As we move into our 40s and beyond, the way our bodies use and store nutrients begins to change—and that means what we eat (and what we may be missing) matters more than ever. This is the decade when hormone shifts, stress, and even a slower metabolism can all start to influence everything from energy and mood to skin and bone health. Paying attention to vitamins and minerals in our diet can make a major difference.
According to neuroscientist Robert L. Love, three specific minerals stand out for their ability to help women make health gains after 40:
@robertwblove Three Anti-Aging Minerals…dont take 2 and 3 together. #minerals #vitamins #antiaging #supplements #magnesium #copper #zinc #greyhair #aging #alzheimers #sleep #energy #immune #robertlove #robertwblove
These minerals can help defend your cells, support brain function, and maintain balance throughout your body. Before adding any new supplement to your routine, talk to your doctor (especially if you’re taking medication or managing a chronic condition). Here are the three minerals Love recommends prioritizing and the foods that contain them.
This Clean, Effective Powder Helps Support Muscle Growth, Endurance, And Recovery
1. Magnesium
If you haven't heard experts tout the benefits of magnesium, especially for women over 40, don't be surprised if you don't run into that advice soon. Magnesium is one of the most crucial minerals for women over 40 because it supports hundreds of biochemical reactions in the body—including energy production, muscle and nerve function, and bone strength. It also helps regulate blood sugar and reduce inflammation, which becomes increasingly important as metabolism slows and the risk for insulin resistance rises as we age. On a cellular level, magnesium protects against oxidative stress, helping to keep your cells healthy and resilient. Foods like leafy greens (spinach, kale), nuts, seeds, avocado, dark chocolate, and whole grains are rich sources of magnesium that may help you meet your needs without a supplement.
2. Copper
Copper often gets overlooked, but it’s very important for maintaining healthy connective tissue, supporting immune function, and aiding in iron absorption. Iron also plays a role in the body’s antioxidant defense system, helping enzymes protect cells from damage caused by free radicals. Copper contributes to collagen production, making it beneficial for skin elasticity and overall vitality. You can find copper in foods like shellfish (especially oysters), organ meats, cashews, sunflower seeds, lentils, and dark chocolate.
3. Zinc
Zinc is a powerhouse mineral for immune health, hormone regulation, and cellular repair. It helps your body produce collagen and supports wound healing, making it key for maintaining healthy skin and tissue. Zinc also plays a vital role in DNA synthesis and helps your cells defend against oxidative stress, which can accelerate aging. The best food sources of zinc include oysters, pumpkin seeds, chickpeas, beef, poultry, and fortified whole grains. A balanced intake helps keep your immune system strong and your cells functioning at their best.