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The 3 Silent Nutrient Deficiencies Aging You Faster (And How to Fix Them)

Arielle Creager on May 19, 2025

Do you ever feel like you’re aging faster than you should—even though you’re trying to eat healthy and stay active?

You’re not alone. What if I told you that some of what you’re feeling—fatigue, brain fog, achy joints—might not be aging at all? It could actually be your body whispering (or maybe shouting) that it’s missing something it really needs.

In this post—and in my latest video—I break down three of the most common nutrient deficiencies and aging symptoms that no one talks about enough. These sneaky deficiencies often go undiagnosed and can mimic everything from dementia to depression to brittle bones. The good news? With the right support, you can fix them—and start feeling like yourself again.

I’m Arielle Creager, a certified nutrition specialist candidate, personal trainer, and your cheerleader in all things health, strength, and vitality. My mission is to make healthy living feel simple, supportive, and totally doable at any age. So, let’s walk through what these silent nutrient gaps are, how they accelerate aging, and what you can do—starting today—to take control.

The 3 Nutrient Deficiencies Aging You Faster (and How to Fix Them)

1. Vitamin D — The Sunshine You’re Probably Not Getting Enough Of
We’ve all heard that vitamin D is important, but did you know your body becomes up to four times less effective at producing it from sunlight as you age?
Vitamin D is crucial for bone strength, immune support, brain function, and mood. A deficiency doesn’t just make you tired or achy—it can quietly increase your risk for osteoporosis, depression, and even cognitive decline.

What to do:

  • Get outside, yes—but know that it’s probably not enough

  • Consider a high-quality vitamin D3 supplement, especially if you live in northern climates or wear sunscreen (which is still a good thing!)

  • Most older adults do well with 1,000 to 2,000 IU per day, but always check with your doctor

Remember, vitamin D helps your body absorb calcium—so it’s doing double duty for your bones and your overall vitality.

2. Vitamin B12 — The Brain-Boosting Powerhouse You May Not Absorb Well
B12 plays a major role in energy, memory, nerve health, and mood. But here’s the problem: as we age, our stomach acid production declines, which means we absorb less B12 from food—even if we’re eating well.

To make matters more complicated, many common medications (like antacids, metformin, or birth control) can make absorption even harder.

What to do:

  • Ask your doctor to check your B12 levels, especially if you’re feeling fatigued or forgetful

  • Use a sublingual B12 or B-complex supplement (great if you’re vegan or not eating much animal protein)

  • In some cases, B12 injections may be necessary—especially if absorption is impaired

This is one of those deficiencies that can look like early dementia or depression—and is often totally fixable.

3. Calcium — The Underrated Essential for Women Over 50
Yes, calcium builds strong bones, but it also supports muscle movement, nerve signaling, and even heart rhythm. Many older adults—especially postmenopausal women—aren’t getting nearly enough.

The result? Over time, this deficiency quietly eats away at bone density, increasing the risk of fractures and osteoporosis. And because calcium doesn’t always show up clearly on blood tests, most people don’t realize it’s low until they break something.

What to do:

  • Eat calcium-rich foods like leafy greens, almonds, canned fish with bones, and dairy (if tolerated)

  • Aim for about 1,200 mg per day—talk to your doctor about tracking it

  • Consider a calcium citrate supplement if you’re not getting enough from food

  • Pair it with vitamin D to help your body absorb and use it effectively

This isn’t just about bone health—it’s about staying active, independent, and vibrant as you age.

When Food Isn’t Enough (and That’s Okay)
Here’s something I want you to hear loud and clear: you are not failing if you need supplements.
As we age, our ability to extract everything we need from food gets harder—especially if you’re taking medications, eating less, or dealing with chronic conditions.

Supplementing smartly and intentionally can make all the difference.

My rule of thumb?

  • Start with food

  • Use lab results and symptoms to guide your choices

  • Choose high-quality, bioavailable supplements

  • Work with a provider who listens, supports, and never shames you

If you’re looking for guidance, I have a simple cheat sheet with the top supplements I recommend to my older clients—and I’d be happy to send it to you.

Let’s Recap What We’ve Learned

  • Vitamin D declines naturally with age, and it supports bone, immune, and brain health

  • Vitamin B12 is harder to absorb over time, but critical for energy and cognitive function

  • Calcium does much more than build bones—it keeps your body functioning from head to toe

If you’ve been feeling off, low energy, or like your body’s aging faster than your spirit is ready for—look deeper. Sometimes, the solution is simpler than you think.

👉 Watch the full video now to learn how to fix these silent deficiencies and start feeling strong, energized, and confident again.

Drop the word “supplements” in the comments on YouTube, or send me an email if you’d like my cheat sheet.

You’re not just aging—you’re evolving. Let’s support your body every step of the way.

Why Strength Training Is the #1 Habit for Living Longer—Especially for Women

Arielle Creager on May 19, 2025

Have you ever been told that cardio is the golden ticket to a long, healthy life—but no one ever mentioned lifting weights?

I get it. For years, the message was: Run, walk, bike, sweat it out. And while movement of any kind is beautiful and essential, there’s a missing piece of the longevity puzzle that more women need to hear loud and clear: strength training.
More specifically—strength training and longevity are deeply connected, and if you’re not yet picking up a pair of dumbbells (or even just using your bodyweight), now is the perfect time to start.

I created a video that breaks all of this down in a way that feels practical, hopeful, and science-backed—because I want you to feel strong and supported in this journey.

If you’re curious why lifting weights might be one of the best things you can do for your heart, brain, bones, and metabolism—especially as a woman—read on, then be sure to watch the video at the end of this post.

Why You Should Watch This Video on Strength Training and Longevity:

  • It’s not hype—strength training literally helps you live longer.
    Research shows that people who strength train regularly have up to a 46% lower risk of early death. That’s not a small number. Even after factoring in cardio and nutrition, resistance training stands alone as a major factor in increased lifespan and improved quality of life. You don’t need to become a bodybuilder—just 2 to 3 days a week can make a massive difference.

  • Muscle is metabolic gold—especially as we age.
    After age 30, we naturally begin to lose muscle in a process called sarcopenia. But muscle isn’t just about looking toned. It’s deeply tied to your metabolism, energy, blood sugar regulation, and insulin sensitivity. In the video, I share how strength training improves glucose use, lowers the risk of type 2 diabetes, and can even reverse some markers of metabolic syndrome.

  • Your heart loves weights, too.
    Strength training is often overshadowed by cardio when it comes to heart health—but lifting weights reduces blood pressure, improves blood vessel function, and helps reduce dangerous belly fat linked to heart attacks. Women are often underdiagnosed and undertreated for cardiovascular disease, and resistance training is a powerful tool we cannot afford to ignore.

  • It’s a brain booster and mood stabilizer.
    This part gets me so excited. Strength training isn’t just good for the body—it’s amazing for your mind. Studies show it increases brain volume, improves executive function, and reduces anxiety and depression symptoms. One study even found that older women who lifted weights twice a week for a year had thicker brain tissue linked to better cognitive resilience. I see this transformation all the time—in my clients, in my mom, and in myself.

  • It’s a must for women—especially after 40.
    Hormonal shifts in perimenopause and menopause lead to a drop in estrogen, which affects both bone density and muscle mass. Lifting weights helps offset the effects of estrogen loss, supports your pelvic floor, improves posture, balances hormones, and prevents conditions like osteoporosis and osteopenia. And no—it will not make you bulky.

This Isn’t Just About Weight Loss—It’s About Living Fully.

Too often, we reduce exercise to a number on a scale. But strength training is about function, energy, confidence, and freedom. The freedom to move, to lift, to live without pain or dependence.

Whether you’re just getting started or coming back after a break, you don’t need a gym membership or fancy equipment to begin. You can start with bodyweight, resistance bands, or a simple set of dumbbells. In my video, I also share how you can work with me directly—online or in person—to build a routine that works for your life.

The most important thing? Start.
Once a week. Twice a week. Whatever you can sustain. Consistency is the real magic.

Let Me Be Your Cheerleader.

If you’ve been intimidated by strength training or unsure how to begin, I made this video with you in mind. I walk you through the science, the benefits, and most importantly—the mindset shift that turns “I should” into “I get to.” You deserve to feel strong. You deserve to age with confidence, vitality, and independence.

This is not about perfection. It’s about investing in your health one rep, one session, one week at a time.

👉 Ready to feel strong for life? Watch the full video below.

Drop “program” in the comments if you want my 10-week Beginner’s Strength Training Program—super accessible, affordable, and designed to meet you right where you are.

I’m always here cheering you on.

Menopause and Estrogen: What’s Really Happening to Your Body

Arielle Creager on May 19, 2025

Have you ever looked in the mirror and thought, “What is happening to my body?” Maybe you’ve felt unlike yourself—more emotional, gaining weight around the middle, or noticing your skin isn’t what it used to be. If you’re in your 40s, 50s, or beyond and asking these questions, you are not alone—and you are not broken.

In this blog post, I’m pulling back the curtain on what’s really going on with menopause and estrogen. I created a video that dives deep into this topic, not just to educate you, but to empower you to take control of your health with clarity, compassion, and real solutions.

Estrogen is not just about fertility—it plays a crucial role in your heart, bones, brain, mood, metabolism, and more. And as it declines during perimenopause and menopause, many women feel like they’re suddenly aging at warp speed. The truth is, it’s not in your head. There are real, physiological shifts happening—and you can do something about it.

Let’s walk through what you’ll gain from watching this video, and why it could be one of the most important 5 minutes you spend on your health this week.

Here’s why you should absolutely watch this video:

  • You’ll finally understand what’s really happening with menopause and estrogen.
    If you’ve ever wondered why your body suddenly feels unfamiliar—like you’ve lost control of your metabolism or emotions—it’s not just “getting older.” It’s the impact of dropping estrogen levels. I break it all down in simple, digestible terms so you feel informed and not overwhelmed.

  • Learn how estrogen affects far more than your period.
    This hormone influences your heart health, blood vessels, cholesterol, bone density, skin elasticity, and even your brain. You’ll learn how estrogen helps produce nitric oxide to relax blood vessels, and what happens when that support drops off. It’s eye-opening and may even explain health issues you’ve struggled to pinpoint.

  • You’ll discover practical, doable ways to protect your body.
    From whole foods and fiber to specific nutrients like calcium, protein, and vitamin D3—I give you the tools to support your body right now. This isn’t fluff; it’s real, actionable advice you can start using today to feel stronger and more like yourself.

  • You’ll feel seen and supported.
    I get it—this transition can feel lonely and confusing. My goal in this video isn’t just to share facts; it’s to remind you that you are not alone, and you are not in decline. You’re evolving. With a few adjustments, you can protect your health and thrive in this next chapter.

  • You’ll leave with a renewed sense of power and peace.
    Menopause isn’t a sentence—it’s a shift. One you can adapt to with grace, strength, and strategy. When you understand what your body is asking for, you can meet it with the nourishment, movement, and support it deserves.

Here’s the bottom line:

Menopause and estrogen changes can feel like a betrayal of your body—but the truth is, your body is wise. It’s asking for new kinds of care. And when you respond with love, nutrition, and the right knowledge, you unlock a version of health and wholeness that’s deeply resilient.

In this video, I help you reconnect with your body—not just as a collection of symptoms, but as a source of strength.

So, if you’ve been feeling frustrated, confused, or even defeated… watch the video below. Let’s replace fear with knowledge, confusion with clarity, and fatigue with empowerment.

Your body isn’t broken. It’s evolving. Let’s support it—together.

👉 Watch the video now and comment with one thing you’re focusing on this week—calcium, protein, movement, or something else. I’d love to cheer you on.