6 Things for Health Pros to Know about Nutrition After 40*

As it turns out, older adults in the U.S. tend to have the highest-quality diets of all age groups. That’s great, but starting those healthy habits even earlier can make a big impact! As a health pro, you have a real opportunity to encourage clients to lay the groundwork now, because what we eat today can influence how we age tomorrow.

Here are six friendly, practical things you’ll want on your radar when working with clients in their 40s and beyond:

1. Midlife diet sets the stage for aging well.

A long-term study of over 106,000 middle-aged individuals found that those who followed healthy dietary patterns (e.g, fruits, vegetables, whole grains, legumes, nuts, low-fat dairy and healthy fats) were 43-84% more likely to be physically, mentally and cognitively healthy at age 70. Following eating plans like the DASH, Mediterranean and MIND diets was especially beneficial.

2. Protein isn’t just for bodybuilders.

As metabolism naturally slows and muscle mass begins to drop, protein becomes essential – not only for preserving lean mass but also for supporting metabolism and functional health. Studies suggest positive associations between protein intake in middle age and healthy aging, making early attention to adequate, high-quality protein intake a valuable preventive strategy. Essential amino acids can be a helpful tool between meals or when eating a balanced diet is a struggle (such as on travel days).  They help maintain healthy muscle tissue, even when protein intake is lower.* (You’ll find them in Fasting Today.)

3. Mind your macros – especially carbs

Not all carbohydrates are created equal. Research shows that high-quality carbs – such as those from whole grains, legumes, vegetables and berries – are linked with up to 37% greater odds of healthy aging, while refined or starchy carbs and added sugars were associated with 13% lower odds. The enzyme alpha galactosidase can help break down those complex carbs, to reduce occasional gas and bloat.* 

4. Tailor hydration and nutrients as needs shift

As we age, we need fewer calories to maintain our weight, and aging also naturally impacts how we digest food and assimilate nutrients. That’s why the Dietary Guidelines for Americans has a separate section for changing nutritional needs in older adults. Essential nutrients like calcium, vitamin D and vitamin B12 are where many older adults fall short. Calcium and vitamin D help support healthy bones, while vitamin B12 contributes to normal energy metabolism and nervous system function.* 

One area where older generations fall behind is hydration! Drinking enough fluids is imperative for healthy digestion and nutrient absorption, but thirst cues aren’t as strong as we age. Encourage clients to drink plenty of unsweetened, non-alcoholic beverages, including herbal tea, sparkling water, etc. 

5. Menopause shifts nutritional needs

During perimenopause and menopause, hormonal changes can lead to changes in visceral fat, hormones and metabolism. Targeted nutritional strategies – such as ensuring adequate intake of vitamin D, calcium, B vitamins, vitamin C and protein – can help maintain well-being and support long-term health. 

6. Don’t forget the gut — probiotics matter

These transitional chapters can also impact the microbiome, due to the fluctuations in estrogen and other hormones. Integrating the “biotics” into a healthy diet can help support a healthy microbiome.* 

The gut microbiome plays a key role in digestion, immune support and even metabolic function. As clients move into their 40s and beyond, encouraging a variety of fiber-rich foods, along with fermented foods such as yogurt, kefir, kimchi and sauerkraut can help support a balanced gut environment. For those who are interested, you can also discuss the role of dietary probiotics as part of a healthy eating pattern. (Our 2-in-1 formulas like Critical Digestion pair probiotics with enzymes.)

Eating a healthy, balanced diet in midlife can help preserve function, cognition and quality of life for decades to come. Encourage protein awareness, smart carbohydrate choices, adequate hydration, targeted micronutrients around life transitions and a focus on gut health. Your clinical guidance today could help your clients thrive tomorrow.