Despite what X-famous biohackers preach (looking at you, Bryan Johnson), there’s no escaping the march of time. Whether you’re a supermodel, pop star, athlete, billionaire, or regular Joe, age comes to us all, regardless of how much we exercise, sleep, eat, or brain training throw it at you.
And with him aging a lot of changes occur in your body, both externally (e.g wrinkles, gray hairand liver spots) and internal (as brain fog, bad memoryand lower adhesion strength). Some of these changes may involve changes in your nutritional needs. This change is even reflected in the USDA’s official dietary intake recommendations: Many nutrients “show very specific increases after a certain age.” Janice Dada, MPH, RDNis a registered dietitian and intuitive eating consultant, tells SELF.
In the case of women, this transition is often approx perimenopause and age of changeas decreasing estrogen levelprogressive muscle lossloss of menstruation, and a spike in bone resorption (decomposition) establishes a new baseline, Rachel Pessah-Pollack, MDendocrinologist at NYU Langone Health and clinical professor at NYU Grossman School of Medicine, tells SELF. Here are four nutrients that women need more of after 40, and why.
Protein
Why you need more: While the USDA Dietary Guidelines for Americans, 2020-2025 officially no longer recommended protein After age 40, dieticians and medical professionals often recommend “trying to combat muscle atrophy,” Dada says. Sarcopenia, or age-related muscle wasting, can start around age 40 and is especially common in women, in part because they have less muscle mass to begin with. Over time, this can progress to the point where daily tasks such as carrying groceries, walking or even standing up become difficult – so increases protein intakea famous muscle builder, it can help delay the onset and keep you strong enough to function normally.
How much you need: According to Dr. Pessah-Pollack, aim for 1 to 1.2 grams of protein per kilogram of body weight per day (about 0.5 grams per pound)—that’s higher than the 0.8 grams of protein per kilogram of body weight per day (about 0.36 grams per pound). Older adults may need a total of 80-140 grams per day. Amy Burkhart, MD, RDphysician and registered dietitian specializing in gut health, previously said SELF.
