Despite what X-famous biohackers preach (looking at you, Bryan Johnson), there’s no escaping the forward march of time. Whether you’re a supermodel, pop star, athlete, billionaire, or regular Joe, age comes for us all, no matter how much exercise, sleep, nutrition, or brain training you throw at it.
And with aging comes a slew of changes to your body, both external (like wrinkles, gray hair, and liver spots) and internal (like brain fog, poor memory, and lower grip strength). Some of these changes can be accompanied by a shift in your nutritional needs. This shift is even reflected in official dietary intake recommendations from the USDA: Several nutrients see “very specific increases after certain ages,” Janice Dada, MPH, RDN, a registered dietitian and intuitive eating counselor, tells SELF.
For women specifically, this transition often occurs around perimenopause and menopause, as declining estrogen levels, progressive muscle loss, the loss of your period, and a spike in bone resorption (breakdown) set a new baseline, Rachel Pessah-Pollack, MD, an endocrinologist at NYU Langone Health and a clinical professor at the NYU Grossman School of Medicine, tells SELF. Here are four nutrients women need more of after 40 and why.
Protein
Why you need more: While the USDA’s Dietary Guidelines for Americans, 2020-2025 doesn’t officially recommend more protein after 40, dietitians and medical experts will often suggest it “to try to combat any muscle wasting,” Dada says. Sarcopenia, or age-related muscle wasting, can start around 40 and is especially common in women, partially because they have less muscle mass to start with. It can eventually progress to the point where daily tasks like hauling groceries, walking, or even standing up become difficult—so increasing your intake of protein, a famous muscle-builder, can help delay the onset and keep you strong enough to function normally.
How much you need: Shoot for one to 1.2 grams of protein per kilogram of body weight per day (around 0.5 grams per pound), according to Dr. Pessah-Pollack—higher than the standard of 0.8 grams of protein per kilogram of body weight per day (around 0.36 grams per pound). Older adults may need as much as 80 to 140 grams per day in total, Amy Burkhart, MD, RD, a physician and registered dietitian who specializes in gut health, previously told SELF.
