[The 40s Redesign, Part 18]: The 40s Guide [For Women]: Iron, Calcium, and Perimenopause Prep

Welcome back to the 40s Redesign.

In the last three posts, we’ve covered the “universal” supplements everyone in their 40s should consider (D, Mg, Omega-3).

But let’s be honest: the 40s experience is not universal. The hormonal “rollercoaster” (Part 1) that women experience is profoundly different from what men go through.

For women, this decade is defined by one word: Perimenopause. This is the 5-10 year transition before menopause, and it’s when your hormones (especially Estrogen) go from a predictable rhythm to a chaotic, unpredictable “storm.”

This storm brings new challenges, and your nutritional needs change fast. This post is dedicated to the women in our 40s. Here’s what you need to focus on right now.

---

1. The Great Iron Paradox

In your 40s, your iron status can become erratic.

• The “Too Low” Risk: As your cycle becomes unpredictable, you may experience much heavier or more frequent periods. This can drain your iron stores (ferritin) very quickly, leading to anemia.
• The Symptoms: This is not just “being tired.” It’s bone-crushing fatigue, weakness, shortness of breath, “brain fog,” and a “washed-out” feeling. It mimics depression.
• The “Too High” Risk: Conversely, as you get closer to menopause and your periods stop, you are no longer losing iron every month. For some women, iron can build up, which is pro-inflammatory.
• The 40s Rule: DO NOT guess. Do not take an iron supplement “just in case.” Get your ferritin levels tested by your doctor. If you are low, supplement. If you are normal or high, do not take extra iron.

2. Calcium & The Bone “Bank Account”

We touched on this in Part 16, but it’s worth its own section.

• The 40s Problem: Estrogen is your bones’ #1 protector. It controls the cells that rebuild your bone. As estrogen starts its chaotic decline, this “rebuilding” signal gets weaker. Your body starts withdrawing from your “bone bank account” faster than it deposits.
• The Solution: You must get enough calcium. But (as we learned), calcium alone is useless. You need the “team.”
  1. Calcium: 1,200 mg/day (from food is best: dairy, leafy greens, sardines).
  2. Vitamin D3: To absorb the calcium (Part 16).
  3. Magnesium: To direct the calcium into your bones (Part 16).
  4. Vitamin K2: The “other” director. K2 works with D & Mg to ensure calcium ends up in your skeleton, not your arteries.
• Takeaway: Your 40s are your last chance to get serious about bone density. Don’t just take calcium; take the “team.”

3. “Taming the Storm”: Phytoestrogens & B-Vitamins

This is about managing the symptoms of the perimenopause storm.

• Hot Flashes, Night Sweats, Mood Swings: These are often caused by the “crash” after an estrogen “surge.”
• Solution 1: Phytoestrogens: These are plant-based compounds (like flaxseed and soy) that weakly mimic your body’s own estrogen. They can act as a “buffer.” When your estrogen surges, they “block” some of the receptors. When your estrogen crashes, they provide a “gentle” lift. This helps “smooth out” the rollercoaster.
• Solution 2: B-Vitamins: Your 40s stress (Part 4) burns through B-vitamins, which are crucial for creating mood-stabilizing neurotransmitters (like serotonin). A good B-Complex can be a game-changer for mood and energy.
• Solution 3: Magnesium: We’re back to our friend from Part 16. Magnesium is essential for calming the nervous system and can be incredibly helpful for the anxiety and poor sleep that often accompany perimenopause.

Conclusion: You Are Not Going Crazy

The changes in your 40s are real. They are hormonal. They are biochemical. You are not “losing it.” Your body is just operating with a new, chaotic set of instructions.

By getting your iron tested, supporting your bones with “Team Calcium,” and managing symptoms with “buffers” like B-Vitamins and phytoestrogens, you can regain control.

Now, it’s time to address the other half of the population, who are facing their own unique set of 40s challenges.

In Part 19, we’ll cover: “[For Men] The 40s Guide: Nutrients for Vitality and Prostate Health.”

Over to you (ladies): What’s the #1 perimenopause symptom you wish more people talked about? Let’s get real in the comments.

---

(Blog Post Ends)