As we age, our bodies become less efficient at absorbing and utilizing certain nutrients, making women over 40 especially vulnerable to nutrient deficiencies. These deficiencies can disrupt key metabolic and hormonal functions, leading to symptoms like stubborn weight gain, fatigue, brain fog, and mood swings. Even with a seemingly healthy diet, it’s possible to fall short on essential vitamins and minerals that support energy production, thyroid function, and blood sugar balance.
Below are six ‘common’ nutrients you may be deficient in if you’re struggling with weight loss or low energy over 40.
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1. Vitamin C
Although it's well-known for its immunity-boosting properties, vitamin C is also a crucial component of a weight loss-friendly diet. "This vitamin is crucial for a healthy immune system and is also a powerful antioxidant, Dr. Foxman confirms. "It plays a role in energy production and can aid in fat oxidation during exercise."
According to him, "Low levels of vitamin C can make it more challenging to lose fat." To prevent this issue, consider adding vitamin C-rich foods like citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts to your plate. Your body (and taste buds) will thank you!
2. Vitamin D
Vitamin D plays a crucial role in so many aspects of your well-being. According to Dr. Foxman, it's also an essential ingredient to weight loss. "Vitamin D is essential for a variety of bodily functions, including the regulation of calcium and phosphorus absorption, immune function, and mood regulation," he says. "Regarding weight loss, research suggests that vitamin D may help regulate appetite and body fat."
A vitamin D deficiency could result in many health issues. Dr. Foxman points out that it's "associated with an increased risk of obesity and metabolic syndrome." Luckily, there are ways to up your intake. You can increase your vitamin D intake through sun exposure, fatty fish like salmon and mackerel, fortified foods like milk and orange juice, and supplements.
3. B Vitamins
B vitamins are also of utmost importance to your overall health, especially if you're trying to shed a few pounds. This group of vitamins includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, and folic acid, all of which are integral to many of your body's functions.
"B vitamins are important for metabolizing proteins, carbohydrates, and fats and converting food into energy," Dr. Foxman says. "Deficiency in B vitamins can lead to low energy and a slower metabolism, which can hinder weight loss." There are many fantastic sources of B vitamins. Dr. Foxman recommends opting for whole grains, meat (especially liver), eggs, nuts, seeds, legumes, and leafy greens. Yum!
4. Protein
Dr. Huffman shares firsthand experiences from two patients who struggled to lose weight. Both cases highlight the critical role of protein and fiber in a balanced diet.
"I had a working mother-of-two client who was cardio-cranialized: she got plenty of cardio and minimal protein in her meals (though she obsessively counted her calories). Despite her efforts, it wasn’t enough, and she wasn’t getting full, so she’d nibble all day," he says. This comes as no surprise, as protein has a high satiety factor, meaning it helps you feel full and satisfied, which can prevent overeating and unnecessary snacking.
5. Fiber
He further revealed, "Another patient, a self-described carbphobe, had only moderate fiber and was perpetually veering from high to low blood sugar, experiencing food cravings the whole time. These are classic examples of how nutrient deficiencies interfere with weight-loss attempts."
6. Fats
Despite their bad reputation, fats play a crucial role in our diet and can actually support weight-loss efforts when consumed in moderation. Healthy fats, such as those found in avocados, nuts, and olive oil, are rich in nutrients and can help keep you feeling fuller for longer periods, thus reducing overall calorie intake.
During weight loss, it's essential to keep yourself feeling full in order to avoid eating unnecessary calories, which is why Szymanowski says, "Fats are essential for optimal heart, body cell, and brain functioning. Monounsaturated fats are crucial to weight loss because they help you feel fuller for longer periods, reducing your calorie intake. They also boost metabolism and the ability of your body to burn calories." Noted! Healthy fats are abundant in foods like olive oil, avocado, nut butter, ghee, and nuts, but he reminds us to enjoy them in moderation.
