Over 50 and Foggy or Tired? 4 Key Nutrients Your Body May Be Missing
Correcting a shortfall can help reduce your risk of bone loss, memory issues and more
Key Takeaways
- Vitamin D and calcium help maintain strong bones and reduce the risk of fractures.
- Vitamin B12 supports healthy nerves and red blood cells; low levels can contribute to fatigue.
- Magnesium-rich foods include nuts, beans, whole grains and leafy greens that support wellbeing.
Even subtle shifts in your mood or energy levels can be signs your body is running low on key nutrients it needs—a common issue after 50. The good news: Boosting your levels of these crucial vitamins and minerals is easier than you may think. Add more of the right foods to your plate and you’ll start feeling like yourself again. Here, four essential nutrients women in midlife often fall short on and the tasty picks that help replenish them
Nutrients women need more after age 50
If you’re feeling “off” or not quite like your happiest, healthiest self, you can get a blood test to confirm a nutrient shortfall. The caveat: You’ll likely need to make the request, since these types of screenings are not routinely offered. “I encourage patients to advocate for themselves and ask to get these drawn, whether with your primary care provider or a specialist,” says Rucha Shah, MD, a gastroenterologist at HonorHealth in Scottsdale, Arizona. And ask for them every year. “These annual tests help prevent falls, protect bones and keep you strong.”
The crucial nutrients that should be on your radar, especially after age 50:
Vitamin D
As many as 65 percent of women over 50 are low in this “sunshine” vitamin, shows research in Journal of Translational Medicine. One big reason: “The skin becomes less efficient at producing vitamin D from sunlight as we age,” explains Dr. Shah. This problem worsens in winter since the angle of the sun’s rays reduce vitamin D production in northern states. Unfortunately, a lack of this nutrient can spell trouble for your skeleton. “Vitamin D deficiency accelerates bone loss and increases fracture risk,” warns Dr. Shah. It can also contribute to muscle weakness and raise your chance of falls, she adds. Most surprising? “Low D levels are linked to mood disturbances, impaired cognitive function and depression during menopause.”
To replenish: Choose vitamin D-rich foods, which includes fatty fish (such as salmon, mackerel and sardines) and egg yolks, recommends Dr. Shah. You can also help fill in the gap with fortified options, such as dairy milk, plant-based milk, orange juice and cereal. Aim for 600 IU if you’re under 71 and 800 IU if you’re 71 or older.
Calcium
A striking 74 percent of women over 51 aren’t getting enough of this mineral from their diet, according to a study in The American Journal of Clinical Nutrition. What’s more, you might not be getting as much as you think if you have certain health issues. “Calcium absorption drops with long-term use of acid-reducing medications and inflammatory GI conditions,” explains registered dietician nutritionist Tina Musselman, founder of The Pointe nutrition and counseling practice in Joliet, Illinois. That’s a critical concern because this nutrient helps bones stay strong, reducing your fracture risk, she explains.
To replenish: “Good calcium sources include yogurt, milk and cheese,” says Musselman. Non-dairy options work too—spinach, kale and broccoli, tofu and soy milk all deliver meaningful amounts. Strive to get the recommended 1,200 mg a day.
Vitamin B12
One in five women over 60 have low levels of this important nutrient, according to The US Department of Agriculture. “As we age, we don’t produce as much acid in our stomach, which is needed to help absorb vitamin B12 from food,” explains registered dietitian Hillary Wright, co-author of The Menopause Diet Plan. So, you might think you’re getting enough but are still falling short. “Some medications also interfere with B12 absorption, including metformin for diabetes and acid-blocking drugs for gastric reflux disease.” Left untreated, a B12 deficiency can trigger neurological issues like memory problems, along with anemia that causes fatigue and weakness.
To replenish: Look to beef, salmon, tuna, yogurt and egg yolks. Snacks like Archer Beef and Cheese Mini Meat Sticks make it easy to boost your levels on the go. Many cereals, dairy milk and milk alternatives are fortified with B12 as well. Set a goal to get 2.4 mcg daily.
Magnesium
About 70 percent of us are low in this mineral, say Johns Hopkins University scientists. One major reason: Most of us simply don’t eat enough magnesium-rich foods, explains Dr. Shah. “Add to that, the intestine doesn’t absorb this nutrient as well in midlife, and the kidneys excrete more of it.” Many common medications—such as diuretics for blood pressure, PPIs for reflux and certain antibiotics—also prompt the kidneys to release magnesium, she notes. When levels dip, you may notice cramps, fatigue and weakness. And if not reversed, Dr. Shah cautions that chronic deficiency can raise the risk of cardiac arrhythmias, insulin resistance and even hospitalization.
To replenish: Enjoy more whole grains, nuts (especially almonds and cashews), beans and leafy green vegetables like spinach, recommends Dr. Shah. A totable container like the PlanetGoods by PlanetBox To-Go Salad Bowl Kit makes it easy to bring a leafy green salad and toppings like nuts or beans with you for lunch on the go. Target 310 mg to 320 mg for your daily intake.
A version of this article appears in the November 9, 2026, issue of Woman’s World.
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