Women’s health nutrition plays a powerful role in supporting energy, strength, and overall well-being, helping women thrive at every stage of life. Women juggle countless roles. Whether it’s leading in the workplace, managing a household, training for a marathon, or simply keeping up with daily life. But to show up as our strongest, most vibrant selves, what we put on our plates matters just as much as what we take on in life.
In light of International Women’s day on March 8th, let’s celebrate by focusing on nutrition that fuels strength, energy, and resilience. Women have unique nutritional needs. Whether it’s supporting hormonal balance, maintaining bone health, or optimising energy levels.
The good news? The right foods can make all the difference.
Read on to find out more.
Women’s Health nutrition
Women’s nutrition has historically been severely under-researched. With most studies focusing on men and then applying the same findings to women, despite our unique biological needs. From hormonal fluctuations to differences in metabolism and nutrient absorption, women’s bodies function differently. Unfortunately, much of the existing nutrition advice fails to reflect that.
However, some of the recent research highlights several key nutrients that women require in higher amounts than men. Let’s take a closer look at the essential foods that fuel women’s health and strength.
Iron
Iron is an essential mineral for energy, oxygen transport and metabolism in women. During each period – up to 80ml of blood is lost. Up to 40% of women are deficient in iron due to blood loss and lack of iron rich foods. Iron is stored in the body as haemoglobin, which transports oxygen from the lungs to tissues.
Low haemoglobin can indicate anaemia. This in turn can contribute to weakness, fatigue and dizziness in those who suffer. Without anaemia however, low iron is also possible. This is why getting ferritin levels checked and not just haemoglobin alone is important. Ferritin is where iron is stored, mainly found in cells in the liver, spleen and bone marrow. Measuring ferritin levels and determining how much iron is in reserve can detect early onset of anaemia before the symptoms kick in.
There are two types of iron haem. These come from animals and non haem which comes from foods such as lentils, spinach and tofu. To absorb iron, pairing non haem with foods that contain vitamin C mainly citrus foods such as oranges and berries allows for better absorption. New research that suggests taking an iron supplement every second day may be more beneficial to each day in absorbing additional iron.
Calcium & Vitamin D
Them bones them bones need CALCIUM. It is well known that by drinking our milk coupled with sun exposure, hitting calcium and vitamin D recommendations shouldn’t be a problem. How many of us actually do and why is reaching the recommendations especially important for women? With menopause, comes a natural decline in oestrogen levels. This has a significant impact on bone health. As oestrogen plays a big impact in maintaining bone density by slowing bone breakdown, when levels drop, bone loss accelerates.
Bone resorption outpaces bone formation and this leads to a natural loss in bone. Up to 10% of bone can be lost as women transition through this time. This is where consuming 1200 mg/day of calcium becomes even more important. Keeping dairy, leafy greens, almonds, and salmon high in the diet is important to slow down bone loss. Coupling this with vitamin D is also required. This can easily be gotten from up to 10-15 minutes of daily sun (or a supplement if you live in a dull country or avoid sun exposure without sunblock). Following these tips, while following a resistance routine can enhance your wellbeing and slow muscle loss as you age.
Omega-3 Fatty Acids
Omega-3 Fatty acids are a powerhouse nutrient for all. Especially for women as consuming this healthy fat in sufficient amounts can contribute to adequate brain function, contribute to heart health and help to maintain hormone balance. Omega-3 fatty acids are made up of ALA (flaxseeds, chia seeds and walnuts), EPA, and DHA. Of which are both found in fatty fish like salmon, sardines and mackerel. DHA in particular contributes to brain health as it is a major structural component of brain cells, supporting cognitive function, memory and learning.
By supporting neurotransmitter production, omega-3s can also help regulate mood and reduce anxiety or depression. This reduction in overall brain inflammation and oxidative stress may lower the risk of diseases such as Alzheimers. The reduction of triglycerides, support of healthy blood pressure, reduced inflammation and the prevention of abnormal blood clotting contributes to a healthy heart.
Most importantly for women, consuming adequate amounts of omega-3 fatty acids supports oestrogen and progesterone production that can help to regulate menstrual cycles and reduce PMS symptoms. The role of reduced inflammation can help to combat the effects of hormonal imbalances such as PCOS or menopausal symptoms. Not to mention, that omega-3s support adrenal and thyroid function which are key regulators of producing hormones. Guidelines recommend aiming for 2 portions of oily fish a week to consume adequate amounts and including chia seeds, flaxseeds and walnuts when possible. If these foods are not consumed an omega-3 supplement is highly recommended.
Folate (B9)
Folic acid is one of the most well-researched nutrients for women’s health, especially during the reproductive years. Studies have consistently shown that taking 400-600 mcg of folic acid daily can significantly reduce the risk of neural tube defects (such as spina bifida) in babies. Of which develop in the first few weeks of pregnancy—often before a woman even knows she’s expecting. Since nearly 50% of pregnancies are unplanned, it is recommended that ALL women of childbearing age take a daily supplement. Even if they’re not actively trying to conceive. While folate-rich foods like leafy greens, lentils, and citrus fruits are important, a supplement ensures consistent intake and better absorption, providing essential support for DNA formation, cell growth, and foetal development.
Women’s Health Nutrition – In summary
Prioritising women’s health nutrition is key to fuelling strength, energy, and long-term well-being through essential nutrients and balanced eating habits. When it comes to women’s health, nutrition is one of the most powerful tools we have. By focusing on nutrient-rich foods and key essentials like iron, calcium, omega-3s, and folic acid, women can support their energy, strength, and long-term well-being. Science has shown time and time again how critical certain nutrients are. Especially for things like bone health, muscle recovery, and reproductive health. Simple daily habits, like adding a folic acid supplement, including protein in every meal, or prioritising healthy fats for hormone balance, can make a huge difference.
This International Women’s Day, let’s celebrate by nourishing our bodies, fuelling our strength, and recognising that taking care of our health is one of the most empowering things we can do. After all, when women thrive, everyone benefits.
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