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What Should Women Eat After 45?

Posted by Marci Freede on

Women go through three big metabolism changes in their lives. The first is when they’re still children. When they reach child-bearing age is the second. The last, usually around age 45, is when they move into menopause and beyond.

There’s a lot of attention put on what women need to eat if they want to get pregnant or if they are pregnant, but not as much about what to eat after women don’t have to worry about pregnancy anymore. We looked through the current research and found there are some important supplements women need to take after 45 to keep their health up.


One you probably know about already is calcium. That’s the big one you hear about because of how serious osteoporosis is. In case you don’t know what it is, it’s basically bone loss. 1 in 3 women over the age of 50 are at risk of a bone fracture because of it.

Unfortunately, a lot of women stop handling dairy well when they reach this age, so where can they get it? Dark leafy greens are an excellent source, as well as drinks fortified with calcium. Many orange juice brands have added calcium. You can also take a supplement.

Women over 50 need at least 1,200mg of calcium each day, and there’s no better time to start than now! Fracturing a bone when you’re older is worlds apart from what it was like if you broke one as a kid. Consider weight-bearing exercise as well. This will force your bones to grow stronger and preserve your muscles from sarcopenia (muscle loss).

Vitamin B-12

Another downside of aging is that it’s harder for your body to absorb some nutrients. One of these is Vitamin B-12, which is needed for brain and nerve function, as well as red blood cells. If you don’t eat a lot of animal products, you’ll almost certainly need to eat fortified foods or take a supplement. Animal products like eggs, meat, and fish contain this nutrient.

If you’re getting a lot more tired, this could be the reason. Red blood cells carry oxygen to your tissues. Without enough B-12, oxygen won’t get to where it needs to go. You can get a blood test to see if you’re clinically low or not. Headaches, depression, gastrointestinal issues, and even burning sensations (paresthesia) in the hands and feet can point to a B-12 deficiency!

If you are feeling tired from age, consider taking a B-12 supplement and try our Rev Up Energy Blend with 50mg CBD to perk up your energy levels.


Yeah, we know, it’s not food. But fluids are really important for aging women. Unfortunately, there’s a catch-22. Your thirst signals can start getting messed up so you don’t feel thirsty. But your kidneys also have a harder time removing toxins.

Since kidney health can vary from person to person, use your urine as a guide for how much you should drink. If it’s clear or very pale, then you are drinking enough fluids to keep your kidneys happy. The darker it is, the more water you need.

Yes, drinking enough water may make you feel you have to pee all the time, but your body will adjust and it’s better than kidney problems later!

Vitamin D

Here’s another vitamin to consider as you age. You probably know that we can create Vitamin D through sun exposure. Unfortunately, women start to lose this ability with age (men too!) You may need to take a small supplement each day to keep up, especially if you don’t get a lot of sunlight.

In fact, thanks to modern living, most of us have a Vitamin D deficiency. If you don’t mind getting a blood test, you can see if you’re clinically low or not. Insomnia is a good sign that you might be getting low, as well as being more susceptible to colds. Vitamin D is an important part of the immune system.

It is possible to take too much Vitamin D, so speak with your physician about testing before you take it. A dose of 800u-1000u each day shouldn’t hurt most people, but there are bottles with 5,000u, 10,000u, or more for people with heavy deficiencies.


Women, we all know what healthy foods are by our age. But as we get older, we need less food overall because of a slower metabolism. Even if you eat healthy food, you could put on weight if you’re not careful.

Besides a slower metabolism, a loss of lean muscle will also lower your calorie requirements. This is also common in women who don’t exercise, and another good reason to take up weight-bearing exercise as you age. This will preserve hungry muscle mass and let you take a few more bites of something tasty without paying the price!

Once you’re through menopause, most women will need around 1,200-1,500 calories a day. Be careful not to eat too little though. If you don’t eat at least 800 calories a day, you can make it hard for your body to absorb nutrients. To help you feel fuller, eat foods with a lot of fiber like sprouted grain breads. Try to get at least 25 grams of fiber each day to keep the hunger signals down as your metabolism slows.

Older women, if you haven’t paid attention to nutrition by now, then now is the time to start before your health spins out of control. Food and water are medicine, and if you’re feeling grumpy, tired, or out of sorts that’s the first thing to look at. Supplementation can help you when you don’t have access to healthy food, like if you’re taking a vacation somewhere. Whole foods are better, but sometimes we need a boost! 

Finally, don’t forget the exercise. Weight-bearing exercises will increase bone density and muscle mass, two of the things women lose fast after age 45, and you’ll keep your metabolism up thanks to the extra muscle.