Mastering Midlife Nutrition: Key Nutrients for Optimal Health After 40

Written by Emma Mattison, NASM Certified Personal Trainer, Nutrition Coach, Functional Aging Specialist, and MS(c) Exercise Physiology. Founder of the Academy of Superior Online Coaching (ASOC).

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

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.

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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!

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

Hi! I'm Emma Mattison. I’m a certified personal trainer (NASM), certified nutrition coach, Functional Aging Specialist, certified virtual coach, stretch & flexibility coach, pranayama breathwork guide, kettlebell trainer, and full-time holistic movement nerd. I'm also the founder of the Academy of Superior Online Coaching (ASOC)—because, yes, I like to stay busy and yes, I think trainers deserve better education than random PDFs and influencer vibes.

I specialize in functional fitness for adults 40+, especially those managing chronic conditions like fibromyalgia, arthritis, joint replacements, or multiple sclerosis. I believe strength, balance, and movement can be playful and scientific—and I live for making complex topics feel like a conversation, not a textbook.

I genuinely love diving into peer-reviewed research (yes, for fun), and my mission is to turn that science into practical, empowering tools you can actually use—whether you’re a client, a coach, or just curious.

My love for fitness really started with helping my best friend—who I now get to call my husband. He’s the reason my work feels so joyful (and why my YouTube channel, Emma Mattison Fitness, looks as polished as it does!). He edits all my content and is probably working on the next video as you’re reading this. Go give it a like if it’s helpful—we make these together, with real humans in mind. 😊😊

References:

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