As women enter their forties, their bodies go through changes that make certain nutrients even more important. Vitamin D stands out as one that many fall short on, yet it plays a key role in keeping bones strong, supporting the immune system, and helping regulate blood sugar. Dietitian Hennis Tung points out that this shortfall is common in this age group. The good news is that a handful of accessible foods can naturally boost your levels.
Salmon tops the list for good reason. A modest 3-ounce serving of cooked sockeye salmon supplies about 70 percent of the daily recommended vitamin D intake. Beyond that, it delivers omega-3 fatty acids, zinc, and magnesium, all valuable for women navigating midlife. Dietitian Talia Follador frequently recommends it to her clients, and choosing canned salmon with the bones adds a helpful dose of calcium.
Enriched tofu offers a terrific plant-based alternative that often flies under the radar. Roughly 3.5 ounces provides around 12 percent of your daily needs. It also brings calcium while keeping saturated fat low, which benefits heart health over time. Nutritionist Amy Brownstein highlights it as a practical and nutrient-dense option.
Mushrooms bring something unique to the table. When exposed to ultraviolet light, they can produce vitamin D on their own. Many store-bought varieties now receive this treatment after harvest, raising their content significantly. Dietitian Lauren Manaker adds that they contain ergothioneine, an amino acid linked to sharper cognitive function as we age.
Wild Alaskan halibut is another worthwhile pick that deserves more attention. A 3-ounce portion contributes about 15 percent of daily vitamin D requirements. Its mild taste makes it easy to pair with vegetables, whole grains, or a drizzle of olive oil. It also supplies selenium and B vitamins that support energy and immune health.
Vitamin D works best alongside other nutrients. Neurologist Dr. Lynette Gogol explains that calcium relies on vitamin D for proper absorption, benefiting bones, muscles, and nerves. Magnesium aids the body’s use of vitamin D while promoting relaxation and better sleep. As the years pass, focusing on quality protein and plenty of fiber becomes equally important for maintaining muscle and reducing risks related to heart disease and metabolism.
Small dietary adjustments can add up quickly. Including these foods regularly helps close the vitamin D gap that so many women over 40 face. Pairing them with balanced meals creates a solid foundation for feeling your best through midlife and beyond.
Which of these vitamin D-rich foods will you try first, or do you have another favorite way to boost your intake? Share your thoughts in the comments.
