Essential Nutrients for Women

Restore Hyper Wellness Writer
Restore Hyper Wellness Writer
3 minute read
May 28, 2024
Woman makes dinner in her kitchen using essential nutrients to support her hormones I Restore Hyper Wellness
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As women age and their hormones fluctuate and change, their nutritional needs shift to accommodate physiological changes. From childbearing years to menopause and beyond, maintaining adequate intake of essential nutrients is pivotal for optimal health and well-being. In this guide, we delve into specific nutrients crucial for women's health at different stages of life.

Reproductive Years

During reproductive years, women's bodies undergo significant changes, particularly during pregnancy and lactation. Key nutrients during this phase include:

Folic Acid

Folic acid, similar to folate, is essential for preventing neural tube defects in early pregnancy. The Centers for Disease Control and Prevention recommends that women of childbearing age incorporate folic acid supplements or consume fortified foods to reduce the risk of birth defects.


Iron requirements escalate during pregnancy to support the developing fetus and placenta and the increased blood volume in the mother. Along with supplements, women can consider adding healthy foods that are high in Iron, like spinach, legumes, quinoa, broccoli and tofu.

Omega-3 Fatty Acids

Omega-3 fatty acids, notably DHA (docosahexaenoic acid), are vital for fetal brain and eye development during pregnancy. Additionally, they contribute to postpartum mental health and may reduce the risk of postpartum depression. Foods that are high in omega-3 fats include fatty fish like salmon and mackerel, flax and chia seeds, walnuts and soybeans. 


Adequate iodine intake is crucial for thyroid function and fetal brain development. Pregnant and breastfeeding women should ensure sufficient iodine through supplementation or iodine-rich foods like seaweed, dairy products, certain enriched breads, cod and iodized salt.


Perimenopause, the phase preceding menopause, is characterized by hormonal fluctuations and irregular menstrual cycles. Nutritional support during perimenopause includes:

Calcium and Vitamin D

With declining estrogen levels, women face an increased risk of bone loss and osteoporosis. Adequate intake of Calcium and Vitamin D, coupled with weight-bearing exercise, helps maintain bone health.


Magnesium plays a role in hormone regulation and may alleviate symptoms such as mood swings and sleep disturbances commonly experienced during perimenopause. Natural sources of Magnesium in food can be found in everything from certain nuts and seeds, spinach and avocados and beans to soy and certain cereals and breads. 

Vitamin E

Research suggests that Vitamin E may help alleviate hot flashes and other menopausal symptoms. Additionally, its antioxidant properties support overall health.

Menopause and Postmenopause

Menopause signals the end of menstruation and ovarian function. Nutritional considerations during menopause and postmenopause include:

Calcium and Vitamin D

Sustaining bone density and reducing the risk of fractures remain paramount as women age.

Omega-3 Fatty Acids

Omega-3s may alleviate symptoms like joint pain and mood swings associated with menopause.


Found in soy products, flaxseeds, and other plant-based foods, phytoestrogens may alleviate menopausal symptoms by exerting weak estrogen-like effects.

Vitamin B12

As women age, decreased absorption of Vitamin B12 can lead to deficiency, impacting energy levels and cognitive function. Foods that are naturally high in Vitamin B12 include clams and oysters, nutritional yeast, salmon and tuna, some dairy and soy products and certain fruits and vegetables. 

Women's nutritional needs evolve across their lifespan, with specific requirements at each stage. While these recommendations serve as a general guideline, individual needs may vary based on factors like health status, lifestyle and dietary preferences.

Evaluate Your Blood  

We offer Biomarker Assessments to evaluate your blood for nutritional deficiencies. If your test results uncover that your body requires specific nutrients, our IV Drip Therapy and IM Shots offer an extensive menu of potent vitamins, minerals and amino acids for your health and well-being.

Remember, it's crucial to consult with a healthcare provider or Registered Dietitian and maintain a balanced diet rich in whole foods.

Medical services are provided by an independently-owned physician practice. Some services may require medical clearance and a prescription. We reserve the right to refuse service to anyone. Services, therapies, ingredients and prices may vary per location.

The content on our site, blog posts, educational materials, app, promotional newsletters, and any other written content are not intended to replace an evaluation with a qualified healthcare professional and are not intended as medical advice.

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