Women’s Health
As National Women's History Month comes to a close, I want to take a moment to reflect on something close to my heart: helping women feel their best. As a dietitian in the health and wellness space, helping women truly is my favorite part of the job!
Women have unique nutrition needs compared to men, and these needs change throughout their life. Here are a few of my favorite nutrition tips for women, tailored to each stage of life.
Common Nutrient Gaps for Women of All Ages:
Women of all ages tend to face common nutrition challenges in 5 key areas:
Iron
Iron is essential for oxygen transport throughout your body, so when you’re deficient, fatigue and grogginess often follow. Women’s iron needs fluctuate across the lifespan, with higher demands during menstruation (where iron is naturally lost) and pregnancy (when iron is essential for fetal development).
Food sources: red meat, tofu, kidney beans, spinach, and more!
Tip: I recommend young women take a prenatal vitamin. These multivitamins provide essential nutrients, including extra iron, to help you feel your best. Here’s the prenatal I’ve been using for years:
Calcium and Vitamin D
These nutrients are vital for strong bones, especially for women.
Food sources: salmon, egg yolks, fortified milk, fortified orange juice, and yogurt.
Omega-3 Fatty Acids
Omega-3s support brain health and reduce inflammation.
Food sources: fatty fish, flaxseeds, and walnuts.
For some, supplementation may be beneficial. Here’s the fish oil I take!
Magnesium
Magnesium plays a key role in muscle function and sleep regulation.
Food sources: almonds, spinach, and avocados.
Fiber
Many women don’t get enough fiber, which is crucial for digestive and heart health, as well as weight management.
Incorporating more whole grains, fruits, and vegetables into your diet will help you boost your daily fiber intake.
Nutrition Tips for Women in Perimenopause and Menopause
As women enter perimenopause and menopause, iron becomes less of a concern, and anemia should start to resolve. However, it’s still important to continue regular bloodwork checks. At this stage, bone health becomes a priority, so focus on getting enough vitamin D, calcium, and magnesium to support your bones.
Tip: While I’m not an expert in this stage of life, I highly recommend following Dr. Mary Claire on social media for great insights. You can find her on Instagram at @drmaryclaire.
Health Gimmicks to Skip
Did you know that women account for 70-80% of discretionary spending in the U.S.? Brands know that if they want to succeed, they need to appeal to women. Unfortunately, this has led to a lot of health gimmicks marketed specifically to women. Here are a few I would recommend skipping:
Detoxes and Cleanses
If you have kidneys and a liver, you already have built-in detox machines! Your body naturally detoxifies itself.
“Female-Specific” Supplements and Protein Powders
Anyone can use protein powder. There’s no difference in how women’s and men’s digestive systems process it. So, “woman-specific” products are often just a way for companies to charge more for fancy packaging.
The only exceptions to this are prenatal vitamins or supplements for women 50+.
“Hormone Balancing” Supplements
There are dozens of hormones in our bodies, each with a specific function. These supplements rarely mention which hormone they’re “balancing,” and you can’t know if your hormones are imbalanced without bloodwork. In most cases, these supplements are just a waste of money.
If you ever have any questions or need more personalized guidance, feel free to reach out!
Take care,
emma