5 Key Dietary Shifts for Women 40+

As women move through their 40s, the body’s nutritional needs begin to change — especially during perimenopause, when fluctuating hormones can affect everything from energy to sleep to long-term bone health.

The good news? With a few simple dietary shifts, you can feel stronger, more energised, and better supported through this stage of life and beyond.

Here are five key shifts every woman over 40 should focus on.

1. Prioritise Protein at Every Meal

Protein isn’t just for athletes — it’s a cornerstone of strength and vitality in your 40s and beyond. Adequate protein helps preserve lean muscle, supports a healthy metabolism, and keeps blood sugar steady (reducing the energy crashes and cravings many women notice during perimenopause).

Easy shift: Add a source of protein to each meal — think beans, lentils, tofu, fish, or a clean plant-based protein powder.

2. Make Minerals a Daily Priority

Magnesium, calcium, and zinc are especially important in midlife. Magnesium supports sleep, mood, and energy; calcium protects bone density; zinc plays a role in immunity and hormone balance. These minerals are often overlooked yet become more critical as hormone levels shift.

Easy shift: Include leafy greens, nuts, seeds, and legumes daily.

3. Optimise Your Vitamin Intake

Two vitamins stand out for women in their 40s: Vitamin D and the B vitamin family. Vitamin D is crucial for bone health and immune function, yet most women in the UK are deficient. B vitamins fuel energy, brain health, and stress resilience — all areas that often need extra support during perimenopause.

Easy shift: Get outside daily for sunlight exposure, and include whole grains, greens, and legumes regularly.

4. Support Your Gut with Fibre and Probiotics

Gut health plays a surprisingly big role in perimenopause. A healthy microbiome supports digestion, immunity, and even hormone metabolism. Fibre feeds beneficial bacteria, while probiotics add diversity to the gut.

Easy shift: Build meals around vegetables, wholegrains, and legumes, and add fermented foods such as sauerkraut, kimchi, or live yoghurt.

5. Think Nourishment, Not Restriction

Diet culture often focuses on what to cut out, but in your 40s, the focus should shift towards adding more of what your body truly needs. Consistently nourishing yourself with whole, nutrient-rich foods lays the foundation for long-term strength, hormone balance, and healthy ageing.

Easy shift: Instead of cutting back, ask: “What can I add to this meal to make it more nourishing?”

The bottom line

By focusing on these five dietary shifts — protein, minerals, vitamins, gut health, and nourishment — you’ll create a strong foundation for your 40s, perimenopause, and the decades ahead.

That’s exactly why I created Her Vital Blend: a simple, complete, and science-backed blend that brings these priorities together, making nutrition easy and effective for women in their strongest years yet.

👉 Her Vital Blend launches October 5th 2025. Join the waitlist now to be first in line for early access and exclusive offers - Link in banner above.