Our bodies change so much over the years, and honestly, it can feel overwhelming trying to keep up. What worked in your 20s might not be what you need in your 40s—and that’s totally normal! The good news? A few key nutrition shifts at each stage can make all the difference in how you feel. So, let’s break it down in a way that actually makes sense—no complicated science talk, just real, practical tips you can use.
Teen Years: Building a Strong Foundation
Your teen years are all about growth—physically, mentally, and emotionally. Getting the right nutrients now sets you up for strong bones, balanced hormones, and steady energy (which, let’s be real, is so needed!).
What to Focus On:
Iron – Keeps your energy up and prevents that drained, sluggish feeling (hello, spinach, lentils, and red meat).
Calcium & Vitamin D – Help build strong bones that’ll last a lifetime (found in dairy, leafy greens, and fortified plant milks).
Omega-3s – Support brain health and help manage mood swings (think salmon, walnuts, and flaxseeds).
Best Supplements:
A solid multivitamin to fill in any gaps.
Omega-3s (fish oil or algae-based) for brain and mood support.
Probiotics to keep digestion smooth and skin clear.
Wellness Tip: Skip the energy drinks and excessive caffeine—they mess with your sleep and hormones more than you realize! Try herbal tea or a smoothie instead.
20s: Energy, Hormone Balance & Feeling Your Best
Your 20s are busy. Between work, relationships, and maybe even school, your body needs steady fuel. The focus here? Managing stress, keeping energy levels up, and setting the stage for long-term health.
What to Focus On:
B Vitamins – Boost energy and help manage stress (found in whole grains, eggs, and leafy greens).
Magnesium – Supports sleep, muscles, and helps you feel less tense (hello, dark chocolate, nuts, and seeds!).
Folate (B9) – Essential for hormone health, whether or not pregnancy is on your radar (found in avocados, lentils, and citrus fruits).
Best Supplements:
B-complex vitamins for energy and stress support.
Magnesium glycinate for better sleep and muscle relaxation.
Adaptogens like ashwagandha to help manage stress.
Wellness Tip: Strength training is your best friend! It not only helps with metabolism but also keeps bones and muscles strong for years to come.
30s & 40s: Managing Stress, Metabolism & Hormones
By now, life is probably a balancing act, and your body is shifting in subtle ways. This is the time to focus on keeping hormones happy, supporting metabolism, and maintaining muscle.
What to Focus On:
Protein – Helps keep metabolism strong and supports muscle (think eggs, tofu, legumes, and lean meats).
Zinc – Supports immunity and hormone balance (found in pumpkin seeds, chickpeas, and oysters).
Choline – Crucial for brain function and liver detox (found in eggs and cruciferous veggies).
Best Supplements:
Collagen peptides for skin, joints, and gut health.
Milk thistle to support liver function and hormone balance.
A good probiotic to keep digestion smooth.
Wellness Tip: If coffee is your lifeline, try drinking it after breakfast instead of first thing—it helps prevent blood sugar crashes and stress spikes!
50s & Beyond: Strength, Brain Health & Longevity
Menopause, metabolic shifts, and changing energy levels mean it’s time to focus on bone strength, heart health, and keeping inflammation low. Aging doesn’t mean slowing down—it means adjusting so you can keep thriving.
What to Focus On:
Vitamin K2 & D3 – Work together to keep bones strong and support heart health (found in fermented foods, leafy greens, and fatty fish).
CoQ10 – Supports heart health and energy (found in organ meats, fish, and nuts).
Curcumin (Turmeric) – A powerful anti-inflammatory for joints and brain health.
Best Supplements:
Calcium with K2 & D3 for bone support.
CoQ10 or PQQ for heart and brain function.
Resveratrol or green tea extract for anti-aging and cognitive health.
Wellness Tip: Strength training, walking, and hydration are non-negotiable. Keep moving, keep nourishing, and keep doing what makes you feel good!
Final Thoughts: Your Health is an Evolution, Not a Checklist
There’s no one-size-fits-all approach to health, and that’s the beauty of it. Your body is always changing, and that’s okay. Whether you’re focusing on energy, stress, hormones, or longevity, small, consistent habits make all the difference.
At IVY Integrative, you can build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!
Author: Dr. Marissa Boyd, ND
References:
Gibson, R. S., Heath, A. L., & Ferguson, E. L. (2002). Risk of suboptimal iron and zinc nutriture among adolescent girls in Australia and New Zealand: causes, consequences, and solutions. Asia Pacific journal of clinical nutrition, 11 Suppl 3, S543–S552. https://doi.org/10.1046/j.1440-6047.11.supp3.10.x
Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. (2011). Dietary reference intakes for calcium and vitamin D. National Academies Press. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279073/
Mosconi, L., Berti, V., Quinn, C., McHugh, P., Petrongolo, G., Osorio, R. S., Connaughty, C., Pupi, A., Vallabhajosula, S., Isaacson, R. S., de Leon, M. J., Swerdlow, R. H., & Brinton, R. D. (2017). Perimenopause and emergence of an Alzheimer's bioenergetic phenotype in brain and periphery. PloS one, 12(10), e0185926. https://doi.org/10.1371/journal.pone.0185926
Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.