Knowing how to nourish your body through delicious, wholesome foods and staying healthy with vital nutrients needed at each stage of life is one of the ways that may keep you feeling energised, vibrant and confident. And whilst the foundations of healthy eating remain the same throughout a woman’s life, women’s nutritional needs evolve through different life stages such as menstruation, pregnancy, breastfeeding and menopause.
Should women take vitamin supplements?
A healthy, balanced diet which includes the five main food groups should set the foundations for key nutrients required. However, deficiencies may be common particularly during different life stages for a woman. This includes pregnancy or when nutrient needs are increased, such as living a highly active lifestyle. For this reason, women may need to supplement to reach their vitamin and nutrient needs. We explore which supplements women might take through each stage of their life.
Menstruating years (20s and 30s)
B vitamins & Folate:
B vitamins including folate are essential for energy production, metabolism, and producing red and white blood cells. Folate (and folic acid) is also essential for women trying to conceive and during pregnancy as it may help to prevent neural tube defects (NTD). B vitamins are water soluble, meaning they are not readily stored in the body, so it is essential to get these through the diet daily.
How much do you need?
The Australian Recommended Dietary Intake (RDI) for folate is 400ug daily for adult women throughout life, increasing to 600ug daily during pregnancy and 500ug daily during breastfeeding. A quality prenatal multivitamin supplement is recommended for 3-6 months prior to conception, during pregnancy and breastfeeding for women to meet the high nutrient demands during this life stage.
Which foods can it be found in?
Meat (and liver), eggs, seafood, poultry, dairy, dark green leafy vegetables, seeds and legumes.
Iron:
Helps to give energy by transporting oxygenated blood throughout the body. Iron is essential for growth and development and immune function. Low iron intake can be common in women in their 20s and 30s, as iron is lost through menstruation. Checking iron levels, including during pregnancy, through a healthcare professional can help with adjusting dietary intake as needed.
How much do you need?
Menstruating women aged 19+ need 18mg daily iron, increasing to 27mg daily during pregnancy, and 9mg daily during breastfeeding. This is compared with adult men who’s recommended daily intake of iron is 8mg per day. Taking vitamin C or consuming vitamin C rich foods (fruits and vegetables) alongside iron may enhance the absorption of iron. Whilst zinc and calcium compete with iron for absorption, so it may be beneficial to take any of these supplements at least 2 hours apart. Iron supplementation for women may be helpful to reach nutrient needs during different life stages. Speak to your healthcare professional to have your iron levels checked before commencing iron supplementation.
Which foods can it be found in?
Iron is found in two forms in food: heme iron (meat, eggs, poultry, seafood), and non-heme (wholegrains, nuts, seeds, legumes, leafy greens). The difference? Heme iron may be better absorbed than its non-heme relative.
Magnesium:
Magnesium is a cofactor for over 300 enzyme systems in the body and is essential for many processes including insulin and glucose metabolism, blood sugar regulation, protein synthesis, metabolic health, muscle and nerve function, and bone health. Research suggests magnesium supplementation may be supportive in reducing period cramps and leg cramps.
How much do you need?
The Australian RDI for magnesium is 310mg daily for women aged 19-30 and 320mg daily for women aged 30+. During pregnancy women require 350mg daily from 19-30, and 360mg daily for pregnant women aged 31+.
Which foods can it be found in?
Leafy greens like spinach, nuts, legumes, peas, beans and white potatoes.
Top supplement picks for menstruating years:
- Eagle Tresos Natal
- Bioceuticals Iron Sustain
- Ethical Nutrients Mega Magnesium Energy & Stress powder
Note: if you’re pregnant or trying to become pregnant, or breastfeeding, speak with a healthcare professional about your additional nutrient and supplementation needs, and supplements that are safe to take during this phase.
Perimenopause (40s and 50s)
Omega 3 fatty acids:
Omega 3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats that cannot be made by the body so it’s important to get these from our diet. Omega 3s make up some of the structure surrounding cell membranes, allowing cells in the body to communicate with each other. Research suggests omega 3s may support mood and cognition during the perimenopause transition, which can begin in a woman’s 40s and last on average 8 years. Omega 3s may also lower inflammation and support healthy joints, healthy cholesterol and triglyceride levels.
How much do you need?
The Australian RDI for total omega 3s for adult women 19+ is 90mg daily of combined DHA, EPA and DPA (omega 3s). This increases to 115mg daily during pregnancy and 145mg daily during breastfeeding. When supplementing with fish oils quality is key, but speak with your healthcare professional before supplementing as these may interact with some medications including blood thinners and blood pressure medication.
Which foods can it be found in?
Oily fish like salmon, sardines and mackerel, as well as plant sources such as chia seeds, walnuts, and flaxseeds.
Vitamin C:
This potent antioxidant plays a role in immune function, the production of some hormones including progesterone, and is essential for collagen synthesis to maintain skin elasticity, muscle, tendon and bone health.
How much do you need?
The Australian RDI for vitamin C for adult women is only 45mg per day. However, a 2013 systematic review of 29 trials totalling 11,306 participants found that therapeutic dose vitamin C supplementation (1-2g daily) may reduce the duration and severity of colds.
Which foods can it be found in?
Strawberries, kiwi fruit, pineapple, guava, papaya, orange, broccoli, and brussel sprouts.
Protein:
Essential for maintaining muscle which declines as we age, particularly in our 40s and beyond. Protein helps to stabilise blood sugar levels and helps us feel fuller for longer, helping to maintain a healthy weight as we age.
Which foods can it be found in?
Aim to include a protein source in every meal. Protein rich foods include meat, poultry, eggs, seafood, soy (including tofu, tempeh and edamame), dairy, and smaller amounts in legumes and lentils. Protein powder supplementation may also be a convenient way to reach your protein requirements.
Top supplement picks for peri-menopause years:
- Bioceuticals Ultra Clean EPA/DHA Plus
- Melrose Vitamin C + Bioflavonoids
- Nutra Organics Collagen Beauty powder
Post Menopause (60s and beyond)
Calcium:
Calcium is known as the ‘bone builder’ as it is required for bone health, as well as functioning of cardiovascular, muscular and nervous systems. Women’s requirements for calcium increase from age 51 and beyond, as calcium metabolism decreases with age and as oestrogen declines in menopause.
How much do you need?
Women aged 19-50 yrs require 1,000mg of calcium daily, and women aged 51+ require 1,300mg of calcium daily, according to the Australian RDI.
Which foods can it be found in?
Dairy products such as milk, yogurt and cheese, canned sardines and salmon (with bones), almonds, edamame, fortified tofu and plant-based milks. Calcium supplementation after menopause may be beneficial for women to maintain their daily calcium requirements.
Vitamin D:
Alongside calcium, vitamin D is required for bone health and may reduce the risk of osteoporosis as we age. Vitamin D also plays a role in immune function, muscle function and mood. Vitamin D is one of the most prevalent deficiencies in women of all ages worldwide, and supplementation can help to increase vitamin D status to adequate levels.
How much do you need?
Whilst no Australian RDI has been established for vitamin D, research suggests that adults at risk of vitamin D deficiency require at least 600IU daily from 19-70 years, and 800IU daily from 70+ years to maximise bone health and muscle function. However it is unknown whether this is enough to provide the potential other health benefits associated with vitamin D. Research suggests supplementation may need to be higher than this to raise and maintain adequate vitamin D levels, particularly during pregnancy and breastfeeding.
Which foods can it be found in?
Sunlight exposure is the best source of vitamin D. We also get small amounts through food from mushrooms (hot tip if you put them out in the sun for 20 minutes before cooking and eating, the vitamin D increases!), eggs and oily fish.
Magnesium:
Whilst this is an essential mineral at every age, magnesium absorption may decrease with age. Magnesium has been found in studies to have blood pressure lowering effects and plays a role in bone health alongside calcium and vitamin D.
How much do you need?
The Australian RDI for magnesium is 320mg daily for women aged 30+.
Which foods can it be found in?
Wholegrains, leafy greens like spinach, nuts, legumes, and white potatoes.
Top supplement picks for menopause years:
- Bioceuticals Liposomal D3
- Eagle CalMag Complete
- Blackmores Total Calcium Magnesium & D3
Support good health at every age
Whilst supplements can help, it’s important to support your health throughout different life stages by aiming to eat a balanced diet that includes a wide variety of food from each food group. Speak to a healthcare professional if you would like more personalised support for your health and to discuss individualised supplementation.
HealthylifePharmacy
HealthylifePharmacy
