The Best Nutrients for Women you Need Every Day

No matter where you are in life—just starting to climb the corporate ladder, planning for a baby, raising a busy family, traveling the world, or heading into your retirement years—womanhood is a journey. Women play so many roles and wear so many hats in their daily life, from career to home life to personal passions, which means you need to fuel your brain and body with nutrients to nourish and support you. 

Eating a healthy, balanced, well-rounded diet is key for nutrition, as is drinking alcohol in moderation and limiting sweets and junk food. While you should get the majority of nutrients from your diet, sometimes you need a little extra hand from supplementation; we recommend making regular check-ins with your practitioner to make sure you’re on the right track and adjusting depending on your age and lifestyle.

March may be Women’s Nutrition Month, but you should be focused on these nutrients 365 days a year. Ahead, discover some of the best nutrients for women separated by decade.

In your 20s, 30s, and 40s

Folate

Women who are pregnant or trying to conceive should begin taking folate to support fetal neural tube development. You can get folate from leafy greens like spinach and kale, though many doctors recommend supplementing with a prenatal vitamin containing folate.

Iron

Women of menstrual age may be deficient in iron. Iron can also be difficult to get from your diet, especially if you eat a vegetarian or vegan diet. Our Floradix® Iron + Herbs Liquid Mineral Supplement is an easy way to make sure you’re getting an adequate amount of this important nutrient and to support daily energy.*

Magnesium

Hitting the gym on the regular? Magnesium can help support your hardworking muscles for all that hot yoga, weightlifting, and running. Our easily absorbed Magnesium Liquid Mineral Formula is a simple way to enjoy its many benefits every day.*

Diet is one part of a healthy lifestyle; getting a handle on your stress and finding time for self-care is also essential during this busy life period.

In your 50s, 60s, and beyond

Calcium and vitamin D

Sure, calcium is probably the most obvious answer on a list of nutrients for women, but it is very important! Kids are encouraged to eat or drink plenty of calcium to help grow strong, healthy bones, and you should continue this well into your adulthood, especially as you age. 

Vitamin D is another important nutrient for women. It helps support strong bones and teeth, but also supports immune health. You can get vitamin D from fortified foods and sunlight, but as you should be wearing sunscreen every day, you may want to consider taking a vitamin D supplement for help. 

Protein

Protein doesn’t just keep you feeling satiated and full. It also supports your bones and helps build and grow muscle, which is important in your later years when bones may be weaker and more brittle.

Omega-3s

Omega-3 fatty acids, like those found in salmon and other seafood, are great for your brain, eyes, and heart. 

Vitamins B6 & B12

Older adults can’t absorb as much B6 and B12 as younger adults do, so it’s imperative to get these essential vitamins from your daily diet. Animal products are a great source of B12, which supports red blood cell production and brain health. For B6, opt for fatty fish.

Fiber

Fiber keeps things moving in your system and supports more comfortable digestion and elimination, which older adults can struggle with. Try a fiber-rich cereal for breakfast or add more fruits and veggies to your diet.