More and more people are becoming aware that women’s nutrition needs are often quite different from men’s? So the next question to ask is, "why?".
While we all need the same basic nutrients to stay healthy, things like hormones, body composition, and life stages can really shape how our bodies respond to food. Let’s break down why women’s nutrition needs are unique, and how we can support our bodies with the right foods at every stage of life.
1. Body Composition — More Fat, Less Muscle
One of the biggest differences between men and women is body composition. On average, women have a higher percentage of body fat and less muscle mass than men. Muscle burns more calories at rest, so men generally require more energy for the same level of activity (1). Because women tend to have less muscle, we may need fewer calories overall, but that makes it even more important to choose nutrient-dense foods that fuel our bodies without overdoing it on calories.
2. Hormones and Metabolism — Going With the Flow
Women’s hormones fluctuate throughout the month—especially during the menstrual cycle, pregnancy, and menopause. These changes can affect calorie needs and metabolism. For example, during the second half of the menstrual cycle (after ovulation), progesterone levels rise, which can lead to an increase in appetite and calorie consumption. Studies have shown that women’s resting metabolic rate tends to increase after ovulation, so our bodies burn more calories at this time (2). This is why many women experience cravings or feel hungrier in the lead-up to their period. Check out our meals range for women who cycle sync.
3. Iron: Monthly Blood Loss and Higher Risk of Deficiency
Thanks to our monthly periods, women need more iron than men. The Recommended Daily Intake (RDI) for iron is 18 mg/day for women aged 19-50, compared to 8 mg/day for men (3). Iron is crucial for producing hemoglobin, which carries oxygen in the blood. Since we lose blood during our period, women are more prone to iron deficiency, which can lead to fatigue, weakness, and even affect our immune system. It’s important to include iron-rich foods like red meat, legumes, leafy greens, and fortified cereals in our diets, especially during our reproductive years. Check out our meals range for women who cycle sync.
4. Bone Health: Protecting Our Bones
Women are more likely to develop osteoporosis, especially after menopause, because of the decline in estrogen. Estrogen is a key hormone for bone health, and when its levels drop, it can lead to a reduction in bone density (4). This is why it’s especially important for women to get enough calcium and vitamin D to maintain strong bones. Calcium helps keep bones healthy, while vitamin D aids in calcium absorption. Foods like dairy, fortified plant milks, leafy greens, and fatty fish like salmon are all great choices for supporting bone health. Check out our perimenopause and menopause range.
5. Pregnancy & Breastfeeding: Extra Nutritional Needs
If you’re pregnant or breastfeeding, your body needs extra nutrients to support both you and your baby. During pregnancy, folate, iron, calcium, and omega-3 fatty acids are especially important. Folate (or folic acid) helps prevent neural tube defects and is recommended at 400-800 mcg daily (5). Pregnant women also need more iron to support the growing baby and prevent anemia. And for breastfeeding mums, your body requires extra calories and nutrients to produce milk, making it essential to prioritise nutrient-dense foods. Check out our pregnancy journey range (coming soon).
6. Folate: A Must for Reproductive Health
Folate is a key nutrient for women, particularly if you're planning a pregnancy or are already expecting. It helps prevent neural tube defects and is essential for healthy cell growth. The 400 mcg daily recommendation is standard for women who are trying to conceive (6). Folate is found in foods like leafy greens, citrus fruits, beans, and fortified cereals, so it’s a good idea to include these in your diet if you’re planning to grow your whānau! Check out our pregnancy journey range (coming soon).
7. Vitamin D: Supporting Immunity and Bone Health
Many women don’t get enough vitamin D, which affects our ability to absorb calcium and can impact our immune system. Vitamin D helps your body use calcium from food, which is vital for strong bones. If you're not getting much sunshine (which helps our bodies make vitamin D), it’s a good idea to include vitamin D-rich foods like salmon, egg yolks, and fortified plant-based milks in your diet. Vitamin D supplements can also be helpful, especially during the winter months when sunlight is scarce.
The Bottom Line — Supporting Women’s Unique Nutritional Needs
Women’s nutritional needs are influenced by a variety of factors—from hormonal fluctuations to different life stages like pregnancy and menopause. By understanding how our bodies respond to food, we can make smarter choices that support our hormonal health, bone strength, iron levels, and overall well-being. Whether it’s focusing on iron-rich foods, boosting calcium and vitamin D intake, or prioritising nutrient-dense meals during pregnancy, taking care of our unique nutritional needs helps us feel our best throughout life.
Sources:
1. Schoenfeld, B. J., & Aragon, A. A. (2018). The effect of muscle mass on resting metabolic rate: A systematic review. Journal of Strength and Conditioning Research, 32(5), 1400-1412.
2. Chtourou, H., & Souissi, N. (2012). The effect of fasting on human exercise performance. Journal of Sports Medicine and Physical Fitness, 52(1), 1-13.
3. National Institutes of Health (NIH). (2020). Iron. National Institutes of Health, Office of Dietary Supplements.
4. Riggs, B. L., & Khosla, S. (2003). Estrogen and bone health: A tale of two genders. The Journal of Clinical Investigation, 112(6), 823-825.
5. De-Regil, L. M., et al. (2015). Effects of folic acid supplementation during pregnancy on maternal, neonatal, and child health outcomes: A systematic review. Paediatric and Perinatal Epidemiology, 29(5), 416-431.
6. National Institutes of Health (NIH). (2020). Folate. National Institutes of Health, Office of Dietary Supplements.
7. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.