Strong, Nourished, Unstoppable: The Midlife Nutrition Secrets No One Talks About
Feeling tired, losing hair, or having weaker bones?
Learn the importance of Iron, vitamin D and protein in midlife and the simple steps you can take.
Why am I always tired in perimenopause?
If you’ve ever thought, “Why do I feel like I’ve aged overnight?” you’re not alone. Midlife brings more than hot flashes. Many women notice fatigue, thinning hair, weight shifts, and aching joints.
Let’s be honest, midlife fatigue is real. You’re eating “healthy,” you’re doing your best, and yet you still wake up tired, your jeans feel tighter, and lifting your grocery bags feels harder than it used to.
Here’s the truth most diets never tell you: midlife isn’t about eating less; it’s about eating smarter.
The truth? It’s not “just age.” Your body is asking for new kinds of fuel and support. Three key players often make the biggest difference: Iron, Vitamin D, and Protein.
Can low iron cause hair loss in women over 40?
Yes — and it’s more common than you think.
Iron deficiency can manifest as persistent tiredness, pale skin, brittle nails, and even hair thinning. The important blood marker isn’t just haemoglobin, but ferritin, which shows your iron stores.
👉 What to do next:
- Ask your clinician for a CBC + ferritin test.
- Add iron-rich foods like lentils, spinach, pumpkin seeds, and, if you eat it, red meat. Pair with vitamin C (such as lemon or bell peppers) to enhance absorption.
- Only supplement iron if a test shows you’re low; too much can be harmful.
How much vitamin D do I need in midlife?
Vitamin D is often called the “sunshine vitamin,” but in midlife, it’s a bone and mood protector. Low levels are linked to weaker bones, higher fracture risk, low mood, and fatigue.
What to do next:
- Ask for a 25-hydroxyvitamin D test.
- If low, your clinician may recommend daily vitamin D supplements. The right dose depends on your blood level, so avoid guessing.
- Get safe sunlight exposure if possible and include fortified foods or fatty fish in your diet.
What are the best protein foods for women in midlife?
Here’s the secret: protein is your metabolic superpower after 40.
Without enough Protein, muscle mass declines each year, slowing metabolism and making you feel weaker. Adding protein, along with strength training, helps preserve your strength, shape, and energy.
The Importance of Protein for Women in Midlife
As we age, maintaining adequate protein intake becomes increasingly important. Without sufficient protein, muscle mass gradually decreases each year, leading to a slower metabolism and a greater sense of weakness. This decline not only affects physical strength but also impacts overall energy levels and how the body uses and stores energy.
Incorporating more protein into your diet, coupled with regular strength training, is crucial for preserving muscle strength, maintaining your body’s shape, and supporting sustained energy throughout the day. Prioritising protein at each meal, alongside appropriate exercise, can help counteract the natural loss of muscle and keep you feeling stronger and more vital as you move through midlife.
What to do next:
- Aim for 20–30g protein per meal.
- Think: Greek yogurt + nuts, eggs, tofu, lentils, cottage cheese, salmon, or chickpea salads.
- Combine with 2–3 short strength sessions per week (bodyweight squats, resistance bands, or light weights).
The Midlife Power Plate (your everyday guide)
Picture your plate divided like this:
- Protein (25–30g): eggs, fish, lentils, tofu, Greek yogurt.
- Colourful vegetables: spinach, peppers, broccoli, and tomatoes.
- Healthy fats: avocado, nuts, olive oil.
- Boosters: citrus fruit for iron absorption, fortified milk for vitamin D.
This simple plate supports your energy, bones, mood, and metabolism, without complicated diets.
[CTA – want a plan that works for you? Book time with me now]
What blood tests should women in perimenopause ask for?
Here’s a quick checklist to discuss with your clinician:
- Ferritin + CBC (iron stores)
- 25-hydroxyvitamin D (vitamin D status)
- Thyroid (TSH) — thyroid issues can mimic perimenopause symptoms
- B12 if fatigue or nerve symptoms persist