For women in their 40s, starting your fifth decade means starting to think about your body's nutritional needs a bit differently. As a woman ages, according to the National Institutes of Health, she may begin to lose muscle tissue. Osteoporosis, which is thinning of bone tissue and the loss of bone density, begins to develop. Breast cancer begins to become a bigger risk and the National Institutes of Health say that women over 40 should perform monthly breast self-exams. In addition to following your doctor's advice, there are a number of supplements that may be of benefit to women in their 40s.
Vitamin B12
Portland State University's Women's Resource Center points to vitamin B12 as an important supplement for older women. As women get older, their stomachs aren't as able to cleave vitamin B12 from food, the National Anemia Action Council reports. The separation of B12 from food is a necessary step for B12 absorption. Vitamin B12, the Center says, aids in cell division, protein absorption and metabolism; a lack of vitamin B12 can lead to anemia. Those women on a vegetarian diet may especially benefit from a vitamin B12 supplement. Natural sources of B12 include milk, eggs, cheese, fish, meat and yogurt.
Folate
Folate, also known as folic acid, is a water-soluble B vitamin that's necessary for healthy cell division, according to MayoClinic.com. Breast cancer -- for which women over 40 are at increased risk -- is a result of excessive cell division. A study lead by Susanna C. Larsson of the Karolinska Institute published in the November 2006 issue of "Journal of the National Cancer Institute" found that adequate folate intake may reduce breast cancer risk. The Women's Resource Center of Portland State University says that low levels of folic acid is often associated with using oral contraceptives, smoking, overindulgence of alcohol and a poor diet. In addition to supplements, natural sources of folate include citrus fruits, melons, strawberries, spinach, beans, fortified grains, asparagus and eggs.
Calcium
According to the Illinois Department of Public Health, women have a greater risk of developing osteoporosis than men, which makes calcium supplements important. After age 35, the amount of calcium being deposited into the bones drops dramatically and eventually stops altogether, which makes calcium supplements for women at age 40 important. Illinois Public Health recommends that women at age 40 should consume 1,000 mg of calcium per day, while women near or past menopause should consume 1,200 mg per day.
Iron
The Illinois Department of Public Health says that women lose an average of 15 to 20 mg of iron each month due to menstruation. A 40-year-old woman is still premenopausal and vulnerable to iron deficiency anemia, which can lead to fatigue and headaches. Women can obtain iron naturally from meat, fish, poultry, spinach, iron-fortified foods and from iron supplements. Eating foods that contain vitamin C can substantially increase the total iron absorbed from iron supplements.
References
- Mayo Clinic: Folate
- Medline Plus: Aging changes in the bones - muscles - joints
- Medline Plus: Aging changes in body shape
- "Journal of the National Cancer Institute": Folate and Risk of Breast Cancer: A Meta-analysis
- Illinois Department of Public Health: Facts About Women's Wellness-Nutrition
- National Anemia Action Council: Handouts: Vitamin Deficiency Anemia
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