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Mastering Midlife Nutrition: Key Nutrients for Optimal Health After 40

Updated: Jul 20, 2023

by Emma Mattison – NASM, CPT, CNC, and Functional Aging Specialist

Nutritious and Delicious Food for Adults 40+: A Plateful of Vibrant, Healthy Options for a Balanced Diet

Introduction: The Role of Nutrition in Midlife

As we transition into our 40s and beyond, our nutritional needs evolve. Navigating midlife nutrition can seem complex, but it doesn't have to be. With the right guidance, you can easily meet your body's changing needs (Ritchie, 2012).

Essential Nutrients for Midlife Health

For optimal health after 40, it's crucial to focus on specific nutrients:

  • Calcium and Vitamin D: Both are essential for bone health. Vitamin D aids in calcium absorption, the key to maintaining bone density and preventing osteoporosis (Weaver, 2016).

  • Omega-3 Fatty Acids: These play a significant role in heart health, brain function, and inflammation reduction (Swanson, Block, & Mousa, 2012).

  • Fiber: It helps manage weight, supports heart health, and aids digestion (Dahl & Stewart, 2015).

  • Antioxidants: Vitamins such as C, E, and A, along with Selenium, combat oxidative stress, support the immune system, and promote skin health (Pham-Huy, He, & Pham-Huy, 2008).

Incorporating Key Nutrients into Your Diet

Including these nutrients in your everyday diet can be easier than you think. Here are some suggestions:

  • Calcium and Vitamin D: Dairy products, fortified plant-based milk, leafy greens, and fatty fish are great sources.

  • Omega-3 Fatty Acids: Fatty fish, walnuts, flaxseeds, and chia seeds are rich in omega-3s.

  • Fiber: Incorporate whole grains, fruits, vegetables, legumes, and seeds into your meals.

  • Antioxidants: Fresh fruits and vegetables, nuts, and seeds are packed with these essential vitamins.

Taking Charge of Your Midlife Nutrition: Conclusion

Navigating midlife nutrition isn't just about prolonging your life; it's about enhancing the quality of it. By incorporating these key nutrients into your everyday diet, you're taking a significant step towards maintaining optimal health in your later years. Make your 40s and beyond the best years of your life by mastering your nutrition.

Book Your Free 15-Minute Phone Consultation with Emma Mattison!

If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

But that's not all! As a special offer, I'm providing a free functional fitness course to jumpstart your journey. This course will introduce you to various exercises and training techniques to enhance your overall functional fitness and complement your aerobic base training.

Invest in yourself today and experience the transformative power of improving your aerobic base. Take the first step by scheduling your free consultation and claiming your free functional fitness course. Let's work together to achieve your fitness goals and unlock your full potential!

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Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.

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About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!

I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!

My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊


Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861-1870. DOI:10.1016/j.jand.2015.09.003

Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free Radicals, Antioxidants in Disease and Health. International Journal of Biomedical Science, 4(2), 89–96.

Ritchie, H. (2012). Nutritional considerations in the aging population. Geriatrics, 67(2), 22-26.

Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 3(1), 1-7. DOI:10.3945/an.111.000893

Weaver, C. M. (2016). Calcium in Human Health. Calcium in Human Health, 2(1), 141-155. DOI:10.1007/978-3-319-42356-0_9

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