Essential Nutrients Every Woman Needs by Age: A Guide

Essential Nutrients Every Woman Needs by Age: A Guide

As women journey through different stages of life, their nutritional needs evolve to support their changing bodies. From fortifying bone health in their 20s to navigating hormonal shifts in their 40s and beyond, prioritizing key nutrients becomes paramount for overall well-being. Here's a breakdown of crucial nutrients tailored to each age group:

In Your 20s: Building Strong Foundations

During the 20s, women undergo a critical phase in bone development, setting the stage for future skeletal health. Optimal bone density, often referred to as "Peak Bone Density," becomes a focal point to mitigate the risk of osteoporosis later in life.

  • Calcium: Aim for a minimum intake of 1,000 mg daily, preferably in divided doses. If following a dairy-free diet due to lactose intolerance or sensitivity, consider supplementation. Calcium Malate offers excellent absorption.

  • Vitamin D: Maintain blood levels above 60 mg/dl, particularly if sunlight exposure is limited. Look for a supplement combining vitamin D with vitamin K2, enhancing calcium absorption and directing it to bones. Products like Vitamin D Supreme offer this synergy.

  • Magnesium: Target at least 400 mg daily, as it's predominantly found in leafy greens, which may not be consumed regularly. Opt for a highly bioavailable form like magnesium glycinate complex to minimize gastrointestinal discomfort.

  • Greens Powder: Given potential nutrient depletion from factors like birth control pills, prioritize a greens powder with added superfoods to ensure you are free from nutrient deficiencies. Check out our Glow Greens powder which comes in unflavored and chocolate.

In Your 30s: Nurturing Maternal and Fetal Health

As many women enter childbearing years, optimizing maternal and fetal health becomes a primary concern, alongside maintaining personal well-being.

  • Omega-3 Fatty Acids: Support optimal brain development in fetuses by incorporating omega-3 supplements like OmegAvail™ Hi-Po. This nutrient remains vital for adult brain function, making it beneficial for women of all ages.

  • B Vitamins: Address daily stressors with B vitamins, known as "stress vitamins," essential for mental and emotional resilience. 

  • Greens Powder: Given potential nutrient depletion from factors like birth control pills, prioritize a greens powder with added superfoods to ensure you are free from nutrient deficiencies. Check out our Glow Greens powder which comes in unflavored and chocolate.

  • Collagen: To reduce signs of aging and enhance the health of your skin, hair and nails a high quality collagen powder is recommended. Our Glow Protein contains 5g of collagen per scoop to help enhance inner strength and outer radiance.

In Your 40s: Balancing Hormonal Changes

Perimenopause brings hormonal fluctuations, necessitating support for hormone balance and overall vitality.

  • Resveratrol: Cognitive decline and mood disturbances are common during menopause, often attributed to hormonal changes. Resveratrol's neuroprotective properties may help support cognitive function and mood stability during this time.

  • Pumpkin Seeds: Manage perimenopausal symptoms like hot flashes and sleep disturbances with pumpkin seeds which are high in zinc and iron.

  • Protein Powder: Increasing your protein intake can help with weight management through menopause as it can assist in reducing sugar cravings, managing blood sugar and keeping you satiated.

In Your 50s and Beyond: Sustaining Vitality

Navigating menopausal changes and potential medication side effects requires targeted nutritional support.

  • Coenzyme Q10 (CoQ10): CoQ10 is a cofactor in the electron transport chain, a process crucial for producing adenosine triphosphate (ATP), the primary source of cellular energy. As energy production declines with age, supplementing with CoQ10 may help support cellular energy metabolism, promoting vitality and reducing fatigue.

  • Vitamin E: Vitamin E scavenges free radicals, unstable molecules that can damage cells and contribute to aging-related processes such as wrinkles, fine lines, and tissue damage. By neutralizing free radicals, Vitamin E helps protect against oxidative stress and its associated effects on skin, organs, and overall health.

  • Protein Powder: Keeping your protein intake high as you age helps prevent muscular diseases such as sarcopenia. Having strong muscles also reduces risk of falling and injuries.

  • Essential Amino Acids: Essential Amino Acids help to keep muscle tissue active and stimulated. Incorporating those into your routine can help keep muscles strong and active.

By prioritizing these essential nutrients tailored to each life stage, women can proactively support their health and vitality, laying the foundation for a vibrant future. Always consult with healthcare professionals before initiating any new supplement regimen to ensure individualized care.