Women’s Health Essentials by Life Stage
Your nutritional needs are not static. They change and evolve, just as you do. What your body requires in your teenage years is quite different from what it needs during pregnancy or menopause. Understanding these shifts is key to maintaining your health and vitality through every stage of life.
This is not about chasing fads. It is about targeted, evidence-based nutrition. Supporting your body with the right nutrients at the right time can make a significant difference to your quality of life. From building strong bones in your youth to managing hormonal changes later on, a tailored approach to supplementation can help you feel your best.
Teenage years: Building the foundations
The teenage years are a period of rapid growth and development. This is when your body builds the bone density that will need to last a lifetime. Two nutrients are particularly important during this time: calcium and iron.
According to the British Nutrition Foundation, at least 90% of peak bone mass is acquired by the end of your teenage years. This makes it a critical window for calcium intake. A diet rich in calcium is the best way to support bone health. Good sources include dairy products like milk, yogurt and cheese, as well as fortified bread and green leafy vegetables like kale.
Almost half of all teenage girls in the UK do not get enough iron, a mineral essential for making red blood cells and transporting oxygen around the body. The NHS highlights that women with heavy periods are at a higher risk of iron deficiency anaemia, which can cause tiredness, shortness of breath, and pale skin. Including iron-rich foods in your diet is vital. Red meat, beans, nuts, and fortified breakfast cereals are all good sources. To help your body absorb iron from plant sources, have it with a source of vitamin C, like a glass of orange juice.
For a comprehensive nutritional foundation, a broad-spectrum supplement like NutriPlus can help to fill any dietary gaps.
Fertility and preconception: Preparing for pregnancy
If you are planning a pregnancy, the nutritional choices you make before you conceive are just as important as those you make during pregnancy. A healthy diet and targeted supplements can help to prepare your body for the demands of carrying a baby.
The NHS recommends that all women who are trying to conceive take a daily supplement of 400 micrograms of folic acid. This is crucial for preventing neural tube defects, such as spina bifida, in the developing baby. It is best to start taking folic acid for at least three months before you get pregnant and continue for the first 12 weeks of pregnancy. Some women may be advised to take a higher dose of 5 milligrams if they have a family history of neural tube defects or have certain medical conditions like diabetes.
Vitamin D is another key nutrient for both fertility and a healthy pregnancy. The British Nutrition Foundation advises that women trying for a baby should consider taking a daily 10 microgram vitamin D supplement, particularly during the autumn and winter months when sunlight is scarce in the UK.
Explore our full women’s health collection for supplements that can support you on your journey to parenthood.
Pregnancy: Nourishing you and your baby
During pregnancy, your body’s nutritional demands increase significantly. You are not just eating for two, you are providing the building blocks for a whole new person. The NHS provides detailed guidance on vitamins and supplements in pregnancy.
Folic acid remains essential for the first 12 weeks of pregnancy to support the development of your baby’s spine and brain. Vitamin D is also recommended throughout pregnancy and breastfeeding to help regulate calcium and phosphate levels, which are vital for your baby’s bones, teeth, and muscles.
Iron becomes increasingly important as your pregnancy progresses, as your blood volume expands to supply oxygen to the baby. A lack of iron can lead to anaemia, leaving you feeling tired and weak. While you can get iron from your diet through lean meat, green leafy vegetables, and nuts, your GP or midwife may recommend a supplement if your levels are low.
Omega-3 fatty acids, particularly DHA, are also critical during pregnancy for the development of your baby's brain and eyes. Oily fish is a good source, but the NHS advises limiting intake to two portions a week. A comprehensive supplement like NutriPlus can provide a good foundation of vitamins and minerals during this demanding time.
It's also important to know what to avoid. The NHS advises against taking supplements containing vitamin A (retinol), including cod liver oil, as too much can harm your baby.
Menopause: Navigating the change
Menopause brings a new set of hormonal and physiological changes. As oestrogen levels decline, your risk of certain health conditions, such as osteoporosis, increases. The right nutrition can help you to manage symptoms and support your long-term health.
The British Nutrition Foundation highlights the importance of calcium and vitamin D for bone health during and after menopause. Phytoestrogens, which are plant-based compounds that mimic the effects of oestrogen in the body, may also help to alleviate some menopausal symptoms. Soya, chickpeas, and lentils are good dietary sources.
For targeted support during this life stage, consider a specialised supplement like Feme Stage, which contains a blend of herbs and nutrients, including soya isoflavones and vitamin B6 to help regulate hormonal activity. As collagen production also declines after menopause, a supplement like Marine Beauty can help to support your skin’s elasticity and hydration.
Your health journey is unique. By understanding your body’s changing needs and supporting it with the right nutrients, you can feel your best at every age. If you have any concerns about your nutritional intake, it is always a good idea to speak with a healthcare professional.
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