Women’s health is… well, complex. And it’s mostly thanks to hormones.

From teens through to our 20s, 30s, and into midlife and beyond, our hormones are in a constant state of flux. Estrogen and progesterone levels rise and fall not only between major life stages but monthly - and even daily. 

Hormonal changes also shift the body’s nutritional needs – and it’s not always easy to know what you need, or when.

These fluctuations can affect almost every aspect of daily function, from our mood and energy levels to our metabolism, sleep, libido, and even brain function.

And while this is different for every woman, it can be challenging. 

So, where do you start?

Diet should always come first. Eating a wide range of fresh fruits and vegetables - along with lean protein and healthy fats - is a must at any age.
But when life gets busy, or when food alone just isn’t enough, women’s health supplements can help fill the gaps.

Here’s a quick guide to the key nutrients women need at every life stage, the foods to add to your diet, and supplements that can help. 

Vitamins and minerals most women need

B vitamins

Whether you’re a student, a mum, an executive, an athlete, or a retiree, you really can’t underestimate the importance of B vitamins. The eight Bs (B1, B2, B3, B5, B6, B9, B12) not only help your body break down food into usable energy but support many processes related to methylation, including brain health and cardiovascular function. Specific B vitamins such as folate and B12 also play important roles in foetal development and healthy mood.
Good sources of B vitamins include organ meats (liver, kidney), eggs, leafy greens, nuts, seeds, legumes, wholegrains, and Marmite. 

• Check out our B vitamin range

Iron

Iron supports the production of red blood cells which carry oxygen around the body. This supports energy and alertness. A woman’s need for iron increases when menstruation starts, and iron deficiency is a common cause of fatigue. 

Good sources of iron include red meat (beef, lamb, venison), liver, shellfish (mussels, oysters). Plant-based sources of iron (leafy greens, legumes, tofu, nuts and seeds) are less bioavailable than animal sources, so if you’re vegetarian or vegan, it’s worth considering an iron supplement.

• Check out our iron for women range 

Vitamin D, Vitamin K, and calcium

Calcium needs peak during adolescence when bones are still growing. Calcium becomes even more important in perimenopause and menopause, when lower oestrogen makes it harder for the body to maintain bone density. Vitamin D and Vitamin K are also helpful during this time as they both support the uptake and use of calcium in the body. 

Good sources of calcium include dairy products (milk, yoghurt, cheese, kefir), tofu, kale, broccoli, and fortified milks and cereals. 

• Check out our bone health range 

Magnesium

Magnesium is involved in over 300 processes in the body, including bone health, muscle function, and healthy mood and sleep. Magnesium is important for women for all of those reasons - plus it supports energy and a healthy stress response.

Good sources include wholegrains, leafy greens, nuts, seeds, and legumes. 

• Check out our magnesium range 

Essential fatty acids (EFAs) 

EFAs such as omega‑3s (ALA, EPA, DHA) and omega‑6s (linoleic acid) support hormonal balance, cell membranes, heart health, and healthy skin and hair.

Good sources include oily fish (sardines, salmon, tuna, trout), walnuts, chia seeds, and flaxseed.

• Check out our Omega 3 and essential fatty acids range

Nutrition tips for specific life stages

Pregnancy and breastfeeding

• Folate (vitamin B9)
  Essential for healthy foetal development, particularly of the brain and spinal cord.
  
  

• Iodine
  Supports the production of thyroid hormones, which are needed for normal development of the baby’s brain and nervous system.
  
  

• Iron
  Iron needs are higher during pregnancy due to increased blood volume.
  
  

Menopause

For many women, the time leading up to menopause is a time of change. Oestrogen levels fall, which can affect bone health, mood, sleep patterns, and energy.

Menopause is different for every woman, so it’s important to discuss your own needs with a healthcare professional before taking supplements. However, general recommendations include:

• Calcium and vitamin D: to support bone health and calcium uptake

• B vitamins: to support energy, mood, metabolism

• Magnesium: to support mood, bone and muscle health, and heart function 

• Omega-3s: to support mucous membranes, skin and hair health

When multivitamins can help

Teenagers

Teens don’t always eat a perfect diet - especially when they’re busy with studies or a social life! But this is a time when their bodies are undergoing rapid change, and falling short on certain nutrients can affect their mood, skin, and energy.
If your teen rarely hits their 5+ a day, a multivitamin could be an option. Look for a product that contains B vitamins and essential minerals to support brain health, energy production, immune system function, and skin health, like Blackmores Multivitamin for Teen Girls or Clinicians Multivitamin & Mineral Boost.

Women 20s-30s

A woman’s reproductive years can put a lot of demands on the body, whether children are part of the picture or not. Iron, calcium, EFAs, and protein are all important for supporting bone density, energy production, brain health, and overall wellbeing. And if you are planning to start a family, a B vitamin complex that contains activated folate and B12 is essential for preparing the body to support a baby, as well as supporting your health. 

Check out me today Women's Daily, Good Health Women's Multi, and Clinicians Peak Performance Womens Multi.

If hormones are causing havoc, a plant-based formula such as NuWoman 30 PLUS Hormone Balance may help support energy, general wellbeing, and how you handle daily stress.

Women 40s-50+ (perimenopause and menopause)

Priorities during ‘the change’ are usually bone health, cardiovascular function, sleep, and mood. Look for a multi that contains higher levels of iron, calcium, and Vitamin D to support post menopausal health, like Centrum For Women 50+. Some multivitamin formulas also contain nutrients to support hormonal balance, like NuWoman 50 Plus.

If you have questions about your health, or if you’re experiencing symptoms that make life a little less comfortable, see your doctor or healthcare professional. 

Always read the label and use as directed.Vitamins are supplementary to a balanced diet.