Vital Nutrients for Every Stage of a Woman’s Life

As women, our bodies go through so many changes over the years. From our teenage years to pregnancy, midlife, and beyond, each stage brings unique challenges—and opportunities—to optimize our health. The proper nutrients can help us feel energized, strong, and balanced, no matter where we are in our journey.

Adolescence & Early Adulthood: Building a Strong Foundation

Our teenage years and early adulthood are all about growth—physically, mentally, and emotionally. This is the time to build strong bones, support brain function, and develop healthy habits that will last a lifetime.

Key Nutrients for Adolescence & Early Adulthood:^1-6

• Calcium and vitamin D: Essential for strong bones and preserving bone density later in life

• Iron: Important for maintaining energy and preventing anemia, especially for those with periods

• Magnesium and B vitamins: Support stress relief and help maintain energy levels

• Omega-3 fatty acids: Aid brain function, heart health, focus, and mood regulation

• Probiotics: Support gut health and immune function

• Protein and healthy fats: Help with muscle growth, hormone balance, and overall health

Healthy habits to incorporate into daily routines:

• Eat a variety of whole foods—think colorful veggies, lean proteins, and whole grains

• Move your body regularly—whether it’s yoga, dancing, or strength training, find what you love!

• Prioritize sleep—it’s essential for brain function, skin health, and emotional wellbeing

Pregnancy & postpartum: Nourishing ourselves & baby

If you’ve ever been pregnant or are thinking about it, you know how much the body changes during this time. The right nutrients can make a huge difference in how we feel, support our baby’s development, and help us recover postpartum.

Must-have nutrients for pregnancy:⁷

• Calcium and vitamin D: Support strong bones for both mom and baby

• Folate and iron: Help with baby’s development in utero and maintain energy levels

• Iodine: Essential for a healthy thyroid and baby’s brain development

• Magnesium and B vitamins: Keep the nervous system strong and help with stress

• Omega-3s (DHA and EPA): Vital for baby’s brain and eye development

• Protein and healthy fats: Crucial for tissue heath and steady energy levels

Postpartum recovery nutrients:^8,9

• Adaptogens (ashwagandha, rhodiola): Support stress resilience (but check with your doctor if breastfeeding)

• Choline: Helps with memory, brain function, and overall mental clarity

• Collagen and zinc: Support skin elasticity

• Iron: Helps prevent postpartum fatigue

• Omega-3s and vitamin D: Can help with mood, brain function, and overall recovery

Explore Metagenics vitamins and supplements to support adolescent and reproductive health.

Our 30s & 40s: Building Strength & Vitality

As we get older, our metabolism shifts, our energy changes, and we may start noticing differences in how we feel. This is a great time to focus on longevity, strength, and vitality so we can feel our best for years to come.

Key nutrients for 30s and 40s:^10,11

• Antioxidants (vitamin C, E, selenium): Keeps the immune system strong and protects cells

• Calcium and vitamin D: Continue to be essential for bone strength

• Magnesium and B vitamins: Boosts energy and helps manage stress

• Omega-3s: Support immune, brain, and heart health

• Probiotics: Balances vaginal, urinary tract, and gut microbiome

• Protein and fiber: Keeps digestion healthy and maintains lean muscle

Healthy lifestyle choices to consider:

• Strength train a few times a week—it’s one of the best things we can do for our metabolism and bones

• Reduce processed foods and sugar to keep energy stable

• Prioritize quality sleep and stress management techniques like meditation and deep breathing

Recommended products from the HerWellness™ line by Metagenics:

• Estrovera^®: Relieves menopause symptoms

• Naturally Balanced: Everyday hormonal support

• Rapid Period Relief: Fast PMS symptom relief

• Recharge Overnight: Supports sleep and hormone cycles

• Rapid Stress Relief: Promotes calm and reduces cortisol

Menopause & Beyond: Thriving as We Age

Menopause isn’t just an end—it’s the start of a new chapter. With the right nutrition and lifestyle shifts, we can keep our bones strong, our minds sharp, and our bodies feeling great.

Essential nutrients for menopause and healthy aging:¹²

• Calcium and vitamin D: Essential for strong bones and preserving bone density

• Collagen and zinc: Great for skin elasticity and joint health

• Magnesium and vitamin B6: Helps with mood, energy, and muscle function

• Omega-3s and antioxidants: Supports brain health and heart function

• Protein and adaptogens: Maintains muscle and helps with stress

Simple ways to feel good:

• Lift weights or do resistance training to maintain strength and mobility

• Eat an anti-inflammatory diet filled with colorful veggies, lean proteins, and healthy fats

• Practice self-care—meditation, deep breathing, and regular movement all support balance

• Make sleep a priority to support brain function and overall wellbeing

No matter what stage of life we’re in, taking care of our health is the best gift we can give ourselves. By focusing on key nutrients and making small, intentional lifestyle shifts, we can feel strong, energized, and vibrant at every age.

Metagenics HerWellness™ offers a complete line of premium, science-backed supplements designed to naturally support hormone balance—so you can feel your best at every stage of life.

References:

1. Walsh, J. S., et al. (2009). Lumbar spine peak bone mass and bone turnover in men and women: A longitudinal study. Osteoporosis International, 20, 355–362.

2. National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin D: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

3. Abbaspor, N., et al. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences, 19 (2), 164–174.

4. National Institutes of Health, Office of Dietary Supplements. (n.d.). Omega-3 fatty acids: Fact sheet for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

5. Noah, L., et al. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress and Health, 37 (5), 1000–1009.

6. Better Health Channel. (n.d.). Protein. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/protein

7. Marshall, N. E., et al. (2022). The importance of nutrition in pregnancy and lactation: Lifelong consequences. American Journal of Obstetrics and Gynecology, 226 (5), 607–632.

8. National Institutes of Health, Office of Dietary Supplements. (n.d.). Ashwagandha: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

9. Beluska-Turkan, K., et al. (2019). Nutritional gaps and supplementation in the first 1000 days. Nutrients, 11 (12), 2891. https://doi.org/10.3390/nu11122891

10. Real Simple. (n.d.). Vitamins and nutrients for longevity. Retrieved from https://www.realsimple.com/vitamins-and-nutrients-for-longevity-8775736

11. Metagenics. (2021, March 19). 5 reasons women should take a probiotic. https://blog.metagenics.com/post/2021/03/19/5-reasons-women-should-take-a-probiotic/

12. Erdélyi, A., et al. (2023). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16 (1), 27.