Micronutrients You Might Be Missing-And Why They Matter More Now

By Frances Blewitt, CL.N

It’s easy to focus on calories, carbs, or protein when thinking about food-but it’s often the micronutrients that make or break how we feel.

These vitamins, minerals, and trace elements don’t just support wellness-they fuel your metabolism, immunity, cognition, bone health, and resilience. And as we age, our need for many of them actually increases-while our ability to absorb them often decreases.

So even with a “healthy” diet, you might be running low without realizing it.

Let’s explore the key micronutrients I watch most closely with clients over 40-and why they deserve a place on your radar.

🌿 Why Micronutrient Needs Change with Age

Here’s what’s working against us (and why personalization matters more than ever):

• Stomach acid and enzyme production decline, impairing absorption of B12, iron, magnesium, and zinc

• Medications (like PPIs, statins, metformin, or diuretics) can deplete nutrients over time

• Chronic stress and inflammation increase the body’s demand for antioxidants and minerals

• Lifestyle factors like alcohol, caffeine, low fiber, or poor sleep interfere with absorption and storage

• Hormonal shifts influence bone density, thyroid function, and immune resilience-all dependent on key micronutrients

Even subtle deficiencies can lead to fatigue, brain fog, anxiety, immune suppression, and premature aging.

💡 Key Micronutrients to Pay Attention to After 40

1. Magnesium

Supports: sleep, muscle relaxation, blood sugar, mood, digestionSigns of depletion: cramps, anxiety, constipation, poor sleep, headachesNote: Often depleted by stress and sugar

2. Vitamin D

Supports: immune health, bone density, mood regulation, inflammation balanceSigns of depletion: fatigue, low mood, bone aches, frequent illnessNote: Hard to get from food alone-consider testing + sunlight or supplementation

3. B12 and Folate

Support: energy production, nervous system health, brain functionSigns of depletion: fatigue, tingling, poor memory, low moodNote: B12 absorption decreases with age and low stomach acid

4. Zinc

Supports: immunity, wound healing, taste/smell, skin healthSigns of depletion: frequent colds, slow healing, low appetite, hormonal imbalanceNote: Often depleted by stress, refined grains, or certain meds

5. Omega-3 Fatty Acids (EPA/DHA)

Support: brain health, heart function, inflammation, hormone balanceSigns of depletion: dry skin, joint pain, mood swings, memory issuesNote: Aim for 2+ servings of fatty fish weekly-or supplement if needed

6. Calcium + Vitamin K2

Support: bone density, cardiovascular health, cellular signalingNote: Balance calcium intake with K2 and magnesium for proper absorption

⚠️ Are You Missing These Signs?

Even borderline deficiencies can affect your quality of life. Watch for:

• Brain fog or slower thinking

• New or worsening anxiety or irritability

• Trouble sleeping or relaxing

• Getting sick more often

• Muscle weakness or twitching

• Aches, fatigue, or unexplained mood changes

These are not just signs of “getting older.” They’re often correctable with nutrient repletion and better absorption strategies.

🔎 Functional Nutrition in Action

In my practice, I often use symptom tracking, food journals, and (if needed) nutrient testing to uncover:

• What your diet is currently providing

• What your body isn’t absorbing

• Which foods or habits may be depleting you

• How to build a supportive plan with nutrient synergy

You’d be amazed how many symptoms improve-not with elimination diets-but with targeted replenishment.

🌿 Final Thoughts

Micronutrients may be small, but their impact is enormous. As we age, intentional nourishment matters more than ever.

This is where personalized nutrition really shines because it's not about avoiding food, it’s about using food strategically to rebuild what life, stress, and time have worn down.

Want to Know What You’re Missing?

In my Executive Burnout Reset, we help uncover where your body needs support and how to reintroduce strength, clarity, and vitality through food-first, personalized strategies.

📩 Book a discovery call to get started with targeted nourishment for the decade you’re in.

Important Information.  I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.