Nutrition for Women

As male and female bodies have different nutritional requirements, it is important that any diet and supplement regime takes the requirements of nutrition for women into account.

Nutrition for women can change according to the different stages of life. Young women, pregnant women, breastfeeding women and older women all have different needs.

Young women
Nutrition for women when they are younger should take a few factors into account. Young women are often more active, so they may need extra protein, complex carbohydrates, vitamins and minerals in order to sustain their energy levels. B vitamins are particularly important, with B6 also helping with hormonal balance and prevention of PMS symptoms. Young women may also need increased amounts of iron to counter the losses during menstruation. Women of this age are often also guilty of poor diet, and often have a higher consumption of nutrient-depleting substances such as coffee and alcohol. A good quality multivitamin can often be helpful during this stage of life as it is a simple way of making sure nutrient levels are topped up and ensuring optimal nutrition for women on the go.

Pregnancy and Breastfeeding
Good nutrition for women is probably at its most important during the stages of pregnancy and breastfeeding. Not only is important to keep mum healthy, but good levels of nutrition for women are also just as important for the baby’s health, growth and development. Folic acid supplements are now recommended not only during pregnancy, but for at least 3 months prior to conception in order to prevent spina bifida and other neural tube defects. Iodine, a mineral often found to be depleted in Australian foods due to low amounts in our soil, is now known to be important for babies’ brain development and prevention of learning disorders. It is though that good levels of iodine are most important in the first 2-3 weeks of pregnancy, so starting iodine supplementation along with folic acid a few months prior is a great idea.

Nutrition for women who are pregnant should take into account the needs of growing babies, with increased levels required of protein, iron, zinc, calcium, magnesium and many more. B vitamins are also important for maintaining good energy levels, with B6 also helping to prevent morning sickness through its hormonal balancing actions.

Good nutrition for women during breastfeeding is vitally important in order to keep mum’s energy levels topped up. If nutrient stores are inadequate, priority goes to the breast milk, leaving mum depleted. Supplementation with iron, calcium, magnesium and zinc can help replace what is lost via breast milk.

Older Women
As we age the requirements of nutrition for women changes. Less iron is required due to menopause and the cessation of the menstrual cycle, but sometimes uncomfortable menopausal symptom can arise. Vitamin B6 can assist in balancing hormones and relieving hot flushes. Bone density also becomes a priority, with calcium, magnesium and vitamin D all needed for strong, healthy bones. Older women are also more likely to be low in vitamin B12 due to a decrease in digestive function and absorption of vitamins. Supplements for older women are more likely to be effective if they are easily absorbed. Natural vitamins and organic minerals are the best option here.

A good nutritional supplement should take into account whether the person is male or female, and what stage of life they are in. For more information on supplements which can be purchased online, click here.