Hormone Balance, General Wellness, Women's Health

Vital Nutrients for Every Stage of a Woman’s Life

Submitted by the Metagenics Marketing Team

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:

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.
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/
Abbaspor, N., et al. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences, 19(2), 164–174.
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/
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.
Better Health Channel. (n.d.). Protein. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/protein
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.
National Institutes of Health, Office of Dietary Supplements. (n.d.). Ashwagandha: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
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
Real Simple. (n.d.). Vitamins and nutrients for longevity. Retrieved from https://www.realsimple.com/vitamins-and-nutrients-for-longevity-8775736
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/
Erdélyi, A., et al. (2023). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(1), 27.