Supporting Women’s Health: Wellness and Essential Nutrients at Every Stage

Women’s health encompasses far more than just annual checkups—it’s about cultivating lifelong habits that nourish the body, support the mind, and empower women to feel their best at every age. From adolescence through post-menopause, women’s nutritional and wellness needs change. Understanding what your body needs, and when, can make a powerful difference in your overall well-being.

Wellness for Women: A Holistic Approach

Wellness is a multidimensional concept that includes physical health, emotional resilience, mental clarity, and social connection. Here are some core strategies women can use to prioritize wellness daily:

• Preventive Care: Regular checkups, screenings (like mammograms, pap smears, and bone density tests), and vaccinations can detect issues early and help maintain long-term health.

• Movement: Engaging in at least 150 minutes of moderate-intensity physical activity weekly—whether it’s walking, dancing, strength training, or yoga—supports cardiovascular health, bone strength, and mental well-being.

• Stress Management: Chronic stress can impact hormone balance, digestion, and sleep. Daily practices such as mindfulness meditation, journaling, or simply unplugging from technology for a short time can help.

• Sleep and Rest: Women are more likely to experience sleep disturbances, especially during perimenopause and menopause. Prioritizing 7–9 hours of quality sleep supports immune function, mood, and metabolism.

• Connection: Healthy relationships and social support play a vital role in mental health and emotional resilience.

While these lifestyle factors are foundational, nutrition is another key pillar of women’s health.

Essential Nutrients for Women’s Health

Nutritional needs vary across the female lifespan—from menstruation to pregnancy, through menopause and beyond. Here are some of the most critical nutrients women need and why they matter:

1. Iron

Iron is crucial for producing hemoglobin, which carries oxygen in the blood. Women of reproductive age are particularly vulnerable to iron deficiency due to menstruation.

• Sources: Lean red meat, spinach, lentils, fortified cereals

• Daily Goal: 18 mg for women ages 19-50 and 27 mg during pregnancy

• Tip: Pair iron-rich foods with vitamin C (like citrus or bell peppers) to enhance absorption

  
  

2. Calcium

Calcium supports bone density and helps prevent osteoporosis, which disproportionately affects women, especially after menopause.

• Sources: Dairy products, leafy greens, fortified plant milks, tofu

• Daily Goal: 1,000 mg for women ages 19-50 and 1,200 mg for those over 50

  
  

3. Vitamin D

Vitamin D aids calcium absorption and supports immune health. It also plays a role in hormone regulation, fertility, and mood.

• Sources: Sunlight, fatty fish (like salmon), fortified foods, supplements

• Daily Goal: 600 IU for women ages 19-70 and 800 IU for those over 70

• Tip: A blood test can help determine if you need extra supplementation

  
  

4. Folate (Vitamin B9)

Folate is essential for women of childbearing age to support reproductive health and prevent neural tube defects during pregnancy.

• Sources: Dark leafy greens, legumes, fortified grains

• Daily Goal: 400 mcg for women ages 19-50 and 600 mcg during pregnancy

• Note: It's also recommended that women trying to conceive should aim for 400–800 mcg of folic acid daily

  
  

5. Magnesium

Magnesium helps with muscle function, mood regulation, and bone health—and may ease symptoms of PMS and menopause.

• Sources: Nuts, seeds, whole grains, leafy greens

• Daily Goal: 320 mg for women 19-50 years old and 360 mg during pregnancy

  
  

6. Omega-3 Fatty Acids

These healthy fats reduce inflammation, support brain health, and may reduce risk of heart disease—the leading cause of death among women.

• Sources: Fatty fish (like salmon or sardines), walnuts, flaxseeds, chia seeds

• Daily Goal: 1.1 g for women ages 19-50 and 1.4 g during pregnancy

  
  

7. Fiber

Fiber aids digestion, supports heart health, and helps regulate blood sugar which is especially important for women managing PCOS or diabetes risk.

• Sources: Fruits, vegetables, whole grains, legumes

• Daily Goals: 25 g for women ages 19-50, 20 g for women over 50

  
  

Small Shifts, Lasting Impact

Whether you're in your 20s building long-term habits or navigating midlife changes, investing in your health pays lifelong dividends. By nourishing your body with the right nutrients, moving with joy, managing stress, and staying connected, you’re building a strong foundation for a vibrant, healthy life.

This Women’s Health Month, consider scheduling a wellness check, checking your nutrient intake, or setting one new wellness goal. Every small choice adds up—and your health is worth it!

Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.