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Women need to eat well throughout their lives, especially when planning a pregnancy, or when lactating. By eating a balanced diet, women are more likely to stay healthy and active. Several hormonal factors and menstruation can affect a woman’s nutritional needs during this time [4].

The right nutrition is crucial during this age because healthy and well-nourished women are likely to produce healthy babies. According to health experts, supplements are required in childbearing years to meet additional nutritional needs in women [5].

Here are some essential supplements for women during their childbearing years:

          1.) Folic Acid

Folic acid (vitamin B9) is an essential nutrient, which plays a promising role in cell growth and cellular reproduction in your body. This vitamin is commonly found in prenatal vitamins. Folate is vital for pregnant women because it supports the baby’s spine and brain maturation and prevents birth defects [7].

          2.) Iron

Iron deficiency is common in women of reproductive age. It is a mineral that performs several important functions in your body, such as producing red blood cells, boosting immune functions, and promoting energy production, wound healing, growth, and development. The recommended dose of iron for women (aged 19 to 49 years) is 18 mg per day. [2]

          3.) Collagen

If you are looking for a nutrient that strengthens your hair, nails, and skin, then collagen is perfect for you. It supports your muscle and skin health. Try adding collagen supplements to your diet because collagen production declines after the 20s [8].

          4.) Iodine

This nutrient is essential for the proper functioning of your thyroid gland, which is a vital hormone gland. It supports the normal development of the fetal brain during pregnancy. The recommended dietary allowance (RDA) of iodine for women during childbearing years is 150 mcg [3].

          5.) Omega 3

Omega 3 is important to support immune functions in women, and it reduces the risk of inflammation and rheumatoid arthritis at a later age.

A study has depicted that dietary intake of omega 3 fatty acids during a woman’s reproductive lifespan can improve egg quality.

It also supports ovarian health in women of advanced age [1].

          6.) Docosahexaenoic Acid (DHA)

This nutrient is a major structural fat in the human brain and eyes. It is crucial for the proper development of the fetal brain and retina during the third trimester and up to 18 months of life [6].

Take Away

All the nutrients mentioned above are vital for women during their childbearing years. As always, first, consult your physician before taking any new dietary supplement.

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References:

1.) Greenberg, J.A., Bell, S.J. and Van Ausdal, W., 2008. Omega-3 fatty acid supplementation during pregnancy. Reviews in obstetrics and Gynecology, 1(4), p.162.

2.) Yip, R., 1996. Iron supplementation during pregnancy: is it effective?.

3.) Berbel, P., Obregon, M.J., Bernal, J., del Rey, F.E. and de Escobar, G.M., 2007. Iodine supplementation during pregnancy: a public health challenge. Trends in Endocrinology & Metabolism, 18(9), pp.338-343.

4.) Food and Agriculture Organization. The Family Nutrition Guide.
http://www.fao.org/3/y5740e/y5740e08.htm

5.) Bhandari, S., Sayami, J.T., Thapa, P., Sayami, M., Kandel, B.P. and Banjara, M.R., 2016. Dietary intake patterns and nutritional status of women of reproductive age in Nepal: findings from a health survey. Archives of public health, 74(1), pp.1-11.

6.) Mun, J.G., Legette, L.L., Ikonte, C.J. and Mitmesser, S.H., 2019. Choline and DHA in maternal and infant nutrition: synergistic implications in brain and eye health. Nutrients, 11(5), p.1125.

7.) Berti, C., Fekete, K., Dullemeijer, C., Trovato, M., Souverein, O.W., Cavelaars, A., Dhonukshe-Rutten, R., Massari, M., Decsi, T., Van’t Veer, P. and Cetin, I., 2012. Folate intake and markers of folate status in women of reproductive age, pregnant and lactating women: a meta-analysis. Journal of nutrition and metabolism, 2012.

8.) STORY, M., 2019. The Health Benefits of Collagen. Health.