By midlife, many people feel they’re doing the right things - eating reasonably well, staying active, trying to manage stress - yet still notice lower energy, slower recovery, or a sense that their body isn’t responding in the same way it used to.
While protein and fibre often dominate the conversation, minerals are fundamental to how the body functions. As we age, changes in intake, absorption, lifestyle and physiology can make consistently lower mineral status more noticeable.
Understanding why mineral levels are so important with age - and how to support them - can help you restore the nutritional foundations that keep energy, resilience and long-term health on track.
What Are Minerals and Why Are They So Important?
Minerals are essential nutrients. Unlike many other compounds in the body, we cannot make them ourselves - we rely entirely on dietary intake and effective absorption.
The role minerals play in energy, immunity, bones and hormones
Minerals are involved in:
- Energy production and metabolism
- Muscle contraction and nerve signalling
- Immune function
- Thyroid activity
- Antioxidant protection
- Bone structure and maintenance
These systems become increasingly important in midlife, when resilience may naturally decline.
Why minerals are the foundation of good health
Minerals are both structural and functional. They form the building blocks of bones and teeth, but they also enable enzymes to work, muscles to contract and nerves to communicate.
Without adequate mineral status, many core body systems simply cannot operate efficiently. In this sense, minerals truly form part of the body’s nutritional foundations.
How Ageing Changes the Way Your Body Uses Minerals
Reduced absorption in the gut
One of the most overlooked factors in midlife nutrition is absorption. As we age, digestive efficiency can decline, meaning we may not extract or absorb minerals as effectively as we once did.
Changes in stomach acid and digestive enzymes
Stomach acid plays a crucial role in releasing minerals from food and converting them into absorbable forms. Lower stomach acid - which becomes more common with age - can reduce mineral availability.
Simple habits such as slowing down at meals, chewing thoroughly, and eating in a calmer state can support digestion and improve nutrient utilisation.
Age-related shifts in metabolism and storage
Ageing can also affect how nutrients are transported, stored and used in the body. At the same time, long-term stress, busy lifestyles and irregular eating patterns can increase the body’s demand for certain minerals.
Modern Life: Why Mineral Depletion Is More Common Than Ever
Soil depletion and declining mineral content of food
There is ongoing discussion around whether modern agricultural practices have reduced the mineral density of soil and food. While debate continues, there is evidence suggesting that some foods may contain lower mineral levels than in the past.
Ultra-processed diets and lower nutrient density
More significantly, modern diets often rely heavily on ultra-processed foods. These tend to be lower in naturally occurring minerals compared with whole foods such as vegetables, legumes, nuts, seeds and whole grains.
Food quality and variety matter more than ever in midlife.
Stress and its impact on mineral loss
Chronic stress - whether from demanding careers, family responsibilities or irregular eating - places additional strain on the body. Ongoing stress may increase the body’s need for certain minerals, particularly magnesium.
Supporting mineral status is therefore not just about intake, but also about lifestyle balance.
Reduced appetite and lower food intake with age
Some individuals simply eat less as they age. Reduced food intake can unintentionally lower mineral consumption, especially if dietary variety is limited.
Must-have Midlife Minerals
Individual needs vary, but several minerals frequently stand out in midlife nutrition.
Magnesium – for energy, muscles and nerves
Magnesium is involved in over 300 enzymatic reactions. It contributes to:
- Energy-yielding metabolism
- Normal muscle and nerve function
- Reduction of tiredness and fatigue
Midlife is often characterised by demanding careers, family responsibilities, and long-term stress. Ongoing stress can increase the body’s demand for magnesium, while dietary intake is frequently lower than ideal. For this reason, magnesium intake is a key consideration for many people looking to support energy levels and overall resilience during this stage of life.
Zinc – for immunity and repair
Zinc supports immune function, digestion and metabolic processes. It also plays a role in maintaining stomach acid production, which further influences mineral absorption.
Selenium – antioxidant, immunity and thyroid support
Selenium is required in relatively small amounts, but intake can be low in European diets. It contributes to normal thyroid function, immune defence and antioxidant protection - all increasingly relevant in midlife.
Calcium – bone health in midlife
Calcium contributes to the maintenance of normal bones. This becomes particularly important for women after menopause, when bone turnover accelerates due to hormonal changes.
These minerals work together as part of a broader nutritional network, rather than in isolation.
Why Men and Women Have Different Mineral Needs
Hormonal changes influence how the body responds to ageing. Women experience a more abrupt hormonal shift around menopause, while men tend to experience more gradual changes over time.
These hormonal changes are associated with shifts in bone turnover, which is why nutrients such as calcium and magnesium, alongside vitamins D3 and K2 and regular weight-bearing exercise, are an important part of supporting bone health as we age.
Can You Get Enough Minerals from Diet Alone as You Age?
For most people, progress starts with the fundamentals:
- A varied, Mediterranean-style eating pattern
- Plenty of colourful vegetables, fruits, legumes, nuts, seeds, and whole grains
- Adequate protein across meals
- Eating in a way that supports digestion rather than undermines it
These habits provide a strong nutritional foundation and mineral intake through midlife and beyond.
However, in practice - busy lifestyles, dietary limitations and digestive changes can make consistent optimal mineral intake more challenging.
Supporting Your Body’s Mineral Foundations After 50
Choosing targeted, well-absorbed mineral support
When supplements are used, they work best as part of a wider nutritional strategy:
- Moderate doses rather than extremes
- Nutrients in forms the body can readily use
- Broad-spectrum formulations rather than isolated “quick fixes”
Minerals such as magnesium, zinc, and selenium are commonly included within this approach.
Why a balanced multinutrient, such as Wassen Prime Protect 50+, can support mineral levels as you age
Both Prime Protect 50+ Men and Prime Protect 50+ Women are designed to provide comprehensive, balanced support in just one daily capsule.
Each formula contains a broad spectrum of essential vitamins, minerals and antioxidants - including magnesium, zinc, selenium and B-vitamins - to support energy metabolism, immune function, muscle health and protection against oxidative stress.
Importantly, the formulas are tailored specifically for men and women over 50, recognising that nutritional needs shift with age and hormonal changes.
- Prime Protect 50+ Men includes targeted nutrients such as zinc to support testosterone balance, alongside magnesium for muscle and bone health and antioxidant nutrients to help protect cells from everyday stress.
- Prime Protect 50+ Women provides core mineral support alongside botanicals traditionally associated with women’s health, including sage and ashwagandha, with particular focus on energy, cognitive clarity, bone maintenance and overall resilience during and after menopause.
Both formulas use nutrients in bioavailable forms, meaning they are provided in forms the body can readily recognise and absorb.
Rather than megadosing individual nutrients, the focus is on delivering balanced, foundational support - helping to bridge potential nutritional gaps and restore the mineral foundations that modern life can quietly deplete.
Key Takeaway: Restoring the Foundations for Healthy Ageing
Ageing does not automatically mean deficiency. However, midlife is often the stage where small, cumulative nutritional gaps become more noticeable.
Focusing on:
- A varied, whole-food-based diet
- Mindful eating to support digestion
- Stress management
- Regular movement and strength training
- Strategic, balanced supplementation where appropriate
can help restore and maintain the mineral foundations that modern life may quietly deplete.
Written by Victoria Malcolm, Wassen Nutritionist
About Victoria
Victoria Malcolm is a Registered Nutritional Therapist with over a decade of experience in the supplement industry, working extensively in marketing and product innovation. She is passionate about guiding individuals toward healthier lifestyles through balanced nutrition and practical wellness strategies. With a strong foundation in evidence-based practice, Victoria is dedicated to empowering people to make informed, lasting choices that support their overall wellbeing.
