top of page

Nutrition Essentials for Women in their late 30s-40s

Women in their late 30s and 40s often face unique nutritional needs as they navigate significant life changes, including career advancements, raising families, and the onset of perimenopause. During these years, focusing on a balanced diet is crucial for maintaining energy levels, supporting overall health, and preparing the body for the changes associated with aging. In this blog, we will explore key nutrients essential for women in this age group, with a particular focus on managing perimenopause.

Key Nutrients for Women in Their 30s-40s

While some of the nutrients women in this are range need match some of the nutrients they needed in their childbearing years, the reasoning shifts to support bone health, hormonal balance, and energy maintenance. There are some additional nutrients women in their 30s and 40s need to support mood, immune health, and more. Below, I have outlined key nutrients.


Bone density tends to decrease with age, making calcium crucial for maintaining strong bones and preventing osteoporosis. Women in their 30s and 40s should aim for 1,000 mg of calcium per day.

Sources of Calcium:

·         Low Fat Milk

·         Greek Yogurt

·         Low Fat Cheese

·         Fortified plant-based milks (almond, soy)

·         Dark green, leafy vegetables

Vitamin D

Vitamin D enhances calcium absorption and supports bone health. It also plays a role in immune function and mood regulation. Women should aim for 600-800 IU of vitamin D daily.

Sources of Vitamin D:

·         Fatty fish (salmon, mackerel)

·         Fortified dairy products

·         Egg yolks

·         Sunlight exposure


Iron is essential for energy levels and preventing anemia, which can become more common during perimenopause due to changes in menstrual cycles. Women need 18 mg of iron per day.

Sources of Iron:

·         Lean red meat

·         Poultry

·         Fish

·         Lentils and beans

·         Dark green, leafy vegetables

Omega-3 Fatty Acids

Omega-3 fatty acids help reduce inflammation, support heart health, and may alleviate some symptoms of perimenopause, such as mood swings and hot flashes.

Sources of Omega-3s:

·         Fatty fish (salmon, trout)

·         Flaxseeds and chia seeds

·         Walnuts

·         Algal oil (plant-based omega-3 supplement)

B Vitamins

B vitamins, including B6, B12, and folate, are essential for energy production, brain health, and hormonal balance. They can also help manage symptoms of perimenopause, such as mood changes and fatigue.

Sources of B Vitamins:

·         Whole grains

·         Lean meats and poultry

·         Eggs

·         Leafy green vegetables

·         Legumes

Perimenopause and Nutrition

Perimenopause, the transitional phase before menopause, usually begins in a woman’s 40s but can start in her 30s. This period is characterized by fluctuating hormone levels, leading to symptoms such as hot flashes, night sweats, mood swings, and irregular periods. Nutrition can play a significant role in managing these symptoms.


Phytoestrogens are plant compounds that mimic estrogen in the body and can help balance hormone levels during perimenopause.

Sources of Phytoestrogens:

Soy products (tofu, tempeh, edamame)

·         Flaxseeds

·         Sesame seeds

·         Whole grains


A high-fiber diet supports digestive health, helps maintain a healthy weight, and can stabilize blood sugar levels, which is important as metabolism changes during perimenopause.

Sources of Fiber:

·         Whole grains (oats, brown rice)

·         Fruits and vegetables

·         Legumes

·         Nuts and seeds


Magnesium aids in muscle relaxation, reduces stress, and improves sleep quality, which can be disrupted during perimenopause.

Sources of Magnesium:

·         Nuts and seeds

·         Dark chocolate

·         Spinach

·         Black beans


Staying hydrated is crucial for managing perimenopausal symptoms like hot flashes and dryness. Aim to drink at least 8 glasses of water daily.

Other Recommendations

In addition to focusing on these key nutrients, consider these tips for a healthy lifestyle:

·         Regular Exercise: Engaging in weight-bearing exercises helps maintain bone density, while aerobic activities support cardiovascular health.

·         Stress Management: Practices like yoga, meditation, and deep breathing can help manage stress and improve overall well-being.

·         Avoid Trigger Foods: Spicy foods, caffeine, and alcohol can exacerbate perimenopausal symptoms for some women.


Maintaining a balanced and nutrient-rich diet during your 30s and 40s is essential for supporting overall health and managing the changes associated with perimenopause. By focusing on key nutrients and adopting healthy lifestyle practices, women can navigate this transitional phase with greater ease and vitality.



bottom of page