Women's Wellness
Nutrition specifically supporting women's health
Address nutritional needs that support women's health throughout different life stages.
Read with context
This guide is designed to help you ask better questions and make practical choices. It does not diagnose, treat, or promise a cure.
Key nutrients for women's health
Iron: Critical for women of reproductive age (18mg daily) due to menstrual losses. Requirements drop to 8mg after menopause. Vegetarians may need 1.8 times the amount.
Calcium and vitamin D: Bone health, especially important as women age. Folate: Critical during reproductive years and pregnancy. Omega-3 fatty acids: Support brain, heart and joint health.
Nutritional needs at different life stages
Reproductive years: Iron, folate and calcium needs are elevated. Ensure adequate protein for muscle maintenance. During pregnancy and breastfeeding, nutritional needs increase significantly.
Postmenopausal: Iron needs decrease to 8mg daily. Calcium becomes even more critical for bone health. Protein needs increase slightly to support muscle maintenance with declining activity.
Practical nutrition guidance
Include iron sources (red meat, fish, poultry, beans, leafy greens) regularly. Pair iron with vitamin C (tomatoes, citrus) to improve absorption.
Calcium sources: dairy, fortified alternatives, leafy greens, canned fish with bones. If you avoid dairy, supplementation may be necessary.
Evidence and further reading
Sources
We prioritize official health bodies, regulators, and other primary sources when reviewing wellness guidance.
- 01Academy of Nutrition and Dietetics — Women's Health Nutrition (opens in a new tab)
Evidence-based nutrition guidelines for women.
