Our bodies’ nutritional needs evolve with every life stage, impacting everything from energy levels to skin elasticity and bone density. Understanding these shifts can help us stay healthy, strong, and vibrant at every age. At Reformed, we’re dedicated to empowering you with knowledge on essential nutrients for lifelong wellness. Here’s a breakdown of the key nutrients to prioritise as you age.

In Your 20s: Building a Strong Foundation

Your 20s are a time of growth and establishing the foundation for lifelong health. In this decade, it’s essential to support peak bone density, muscle mass, and skin health. One nutrient to prioritise now is collagen. Although our bodies naturally produce collagen, levels begin to decline in the mid to late 20s, which can affect skin elasticity, joint comfort, and even gut health.

Key Nutrients:

Calcium & Vitamin D

Why: These nutrients support strong bones, which is especially important as bone density peaks in your 20s.

Sources: Dairy products, leafy greens, fortified plant milks, and sunlight for Vitamin D.

Iron

Why: Iron is crucial for energy and focus, especially important for young adults with busy lifestyles.

Sources: Lean meats, beans, lentils, spinach, and fortified cereals.

Collagen

Why: Collagen supports skin elasticity, joint health, and overall tissue repair. Starting a collagen routine in your 20s can help counter the natural decline that begins in your late 20s.

Sources: Collagen supplements, particularly collagen peptides, which are easily absorbed, or collagen-rich foods like bone broth.

In Your 30s: Supporting Skin Health and Stress Resilience

In your 30s, the demands of work, family, and personal goals can increase, making it essential to prioritise nutrients that support energy, mental clarity, and skin health.

Key Nutrients:

B Vitamins

Why: Support energy production and help the body manage stress, which can be elevated during this decade.

Sources: Whole grains, eggs, leafy greens, and legumes.

Antioxidants (Vitamin C, Vitamin E)

Why: These antioxidants combat oxidative stress, which can affect skin health and immunity.

Sources: Citrus fruits, berries, nuts, and leafy greens.

Folate

Why: Folate plays a role in cell function and is especially important for women of childbearing age.

Sources: Beans, leafy greens, and fortified grains.

In Your 40s: Maintaining Muscle, Bone Health, and Vitality

In your 40s, muscle mass and metabolic rate can begin to decline, and skin changes may become more noticeable. Focusing on nutrients that support muscle maintenance, bone health, and skin structure can make a big difference.

Key Nutrients:

Protein

Why: Supports muscle maintenance and metabolic health, both of which can start to slow in the 40s.

Sources: Lean meats, beans, lentils, tofu, and Greek yogurt.

Calcium and Magnesium

Why: Help maintain bone density and muscle function.

Sources: Dairy, leafy greens, almonds, and seeds.

Fiber

Why: Aids in digestion and supports heart health, which becomes increasingly important with age.

Sources: Whole grains, fruits, vegetables, and legumes.

In Your 50s: Prioritizing Heart and Joint Health

In your 50s, cardiovascular health, joint mobility, and bone density are key. Many people also experience hormonal changes that impact bone health, especially post-menopausal women.

Key Nutrients:

Omega-3 Fatty Acids

Why: Known for reducing inflammation, supporting heart health, and promoting joint mobility.

Sources: Fatty fish, chia seeds, walnuts, and flaxseeds.

Vitamin D and Calcium

Why: Essential for preventing bone loss, especially as estrogen levels decline in post-menopausal women.

Sources: Fortified milk or plant milks, sunlight, and fortified foods.

Vitamin K

Why: Supports bone health by helping with calcium absorption.

Sources: Leafy greens, broccoli, and Brussels sprouts.

In Your 60s and Beyond: Boosting Immunity and Preserving Vitality

As we reach our 60s and beyond, nutrient absorption can slow, making it essential to focus on foods that support immunity, cognitive health, and bone density.

Key Nutrients:

Vitamin B12

Why: Crucial for brain health and energy, though it becomes harder to absorb with age.

Sources: Meat, dairy, eggs, and fortified cereals (consider supplements if recommended by a healthcare provider).

Vitamin C and Zinc

Why: Important for immune health, which can decline naturally with age.

Sources: Citrus fruits, bell peppers, seafood, and seeds.

Calcium, Magnesium, and Potassium

Why: These minerals work together to support bone density, muscle function, and blood pressure.

Sources: Dairy, leafy greens, bananas, and nuts.

Tips for Every Age

Stay Hydrated: Hydration is essential for cellular health and skin vitality at every age.

Eat Whole Foods: Whole foods offer a rich source of vitamins, minerals, and antioxidants to support your body naturally.

Consider Starting a Collagen Routine Early: Since collagen levels begin to decline in your late 20s, adding collagen to your diet early can help support skin elasticity and joint health, keeping you feeling and looking your best as you age.

Aging is a natural and beautiful process, and with the right nutrition, you can support your body every step of the way.