As women journey through life, our bodies go through incredible changes, and with these changes come evolving nutritional needs. From adolescence to menopause, it’s important to make sure our body gets the right support. In conjunction with Pink October, we’re putting the spotlight on women’s health. Let’s dive into the essential supplements that every woman needs to stay strong, healthy, and vibrant!
Teenage Years: Building a Strong Foundation
During the teenage years, girls experience rapid growth and hormonal shifts, making this a critical time for establishing a healthy foundation. Key supplements include:
- Calcium and Vitamin D are essential for building strong bones and reducing the risk of osteoporosis later in life. Blackmores Calcium + D3 is a good choice as it helps to maintain healthy bones, muscles and bone density.
- Iron is a vital nutrient for adolescent girls, particularly as menstruation begins, which often leads to a higher risk of iron deficiency. Iron-rich foods such as leafy greens, red meat, and beans are important, but a supplement like Sangobion may be necessary if the diet doesn’t provide enough.
- Omega-3 fatty acids are a group of essential fats that play a key role in brain development, cognitive function, and reducing inflammation. Consistent Omega-3 intake has been shown to enhance concentration, memory, and mood, making it a vital part of any adolescent’s diet.
20s and 30s: Boosting Energy and Fertility
In reproductive years, the body continues to require support for hormonal regulation, energy levels, and reproductive health. Supplements can play a key role in maintaining balance:
- Folic acid is crucial for pregnant women as it supports fetal development and reduces the risk of anemia during pregnancy. It is important to have adequate folic acid intake for the proper formation of the neural tube, which develops into the baby’s brain and spinal cord. Foods rich in folate, such as leafy greens and fortified cereals should be included in the diet, but a supplement can help ensure you meet the necessary levels.
- Magnesium helps with menstrual cramps and improves energy levels. It also contributes to better sleep quality, which can be particularly helpful during stressful periods. Blackmores Magnesium offers a convenient way to supplement your intake, supporting menstrual health, energy levels, and restful sleep.
- Vitamin B-complex refers to a group of eight essential B vitamins that work together to support numerous bodily functions. While it is found in a variety of foods like eggs, dairy, and leafy green vegetables, some may find it challenging to obtain enough through diet alone. This is where supplement such as Swisse Ultiboost Vitamin B Complex and Watsons Effervescent Vitamin B Complex comes in to fill the gap!
- Probiotics are good bacteria that ensure a healthy gut for digestion, nutrient absorption, and overall immune function. Sources of probiotics include fermented foods like yoghurt, kefir, sauerkraut, and kimchi. However, for those who do not consume these foods regularly, a probiotic supplement like LactoFit Probiotic Beauty can be a convenient option to help maintain a healthy gut microbiome and overall health.
Menopause and Post-Menopause: Aging Gracefully
As women approach menopause, typically in their late 40s to early 50s, it’s essential to focus on supporting bone, heart, and hormonal health during this significant transition. Key recommendations include:
- Estrogen levels decline during menopause, leading to increased bone density loss and a higher risk of osteoporosis. That’s why it’s important to add calcium and vitamin D to your diet. We recommend Caltrate Calcium + D and Watsons Calcium 360 mg + Vitamin D3 to help support bone health.
- Omega-3 doesn’t just support brain development; it’s also essential for heart health by helping to lower triglycerides (excess calories stored as fat) and reduce inflammation. For a great source of omega-3, we recommend Blackmores Omega-3 Fish Oil and Watsons Omega-3 Fish Oil.
- Collagen is the most abundant protein in our bodies, providing structure to skin, bones, muscles, tendons, and ligaments. As we age, natural collagen production declines, leading to sagging skin, wrinkles, and joint stiffness. One convenient way to boost your collagen intake is with Lennox Collagen Powder. This easy-to-mix powder can be added to your favourite beverages, helping you to maintain that youthful glow while supporting joint flexibility and overall vitality.
While each stage of life brings new challenges and needs, taking care of our health should always be a priority. Regular check-ups, a balanced diet, and the right supplements can help you feel your best at any age. No matter your stage of life, a well-rounded approach to nutrition is the key to staying healthy, strong, and vibrant.
