Why Midlife Women Need Magnesium, Zinc & Omega-3s to Build Strength (Backed by New Research)

When midlife women want to rebuild their strength, the first thing they usually focus on is exercise. And yes, strength training is essential (we anchor that inside The Midlife Shift coaching model for a reason).

But here’s what most people miss: your micronutrient intake could be the silent factor keeping you stuck, tired, or unable to recover fully.

A 2025 study published in Archives of Gerontology and Geriatrics found that women with higher levels of magnesium, zinc, and omega-3 fatty acids had significantly better muscle health, as measured by strength, mobility, and lean muscle mass.

Here’s what that means for your body, and how we help you support it from the inside out in The Midlife Shift:

🧂 Magnesium = Muscle Protector

This mineral isn’t just for sleep or stress (though it helps both). It plays a vital role in muscle retention, especially during midlife, when estrogen levels drop and the risk of sarcopenia increases.

➡ In my coaching method, I guide you toward whole foods like leafy greens, almonds, and pumpkin seeds, all rich in magnesium. When needed, I assess and support individuals with supplements, but always prioritize food first.

⚡ Zinc = Energy + Movement

Zinc supports your immune system, but it also enhances mobility and stamina. The study found women with higher zinc levels moved more and had a faster walking pace, two huge markers of midlife vitality.

➡ I help you track foods like beef, chickpeas, and eggs to naturally boost zinc, crucial when energy dips start to creep in.

💧 Omega-3s = Anti-Inflammation Power

Now here’s where it gets nuanced: this study found a surprising link between omega-3s and slightly lower lean muscle mass. But don’t throw out the salmon just yet. Other research confirms that omega-3s reduce chronic inflammation, support brain health, and aid recovery, all of which are essential during menopause and beyond.

➡ Inside The Midlife Shift, we don’t eliminate omega-3s. We use smart tracking to find your optimal balance, not extremes.

So what do you do with all this?

You don’t need a genetic test. What you do need is a system to help you fuel with intention, and that’s precisely what my nutrition coaching inside The Midlife Shift does.

We focus on:

✅ Whole, nutrient-dense meals
✅ Weekly food logs (without shame or obsession)
✅ Micronutrient education that’s science-backed and spiritually aligned

You’re not meant to guess your way to health. You’re meant to steward your strength with wisdom.

✨ Ready to get clear on what your body needs, and actually build consistency with it?

Book your Midlife Comeback Call and gain access to my Midlife Comeback Bonus Coaching.
I’ll make sure you’re fueling for strength, not frustration.