 to 1,200 milligrams (mg) per day, according to the National Institutes of Health's Office of Dietary Supplements.
Because calcium is slowly absorbed by the body, certain vitamins can affect its absorption. One such example is magnesium, which is found in broccoli, halibut, green beans and seeds, such as pumpkin, sunflower, sesame and flaxseeds. Another vitamin needed for calcium absorption is Vitamin D, which is found in eggs and shrimp. The recommended daily allowance for this is between 400 and 1,000 IUs per day.
Iron
Iron is found in red meat, dark poultry, lentils, almonds and spinach, says the Help Guide website. While many women do not consume enough iron in their diets, iron also is lost during menstruation. Because most women in their 40s are still menstruating, this nutrient is doubly important. Daily iron intake recommendations are at their peak for women ages 19 to 50 years and are at 18mg a day for females in this age group.
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