August 28, 2019 3 min read

Women have unique requirements when it comes to nutrition. In the journey of a woman’s life; be it childhood, puberty, pregnancy, postnatal, menopause and old age the nutrient requirements are constantly changing. And to help you meet your nutritional demands we at NutraC are offering a range woman health-friendly supplements. Here is the list of key nutrients that every woman needs during her adulthood, childbearing years and during menopause:

·         Calcium 

Getting enough calcium is important for all ages, but it’s particularly important during adolescence and early adulthood when bones are absorbing calcium. Adult women in the childbearing years should aim at 1000mg to 1300mg/day of calcium per day. And older women of age between 50-70yrs need calcium of 1200mg/day. Calcium and vitamin D should often be paired together as it facilitates easy absorption. The daily recommended vitamin D is 600IU per day.

·         Iron

It is essential for healthy blood cells. Adult women in early twenties up to 50 years of age need around 18mg of iron every day. The requirement of blood in pregnant women almost doubles in pregnancy and hence should be increased. While in the lactation period, the iron requirement reduces by half as women don’t menstruate. But one should come back to iron consumption of 18mg once menstruation begins.

·         Folic acid

This is a form of the vitamin B complex that helps prevent neural tube defects like spina bifida and anencephaly.  Women can get enough folic acid through diet from rich sources of green leafy vegetables. But most Gynecologists prescribe folic acid supplements to ensure the recommended intake of folic acid of 400 to 800mcg per day.

·         Vitamin B12

This is essentially an important nutrient for pregnant women who are vegans or vegetarians. There are minimal vegetarian sources of vitamin B12 as it is majorly found in animal sources. Adult women need around 2.4mcg/day, while pregnant women need about 2.6mg/day and there is a further requirement of 2.8mcg of vitamin B12 during the lactation period in women.

·         Choline

Few studies have linked low choline levels to increased risk of neural tube defects. Recommended levels of this nutrient are not established and are easy to get enough through diet. Eggs are an excellent source of choline and eating a few eggs a week can provide the recommended dosage of this nutrient. Other choline-rich foods include peanuts and milk for vegetarians.

·         Omega 3s 

These essential fatty acids play numerous roles in the body including building healthy brain and nerve cells. Many studies have shown that the required amount of omega 3 in the form of EPA and DHA can help prevent premature births. It is also shown to prevent heart diseases in women.

·         Fluids

Fluid needs increase as women age. This is because kidneys become less efficient removing toxins and drinking more fluids helps kidneys do their job. It is important to note that thirst signals often become impaired with age, so older women tend to drink lesser water and fluids.  Apart from just plain water, make sure to include fluids in the form of fruit and vegetable juices, buttermilk or soups.

These are few important nutrients that we have listed down, apart from these there are various other micronutrients required to maintain good health which sums up in our specially selected range of health and wellness supplements at our Nutraceutical Store in Hyderabad, NutraC.


Ashwini Sagar is a renowned diet and nutritional consultant. She has been in this field for more than a decade now. During all these years, she has developed brilliant expertise in this field and comes up with the best possible diet plans. She possesses the ability to communicate complex and sensitive information about dietary matters in an understandable form to individuals. She has a proven track record of successfully promoting healthy eating habits and suggesting diet modifications.

Ashwini is available of nutrition consultations at NutraC on prior appointments.

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