FERNWOOD FITNESS - PULSE eMagazine - Issue#13 - Flipbook - Page 19
KEY NUTRIENTS
FOR WOMEN
Iron
De昀椀ciency anaemia
affects up to 20 percent
of Australian women of
reproductive age. Heme iron
(red meat, chicken)
is better absorbed than
non-heme (legumes,
spinach), so pairing plantbased iron sources with
vitamin C (e.g., citrus fruits)
enhances absorption.
Calcium and Vitamin D
Dairy products, forti昀椀ed
plant milks, leafy greens, and
sunshine exposure support
bone health. Women who are
lactose intolerant or vegan
can rely on tofu, almonds,
and forti昀椀ed cereals.
tube defects, with
Australian guidelines
recommending
400 µg/day before
conception and in
early pregnancy.
Iron requirements
increase signi昀椀cantly
in pregnancy (up
to 27 mg/day) to
support expanded
blood volume and
foetal growth.
Perimenopause and
Menopause
As oestrogen levels
decline, bone density
can drop, so calcium
(1,000–1,300 mg/day)
and vitamin D (600–
800 IU/day) become
more important.
Additionally, women
may require higher
protein (0.8-1.0 g/kg
body weight & when
in menopause 1.0-1.2g/
kg body weight) to
preserve muscle mass
and metabolic health.
Older Age
After age 65, appetite
often decreases, yet
nutrient needs remain
high. Protein (1.0–1.2
g/kg body weight)
and micronutrients
(vitamin B12,
magnesium, calcium)
need careful attention
to maintain muscle
mass and bone health.
Protein
In 2025, protein remains
a dominant macro focus,
driven by its roles in muscle
repair, hormonal support
and satiety. Women in their
40s may aim for 0.8-1.0g/
kg body weight, adjusting
based on activity levels.
Folate
Beyond pregnancy, folate
supports DNA synthesis
and repair. Leafy greens,
legumes, and forti昀椀ed grains
are excellent sources.
Fibre
A minimum of 30 g/
day promotes gut health,
supports healthy blood
glucose and lipid levels,
and may reduce colorectal
cancer risk.
