Nutrition

Nutrition after 40 shapes your blood sugar, your heart and your gut. No miracle foods and no extreme diets: just the changes that make the biggest difference, explained simply.

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1. The longevity diet after 40

   What to eat to age well, without extreme rules.

2. How much protein you need

   After 40 protein needs go up: get your target in grams.

3. Weight loss after 40

   Lose fat while keeping the muscle that protects your metabolism.

4. Supplements: what is worth it

   The few with good evidence, and the many you can skip.

What changes in nutrition after 40

Your body needs about the same nutrients as before, but less energy. At the same time, protein becomes more important, because it helps you keep muscle as you age. Many people also tolerate large portions of starchy or sugary food less well than they used to.

A simple plate works for most people: half vegetables, a quarter protein and a quarter whole grains or starchy foods, with healthy fats like olive oil, nuts and fish. Cutting sugary drinks and ultra-processed snacks usually brings more benefit than any single superfood.

Do I need supplements?

Most people do not need many. Creatine has good evidence when combined with strength training, and vitamin D or B12 help if you are low, but food comes first. Our supplements guide explains who might benefit, and when to talk to your doctor first.

Related guides

1. Insulin resistance and aging

   Why the same food hits differently at 45.

2. Heart attack risk calculator

   Food is a big lever for your heart: see your 10-year risk.

3. What your metabolic age means

   How diet, sleep and muscle add up.