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Free checklist · 15 printable pages
17 Nutrients Women Over 50 Need
A food-first checklist of the nutrients that matter more after menopause, how much to aim for, and the everyday foods that cover them.
Get the free checklist
What’s inside
After menopause, a few things change at once: you need fewer calories, but some nutrients matter more, and your body absorbs a few of them less well.
This checklist covers 17 of them, why each one counts, a daily aim, and the everyday foods that get you there. It ends with a sample day, what to ask at your checkup, and a one-week tracker.
- More nutrition in fewer caloriesWhat changes after 50
- All 17 at a glanceYour daily aims on one page
- Muscle, strength and bonesProtein, calcium, vitamin D, vitamin K and magnesium
- Heart and blood pressurePotassium, fiber and omega-3
- Brain, nerves and energyVitamin B12, folate and more
- Immune health and repairZinc, vitamin C and vitamin E
- The two that change directionLess iron, and more water than you think
- One food-first dayA sample day that covers a lot
- Your checkup list and one-week trackerFood first, then test
A look at the pages
Who it’s for
- You are 50 or older, or close to menopause
- You want to eat well without a long supplement list
- You wonder which nutrients matter more now
- You want questions to bring to your next checkup
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free checklistEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
Read the articles behind it
- Best Protein Sources for Women Over 35 Who Want to Build Muscle
- Vitamin D Deficiency: More Common Than You Think, and More Overdiagnosed Than You’ve Been Told
- Magnesium: The Most Underrated Nutrient Most Women Are Missing
- Calcium vs. Vitamin D vs. Magnesium: What You Actually Need for Bone Health
- The Best Omega-3 Sources If You Don’t Eat Fish
- Zinc, B12, and Folate: The Nutrients Women Drop the Ball on Most
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