Most women learn about nutrition from school and healthcare providers. However, nutritional guidelines have evolved over the years, and general dietary advice may not always address the unique nutritional needs of women.
Women have different nutrient requirements than men throughout their lives due to biological differences. Factors such as metabolism, nutrient absorption, and susceptibility to certain nutritional deficiencies—such as iron-deficiency anemia—highlight the importance of tailored nutritional guidance [1].
Despite these differences, women often receive the same general nutritional recommendations as men, which may contribute to a higher prevalence of certain nutrient deficiencies among women [2].
Understanding and meeting these unique nutritional needs is essential for overall well-being. The Manna team is committed to providing science-backed education and developing supplements designed for optimal nutrient absorption.
Below, we explore key nutritional differences affecting women’s health and recommend five essential supplements to support overall wellness.
Factors Affecting Women's Nutrition
Women’s bodies have unique nutritional needs that change throughout different life stages.
Meeting these needs through diet and supplementation can help support overall health and prevent deficiencies.
- Childhood and Adolescence: young women require sufficient calcium to support bone development and reduce the risk of osteoporosis later in life. Additionally, due to the onset of menstruation, they need more iron than men, as iron loss through menstrual bleeding can increase the risk of deficiency. Teenage girls, in particular, are susceptible to iron deficiency [3].
- Menstruation: regular iron intake is important to replenish iron stores, especially for individuals with heavy menstrual flow. Those who follow a plant-based diet may need to be particularly mindful of their iron intake, as plant-based sources of iron are less readily absorbed by the body.
- Pregnancy: maintaining adequate levels of calcium, iron, and folic acid is essential for supporting fetal development. These nutrients are important not only during pregnancy but also in the months leading up to conception to help prepare the body for a healthy pregnancy
- Breastfeeding: hydration is key, as women need increased water intake—up to 13 glasses per day—to support milk production [1].
- Menopause:
declining estrogen levels can increase the risk of chronic health concerns such as osteoporosis and heart disease. Sufficient intake of calcium, vitamin D, and other essential nutrients can help maintain bone health and overall well-being.
5 Essential Supplements for Women's Health
1. Iron
Iron is a vital nutrient that women typically require in higher amounts than men due to iron loss during menstruation. Many dietary iron sources come from meat, particularly heme-iron-rich red meat. However, women often consume less meat than men and are more likely to follow vegetarian or vegan diets [4].
As a result, some women may not get enough iron from their diet, which can lead to inadequate iron levels. This may contribute to feelings of fatigue, dizziness, and other health concerns [5]. Adolescent girls, in particular, are at a higher risk of not meeting their iron needs [6].
Supporting healthy iron levels can be achieved by incorporating iron-rich foods such as tofu, nuts, leafy greens, and legumes into your diet. Red meat is also a highly bioavailable source of iron for those who consume it.
2. Calcium
3. B Vitamins
Folic acid (also known as vitamin B9) plays a key role in supporting overall health, particularly for women before and during pregnancy. Many women obtain it from prenatal vitamins during pregnancy, but maintaining adequate levels of B9 beforehand is also important. It may take several months to address low levels of this vitamin.
Vitamin B12 also contributes to overall health, including during pregnancy. Adequate levels of B12 help support normal cell function and red blood cell formation. B12 is primarily found in animal-based foods, so individuals following vegetarian or vegan diets may have lower intake. Additionally, B12 absorption can become less efficient with age.
A B-complex supplement can help provide a range of B vitamins, including B12 and B9. Manna Liposomal Multivitamin includes the full spectrum of B vitamins, with B9 provided in the form of folate. Folate is naturally occurring in certain foods, whereas folic acid is a synthetic form.
4. Magnesium
Magnesium is an essential mineral involved in various body processes important to women’s health, including supporting menstruation and maintaining bone health.
However, many women may not meet the recommended daily intake of magnesium. Women tend to absorb less magnesium than men, and as they age, this absorption becomes even more limited.
Additionally, certain factors like heavy periods and the use of oral contraception can contribute to magnesium depletion.
Insufficient magnesium intake can contribute to symptoms such as mood changes, weight fluctuations, and PMS-related discomfort. In older women, it may impact bone health and increase the risk of certain health concerns.
To ensure adequate magnesium intake, women can consume magnesium-rich foods such as leafy greens and whole grains, or consider a magnesium supplement, which is often recommended by healthcare professionals.
Manna Liposomal Magnesium provides a convenient and bioavailable source of magnesium to help support daily needs.
5. Vitamin D
Much like magnesium and calcium, women’s vitamin D needs tend to increase with age. Vitamin D is crucial for bone health, as it helps the body absorb calcium.
While you can get vitamin D from sunlight, it’s difficult to get enough, especially during the winter months, and excessive sun exposure poses risks for skin cancer.
As a result, about 64% of women are deficient in vitamin D [15].
Healthcare professionals often recommend vitamin D supplements for women’s health, as vitamin D plays a critical role in maintaining strong bones and overall well-being. However, not all vitamin D supplements are equally effective.
Manna Liposomal Vegan Vitamin D3+K2 provides a highly bioavailable form of vitamin D3, which is known to be more effective in supporting bone health compared to other forms of vitamin D.
Good Nutrition Starts With Women
Women have a big responsibility when it comes to proper nutrition. We need to navigate an educational and medical system that doesn’t properly teach us about our nutritional needs. And then, we are expected to be nutritional leaders in our families.
Research shows that when women prioritize nutrition, the men and children in their lives develop positive nutrition habits too [16, 17].
It’s a shame that women don’t receive the nutritional education they deserve, especially since we know that moms primarily make the health decisions in the household. If we did, everyone would be healthier!
You can make positive nutritional changes in your life and others starting today. Evaluate your diet and make sure you’re getting plenty of the women’s health supplements listed above. If you don’t want to add more meat, dairy and fish to your diet, consider one of Manna’s liposomal supplements.
FAQ
A well balanced diet is essential for women of all ages. That being said, women should focus on getting more of these vitamins and minerals:
- Iron: To compensate for iron lost during menstruation.
- Calcium: For bone health, especially important after menopause.
- B Vitamins: Including B9 (folate) and B12, crucial for reproductive health and overall energy.
- Magnesium: Supports numerous body processes and helps with PMS and bone health.
- Vitamin D: Essential for calcium absorption and bone health.
Women have different nutritional needs due to biological differences such as hormone levels, metabolism, and body composition. Factors like menstruation, pregnancy, breastfeeding, and menopause also significantly influence these needs. For instance, women require more iron due to menstrual blood loss and more calcium and vitamin D to support bone health, especially after menopause.
Calcium is crucial for maintaining strong bones and preventing osteoporosis, which women are more prone to, especially post-menopause. Women can ensure adequate calcium intake by consuming dairy products, fortified foods, and leafy greens, and by taking a calcium supplement, or better yet a bone health-focused supplement!
Magnesium supports muscle and nerve function, energy production, and bone health. It can help alleviate PMS symptoms and support overall well-being. Signs of magnesium deficiency include fatigue, muscle cramps, mood changes, and poor bone health. Women can increase their magnesium intake through supplements or magnesium-rich foods like leafy greens and whole grains.
Vitamin D is essential for calcium absorption and bone health, helping to prevent osteoporosis. Women can maintain adequate vitamin D levels through sun exposure, consuming fortified foods. However, more than 60% of women are deficient in vitamin D, so finding a good vitamin D supplement can be a valuable addition to your regimine!
- https://www.womenshealth.gov/healthy-eating/healthy-eating-and-women#references
- https://www.prb.org/resources/nutrition-of-women-and-adolescent-girls-why-it-matters/
- https://medicinetoday.com.au/2000/june/feature-article/iron-deficiency-adolescent-girls
- https://pubmed.ncbi.nlm.nih.gov/34166748/
- https://www.mfine.co/article/periods-and-anemia/
- https://www.who.int/data/gho/data/themes/topics/anaemia_in_women_and_children
- https://www.nutrition.org.uk/life-stages/women/nutrition-recommendations-for-women/
- https://fdc.nal.usda.gov/food-search?query=&type=Foundation
- https://www.mountsinai.org/health-library/diseases-conditions/folate-deficiency-anemia#:~:text=Folate%2Ddeficiency%20anemia%20most%20often,of%20the%20deficiency%20is%20treated.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7792587/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7792587/#:~:text=A%20Jordanian%20survey%20of%20varying,%2FL
- https://www.sciencedirect.com/science/article/pii/S2352364621000079
- https://www.scirp.org/journal/paperinformation.aspx?paperid=66098#:~:text=The%20contributions%20of%20magnesium%20to,breast%20and%20ovarian%20cancer%20risk.
- https://www.mountsinai.org/health-library/supplement/magnesium
- https://pubmed.ncbi.nlm.nih.gov/29705881/#:~:text=Serum%2025(OH)%20vitamin%20D,nmol%2FL%20(insufficiency).
- https://academic.oup.com/ajcn/article/93/1/87/4597720
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0169193
