“Life is all about having fun – possibly drinking too much alcohol or relying on takeaways. Young women may feel under pressure to diet, but peak bone mass is achieved during the 20s. So scrimping on bone health nutrients, like vitamin D, calcium and magnesium could lead to later osteoporosis,” Ruxton says.
“Given the growing trend for plant-based diets, many women are unaware that avoiding animal-based foods can lead to nutrient shortfalls for vitamin B12, vitamin D, iron, iodine, zinc, and selenium. ”
If you are trying to get pregnant — at any age — Ruxton recommends taking folic acid, choline, and iodine as this is the “key to healthy conception”.
For pregnancy: folate, choline, iodine, vitamin D, protein, and fibre
“Government data show that nine in 10 women have low blood levels of folate – essential for protecting the foetus from neural tube defects,” Ruxton explains.
“Once pregnant, a woman needs to up her intake of vitamin D and high-quality protein for tissue growth, as well as fibre for bowel health. Yet two fifths (39%) of UK women never take a vitamin D supplement, according to the HSIS survey. Vitamin B6 has been found to help ease mild symptoms of nausea and morning sickness. ”
It’s also worth adding Omega 3 into the mix when pregnant, too. As Stephanie Baker, consultant nutritionist at Purolabs, explains: “Omega 3 is an incredibly vital nutrient for expectant mothers. Studies show that ample amounts of DHA, which is found in omega 3 is needed for foetal eye and brain development. It is thought that supplementing with omega 3 during pregnancy can actually increase the infant’s IQ and has also been shown to help reduce allergic responses, improve infant eyesight and correlate with a healthy birth weight. There is no recommended daily dose of Omega 3 for pregnancy, however a dose of 200-300mg has shown to be safe and effective (this equates to two servings of low mercury fatty fish per week). ”
In your 30s and 40s: polyphenols, potassium, omega-3s, and vitamin B5
“At this life stage, women can often be pulled in too many directions, between work, relationships, children, and elderly relatives. While it can be a time of peak achievement and income, stress, tiredness, and time pressures take their toll,” Ruxton says.
“Just when it’s essential to get the pieces of the health puzzle in place to ensure healthy ageing, many women gain weight, become more sedentary, and make unhealthy diet choices – with a few glasses of wine. Essential nutrients at this stage include polyphenols, potassium and omega-3s (for heart and vascular health) while keeping saturated fats and sugars in check. Half (49%) of the women polled in the HSIS survey did not know about the importance of omega-3s for heart health. ”
In your 50s: calcium, magnesium, vitamin D, and B vitamins
Your late 40s and early 50s is often a time for hormonal change as this is when most women go through the menopause — and this can be a tough time both mentally and physically.
