Women have unique nutritional needs due to their physiological and hormonal differences compared to men. In order to meet these unique nutritional needs, there are a handful of micronutrients women can incorporate in their diets to support overall health and potentially help prevent certain conditions. 

In this article, we’ll explore specific foods and nutrients women should focus on incorporating into their diets, as well as lifestyle approaches that support women’s overall health.

Key takeaways:

  • Nutritional needs vary throughout a woman’s life and depend on factors such as age, activity level, and overall health status.
  • Women require higher ratios of specific vitamins and minerals in their diets every day.
  • Incorporating whole foods in the diet regularly and supplementing when needed can support women in reaching their daily nutritional needs.
  • Quality sleep, hydration, physical activity, and stress management are all lifestyle tools that support women’s overall health and nutrition.
  • If you have specific concerns about your diet or nutritional needs, it’s always a good idea to consult a healthcare professional or registered dietitian.

Because women typically have a lower muscle mass and higher body fat percentage than men, they may need fewer calories overall but a higher proportion of certain micronutrients like iron and calcium. Women also have unique nutritional needs during adolescence, pregnancy, and lactation.

In terms of macronutrient needs, both men and women require adequate amounts of protein, carbohydrates, and healthy fats. Factors such as age, body composition, and activity level affect the specific amounts and ratios of macronutrients necessary each day. To determine your unique macronutrient needs, speak to a medical or nutritional professional.

Essential nutrients for women

Women have unique nutritional needs throughout their lives, which are influenced by factors such as hormonal changes, reproductive status, age, genetics, and lifestyle. Meeting these nutritional needs is essential for maintaining overall health and preventing chronic diseases. 

Here are some of the key nutrients that are particularly important for women at different stages of life:

Iron

Women have a higher risk of iron deficiency due to menstruation, pregnancy, and lactation. Iron is an essential mineral that is required for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron deficiency can lead to anemia, fatigue, and decreased immune function.

Good sources of iron include lean meat, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals. Adding vitamin C to iron-rich meals or when supplementing can substantially increase the absorption of iron. Good dietary sources of vitamin C include citrus, berries, tomatoes, and cruciferous vegetables (like broccoli, brussels sprouts, cabbage, and cauliflower).

Calcium

Women are at higher risk of osteoporosis, a condition characterized by weakened bones, than men. Calcium is an essential mineral that is required for bone health and helps to prevent osteoporosis. Good sources of calcium include dairy products, fortified soy milk, tofu, dark leafy greens, and canned fish with bones.

Vitamin D

Vitamin D is essential for calcium absorption and bone health. Women who have limited sun exposure, have darker skin or wear clothing that covers most of their skin are at higher risk of vitamin D deficiency. Getting enough vitamin D can help prevent osteoporosis (and bone fracture in the elderly), lower certain cancer incidences, improve pregnancy outcomes and potentially help symptoms of PCOS (polycystic ovary syndrome). Good sources of vitamin D include sun exposure, fatty fish, fortified dairy products, and supplements.

Folate

Folate is important for women of childbearing age, as it helps to prevent neural tube defects in the developing fetus. Good sources of folate include dark leafy greens, citrus fruits, beans, and fortified cereals.

Omega-3 fatty acids

Omega-3 fatty acids are essential for heart health and can help to reduce inflammation.

Women who are pregnant or breastfeeding may benefit from higher intake of omega-3s for fetal and infant brain development. Good sources of omega-3s include fatty fish, walnuts, flaxseed, and chia seeds.

Fiber

Women have a higher risk of constipation than men, and fiber can help to promote regular bowel movements. Fiber also helps to reduce the risk of heart disease and some types of cancer. Good sources of fiber include whole grains, fruits, vegetables, beans, and nuts.

Protein

Women have the same protein needs as men but may have a harder time meeting those needs due to lower overall calorie intake or dietary restrictions. Adequate protein intake is important for maintaining muscle mass, supporting immune function, and regulating hormones. Good sources of protein include lean meat, poultry, fish, beans, lentils, tofu, and some dairy products.

Other tips to meet nutritional needs for women

In addition to these specific nutrients, women may also benefit from paying attention to overall dietary patterns and lifestyle factors that can affect nutrition. Here is a list of supportive lifestyle interventions you can focus on to improve both nutritional status and overall health:

  • Eating a variety of whole foods. A well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats can help to ensure that women are getting all the nutrients they need.
  • Limiting processed and sugary foods. Processed foods and foods high in added sugars can contribute to inflammation, insulin resistance, hormone and mood imbalances, and other health problems.
  • Staying hydrated. Women should aim to drink at least 8–10 cups of water per day, and more if they are physically active or breastfeeding.
  • Managing stress. Chronic stress can contribute to a variety of health problems, including poor nutrition. Finding ways to manage stress, such as meditation, yoga, or counseling, can help to support overall health.
  • Getting enough sleep. A study published in The Journal of the Missouri State Medical Association found that “female reproductive hormones, specifically estrogen and progesterone, not only regulate reproductive tissue function during the menstrual cycle but also influence other physiologic principles, including sleep and circadian rhythms.” Sleeping 8–9 hours per night helps minimize daytime fatigue and regulate hormonal shifts throughout a woman’s life cycle.
  • Regular physical activity. Weight-bearing exercises like resistance training and weight lifting have been shown to increase bone mineralization and help prevent osteoporosis. Physical activity can also increase lean muscle mass and improve mood and cognitive function.
  • Include antioxidant-rich foods and consider supplements. Antioxidants help protect the body from oxidative stress and inflammation. Foods like berries, dark leafy greens, nuts, and seeds are excellent sources. Some women might also consider taking resveratrol supplements, known for their potential benefits in heart health and aging. Always consult a healthcare professional before starting any new supplement.
  • Maintaining a healthy weight. Being overweight or obese can increase the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Maintaining a healthy weight through a balanced diet and regular exercise can help to reduce these risks.

Overall, it is important for women to eat a well-balanced diet that meets their individual nutritional needs. Consulting with a registered dietitian or healthcare provider can help to determine specific recommendations based on individual factors.

Author – Dr. Jacquie Leone

Dr. Jacquie Leone blends Eastern and Western medicine practices to address chronic illness, gastrointestinal dysregulation, inflammatory conditions, and mental health. With a background in psychology and naturopathic medicine, she teaches science and nutrition courses and offers an integrative approach to functional medicine.

Education: BA in Psychology, University of Central Florida, Doctorate in Naturopathic Medicine, Sonoran University of Health Sciences

Expertise: Functional medicine, Chronic health issues, Gastrointestinal disorders, Hormone imbalances, Mental health

Professional highlights:

-Board Certification in Holistic Nutrition (2021-2022)
-Developed and taught graduate-level courses
-Keynote speaker at educational summits