Women’s Health

Women have different nutritional needs than men. For instance, iron, folate and calcium are of particular interest to women, whereas zinc and selenium are more relevant for men. Women’s nutritional needs also change as they go through different stages of life, from early adulthood to the starting a family; through to the perimenopausal years and beyond.  

Early adulthood (18-30)   
This is the time when you lay a strong foundation for your future health. You may not be aware of it, but for women bone mass peaks at the age of 23-30yo^1,2. It is important to ensure you get sufficient calcium through your diet to support and maintain strong, healthy bones. Most people know that dairy (milk, cheese, yoghurt) is a good source of calcium, but did you know canned fish with bones provide almost as much calcium? 

The body’s production of CoQ10 also peaks when you are in your twenties.^3,4. Co-Q10 is a nutrient that supports energy production in each cell of the body. 

Early adulthood is also the time when most young women’s dietary lifestyle changes. They are starting their career or move out of home, and with a busy lifestyle, they may opt for convenience meals over nutritious home-cooked meals, and not consume enough of the nutrients they need. Did you know that 1 in 4 Australian women don’t get enough iron in their diet⁵? Iron found in meat is well-absorbed in the body, iron from a plant-source requires Vitamin C to assist with absorption. Low iron levels can lead to feeling fatigued or feeling dizzy or lightheaded.  

Child-bearing years (25-45)  
Most women start thinking about starting a family between the ages of 25-35, with the average age of a first-time mother in Australia being 29.8 years old⁶. The nutritional focus now shifts to making sure you are eating well to support the health of yourself and your developing baby.  

Most women know about the importance of folate to prevent neural tube defects, but did you know omega-3 fatty acids support brain development in the growing foetus?⁷ It is recommended to consume 3 serves of fish per week, but this is not always achievable, especially if you find the smell of fish hard to stomach during pregnancy. 

Iron is still an important nutrient because you lose iron with each period, especially if you have heavy periods. If your diet is low in iron, it would be beneficial to talk to your healthcare provider about a blood test to get your levels checked.  

Peri-menopausal years (40-55)  
During the peri menopausal years, it is all about supporting the body through the hormonal changes and ensuring bones remain healthy and strong after menopause. It is well known that calcium supports healthy bones, but it is sometimes overlooked that Vitamin D3 supports the absorption of calcium from the digestive tract into the blood stream, and Vitamin K2 to assist with bone mineralisation⁸. Vitamin K2 is found in fermented foods such as sauerkraut, natto and some cheeses. 

Fatigue and mood swings can be a result of hormonal changes during this time of life, when oestrogen levels start to decline. Phytoestrogens (plant oestrogen), such as found in soy for instance, can be beneficial, as can B-vitamins to support energy levels. 

Post menopausal (55+)  
Protein becomes more important than ever, with muscle mass starting to decline faster after menopause⁹. Loss of muscle mass can increase the risk of falls and difficulty in carrying out daily activities, amongst other things. 

Vitamin B12 deficiency is unfortunately common for people over the age of 60. This is because Vitamin B12 needs stomach acid and Intrinsic Factor to be absorbed, but stomach acid production declines as we age¹⁰. Did you know that you can support stomach acid production by having bitters before a meal? Including fruits like grapefruit and vegetables like artichoke, arugula, endive or kale with a meal can also have this effect.  

Vitamin B12 is found predominantly in animal products such as meat (especially liver), seafood and poultry. Vitamin B12 maintains energy production and supports nervous system function.  

Finally, as we age, CoQ10 levels also start to decline. You may remember that we have the highest levels around 20-25 years of age, but by the time we reach the age of 65, CoQ10 levels in heart tissue have declined to 50%; and overall levels are at 50% by age 80.⁴  Our ability to convert CoQ10 into its active form Ubiquinol also declines as we age.¹¹ 

CoQ10 can be found in meat, especially organ meat (heart, liver), and fatty fish such as sardines, salmon, trout and mackerel. CoQ10 and Ubiquinol maintain energy production and support heart health as well as acting as an antioxidant. 

Summary  
Women’s nutritional requirements change as they move through different life stages. Ensuring you have a healthy diet that includes a wide variety of nutritious foods from all food groups (vegetables, fruit, grains/cereals, meat/alternatives and dairy/alternatives) every day is important during any stage of a woman’s life. In addition to a balanced diet, nutritional supplements with Calcium, Iron, Vitamin D3, Vitamin K2, Vitamin B12, omega 3 fatty acids and CoQ10 or Ubiquinol may also be beneficial. Talk to your healthcare professional for advice to assess which ones could be beneficial for you. 

 References 

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7. Zou, Runyu et al., “Maternal polyunsaturated fatty acids during pregnancy and offspring brain development in childhood” - The American Journal of Clinical Nutrition, Volume 114, Issue 1, 124 – 133, www.ajcn.nutrition.org/article/S0002-9165(22)00312-4/fulltext , accessed 18-3-2025
8. Maresz K. “Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health” - Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID: PMC4566462, www.pubmed.ncbi.nlm.nih.gov/26770129, accessed 23-1-2025
9. Annabel J. Critchlow, Danielle Hiam, Ross Williams, David Scott, Séverine Lamon, “ The role of estrogen in female skeletal muscle aging: A systematic review,” - Maturitas, Volume 178, 2023, 107844, https://doi.org/10.1016/j.maturitas.2023.107844 , accessed 19-3-2025
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