Fueling Your Health: Nutrition Tips for Women 60+
As we get older, what we eat matters more than ever. Nutrition plays a key role in how we feel day to day and how we age over time. The right foods can boost your energy, protect your bones, support brain health, and keep your muscles strong.
For women in their 60s and beyond, paying attention to nutrition is especially important because your body’s needs change with age.
Why Nutrition Matters More After 60
- Muscle loss speeds up. Starting around 60, women can lose 1–2% of muscle each year. Protein and strength training help you stay strong and independent.
- Bone health becomes critical. Over half of women over 60 have low bone density. Getting enough calcium, vitamin D, and collagen can help prevent fractures.
- Your metabolism slows. You may need fewer calories, but your need for nutrients goes up, so it's important to make every bite count.
- Your body absorbs less. With age, it gets harder to absorb certain nutrients like B12 and vitamin D. Supplements or fortified foods (foods that have extra vitamins or minerals added)may help.
Key Nutrients to Focus on
There are certain nutrients that become especially important for women as they age, helping to support bone strength, muscle health, heart health, and overall well-being.
Vitamin D
Supports bone strength, immune health, and brain function. After menopause, lower estrogen levels increase the risk of bone loss, making vitamin D especially important. Sources: Sunshine, fortified milk or plant milk, salmon, eggs, supplements
Calcium
Essential for strong bones and proper function of the heart and muscles. Post-menopause, calcium is critical to help prevent osteoporosis. Sources: Milk, yogurt, cheese, fortified plant milks, canned fish with bones, kale
Protein
Helps maintain muscle, supports immune function, and keeps you full longer. Adequate protein is important for preserving muscle mass, which declines faster after menopause. Sources: Eggs, chicken, Greek yogurt, tofu, fish, beans, protein powders
Omega-3s
Support heart health, brain function, and reduce inflammation. Heart disease risk rises after menopause, making omega-3s particularly beneficial. Sources: Salmon, tuna, sardines, walnuts, chia seeds, flaxseeds, soybeans, fish oil
Fiber
Supports digestion, lowers cholesterol, and helps manage blood sugar. Sources: Whole grains, berries, beans, leafy greens, flax seeds
Collagen
Supports skin elasticity, joint health, and bone strength. While you can’t absorb collagen in its whole form, you can eat foods that provide the building blocks your body needs to make it. Sources: Strawberries, bell peppers, broccoli, meat, fish, egg whites, peanuts, nuts, seeds, leafy greens
Other helpful nutrients to consider include Vitamin B12, which supports brain and nerve health, and Magnesium, which helps with muscles and sleep. While getting enough of these nutrients is important, healthy eating doesn’t need to be complicated. With a few simple habits, you can add more nutrition into your daily routine.
Easy Tips to Add More Nutrition Every Day
- Start your day with 25–30 grams of protein. This helps with muscle maintenance and keeps you full longer. Try adding cottage cheese to scrambled eggs for extra protein.
- Sprinkle chia or flaxseeds into smoothies or oatmeal. An easy way to boost omega-3s for heart and brain health.
- Pair vitamin C with iron-rich foods. Vitamin C helps your body absorb iron more effectively. Try adding strawberries to fortified cereal or bell peppers with beans.
- Swap white grains for whole grains. Choosing oatmeal, quinoa, or whole-grain bread instead of white bread or rice adds fiber to support digestion and heart health.
- Use Greek yogurt as a base. Swap sour cream or mayonnaise for Greek yogurt to add protein and probiotics while cutting down on saturated fat.
Supplements: Not All Are Created Equal
Supplements can help fill nutrient gaps, but not all are created equal. Quality, dose, and ingredients can vary widely between brands. Some supplements may also interact with medications, affecting how well your medicine works or causing side effects.
Because of this, it’s important to tell your provider about every supplement, vitamin, or herbal product you take. This helps your care team ensure your supplements are safe with your current medications, prevent interactions, and recommend the right type and dose for your body and health goals
Even natural or over-the-counter products can have strong effects. Common interactions include:
- Vitamin K (found in some multivitamins or greens) can affect blood thinners like warfarin
- Calcium can reduce the absorption of certain thyroid medications or antibiotics
- St. John’s Wort can interfere with antidepressants and blood thinners
- High-dose vitamin E can also increase bleeding risk
Knowing about supplement safety is just one part of supporting your health. There are also local resources and programs available to help you make healthy choices every day.
Local Resources
Viverant - offering physical therapy, nutrition guidance, and personal training.
This is Your Life Coaching - Ditch the diets and find food freedom.
Final Thoughts
Healthy aging starts with what’s on your plate, but it doesn’t need to be complicated. Small changes can lead to big results over time. Your provider can help you create a personalized plan that supports your body, your goals, and your life.
Now is a great time to schedule your Annual Wellness Visit (AWV) or annual physical to review your health and nutrition goals. Call 888-290-1209. to book your appointment today.
Let’s age powerfully—together.
Your Herself Health Care Team