The Role of Nutrition and Dietary Supplements in Women’s Health

Women's health at all stages of life depends on proper diet and supplements. Age, reproductive health, and hormonal changes all affect the dietary requirements of women. Essential nutrients are provided by a balanced diet, but when dietary consumption is inadequate, dietary supplements can assist in closing the gaps. The World Health Organisation (WHO) states that a balanced diet is essential for avoiding chronic illnesses and enhancing overall health.

Comparing Nutrition and Supplements: What's the Difference?

Getting vital nutrients from complete meals, including fruits, vegetables, grains, dairy products, and protein sources, is referred to as nutrition. It contains the macronutrients (proteins, fats, and carbs) and micronutrients (vitamins and minerals) required for bodily processes.

Created to supplement the diet, supplements are concentrated forms of nutrients, including vitamins, minerals, amino acids, or plant extracts. When dietary consumption is inadequate, supplements should be used as an additional source to satisfy nutritional needs rather than as a replacement for whole meals (Feskens et al., 2022). Additionally, the Mayo Clinic suggests that supplements be used in conjunction with a balanced diet rather than in place of entire foods.

Nutritional Requirements at Various Stages of Life

Childhood and Adolescence

• Calcium, vitamin D, iron, and protein must all be consumed in sufficient amounts for growth and development.

• Immunity, bone growth, and cognitive function are all supported by a balanced diet.

• Iron and vitamin D deficiencies are prevalent and should be closely watched (ICMR Dietary Guidelines).

  
  

Reproductive Age (Years of Childbearing)

• Consuming folic acid during pregnancy is advised for avoiding neural tube abnormalities.

• Menstrual blood loss increases the demand for iron; shortages can result in anaemia.

• Reproductive health and hormonal balance are supported by omega-3 fatty acids.

• B vitamins and magnesium help regulate the menstrual cycle and reduce stress (European Journal of Nutrition, 2022).

  
  

Pregnancy and Lactation

• Greater need for calcium, vitamin D, iron, folic acid, and omega-3 fatty acids to aid with embryonic growth.

• DHA (docosahexaenoic acid) supplementation is advised by the National Health Service (NHS) for embryonic brain development.

• Choline and iodine are necessary for the development of the brain and nervous system.

• For individualised supplementation, speaking with medical professionals is recommended (Feskens et al., 2022).

  
  

Perimenopause and Menopause

• Consuming calcium and vitamin D is crucial for preserving bone mass and averting osteoporosis.

• Soy and flaxseeds contain phytoestrogens, which may help reduce menopausal symptoms.

• B vitamins and magnesium boost vitality and mood.

• According to Sánchez-García et al. (2023), omega-3 fatty acids help lower cardiovascular risk and inflammation.

• The WHO stresses how crucial a healthy diet is to avoiding postmenopausal osteoporosis.

Best Dietary Supplements for Women

To avoid vitamin deficiencies and to maintain high-quality nutrition for women, dietary supplements can be a huge catalyst. Here are a few examples of the best supplements for women.

1. Multivitamins: Make sure you're getting enough of the important vitamins and minerals.

2. Omega-3 Fatty Acids: Promote healthy joints, heart, and brain.

3. Iron: Essential for avoiding anaemia, particularly in women who are menstruating.

4. Vitamin D and Calcium: necessary for strong bones and the prevention of osteoporosis.

5. Folic acid: Essential for DNA synthesis and pregnancy.

6. Magnesium: Promotes relaxation, nerve, and muscle function.

7. Probiotics: Support digestion and intestinal health.

   
   

ICMR Dietary Guidelines: Key Recommendations

1. Promote diverse food intake to ensure balanced nutrition.

2. Reduce excessive sugar and salt consumption.

3. Encourage locally available, seasonal foods for optimal nutrition.

4. Emphasise physical activity alongside dietary practices.

5. Regularly monitor micronutrient status to prevent deficiencies.

   
   

Factors Influencing Nutritional Deficiencies

The following causes deficiencies:

• A poor diet consists of processed meals and insufficient amounts of fresh vegetables.

• Lifestyle issues include irregular eating patterns, stress, and sedentary behaviour.

• Medical ailments include gastrointestinal illnesses, thyroid issues, and PCOS.

• Interactions with medications: The absorption of nutrients is impacted by some medications (European Journal of Nutrition, 2022).

Vitamins for better health

Fat-Soluble vs. Water-Soluble Vitamins

• Fat-soluble vitamins (A, D, E, K): Stored in fat tissues; require dietary fats for absorption.

• Water-soluble vitamins (B-complex, C): Not stored in the body; excess excreted through urine.

• Proper timing and food pairing enhance absorption (e.g., vitamin D with healthy fats, iron with vitamin C).

  
  

How Nutrition Impacts Hormones

• Hormone production is regulated by healthy fats found in fish, nuts, seeds, and avocados.

• Consuming protein promotes the activity of enzymes and neurotransmitters.

• B vitamins and magnesium support healthy adrenal glands and stress reduction.

• Estrogen metabolism is influenced by gut health (fibre, probiotics).

• Omega-3 fatty acids and vitamin D promote endocrine homeostasis and lessen inflammation (Sánchez-García et al., 2023).

Label Reading and Avoiding Misleading Claims

• Check ingredient lists for artificial additives or excessive sugar.

• Beware of unverified health claims and marketing gimmicks.

• Look for third-party certifications ensuring quality and purity.

• Consult healthcare professionals before starting new supplements (ICMR Dietary Guidelines).

  
  

When to Take Supplements

• Iron: Best absorbed on an empty stomach with vitamin C.

• Calcium: Take separately from iron for better absorption.

• Vitamin D: Take with a meal containing healthy fats.

• B-complex vitamins: in the morning to boost energy levels.

  
  

Precautions and Contraindications

• Excessive vitamin A intake can cause toxicity.

• High-dose iron supplements can cause digestive issues.

• Certain supplements interact with medications (e.g., blood thinners and omega-3s).

• Pregnant and lactating women should follow specific dosage recommendations under medical supervision (Feskens et al., 2022).

  
  

Conclusion

The fundamental component of good health is still a well-balanced diet, but when necessary, dietary supplements can fill up nutritional deficiencies. Women's dietary requirements vary depending on their stage of life, necessitating specialised approaches for optimum health. Safe and efficient supplementation is ensured by speaking with a healthcare professional, carefully reading labelling, and following scientific recommendations. In addition to diet, physical activity promotes lifespan and general well-being.

References

1. Feskens EJM, Bailey R, Bhutta Z, et al. "Women’s health: optimal nutrition throughout the lifecycle." Eur J Nutr. 2022 Jun;61. doi: 10.1007/s00394-022-02915-x. Epub 2022 May 25.

2. Juan Carlos Sánchez-García, Daniel López Hernández, et al. "Physical Exercise and Dietary Supplementation in Middle-Aged and Older Women: A Systematic Review." J. Clin. Med. 2023, 12. https://doi.org/10.3390/jcm12237271

3. ICMR Dietary Guidelines. National Institute of Nutrition, India.

4. Times of India. "Health & Nutrition Trends." http://timesofindia.indiatimes.com/articleshow/110147250.cms

5. World Health Organization. "Nutrition for Health and Development." WHO

6. Mayo Clinic. "Dietary Supplements: Do They Help or Hurt?" Mayo Clinic

7. Cleveland Clinic. "Women's Health and Nutrition Guidelines." Cleveland Clinic

8. National Health Service. "Vitamin and Mineral Supplements: The Essentials." NHS