Nutritional needs vary between men and women. Women may have unique requirements at different stages of life, whether during menstruation, pregnancy, breastfeeding, or menopause. By paying extra attention to certain essential nutrients, you can help support your overall wellbeing and fill potential gaps in your diet.
Keep on reading to learn about the most essential nutrients for women, and why they’re so important.
9 Nutrients Every Woman Needs
1. Folate
Folate is especially important for women in their childbearing years, as it helps reduce the risk of neural tube defects during pregnancy. It also supports the production of red blood cells, contributes to a normal immune system, cell division, and psychological function, and it helps reduce tiredness and fatigue.
Folate and folic acid are often used interchangeably, but they’re not the same. Folate is the natural form found in foods, whereas folic acid is the synthetic version of folate that’s used in fortified foods and many supplements. Whenever possible, it’s best to get folate from nutrient-rich whole foods — grass-fed beef liver is one of the most concentrated natural sources.
2. Iron
During menstruation, blood loss can increase the risk of iron deficiency if intakes aren’t adequate. Iron plays a key role in oxygen transport and energy metabolism, and low levels may cause symptoms like fatigue, poor concentration, and reduced physical performance. It also contributes to the normal formation of red blood cells, immune function, and cell division.
Heme iron, from animal foods, is more easily absorbed by the body than non-heme iron from plants. Red meat and beef spleen are excellent sources of bioavailable iron.
3. Calcium
Women have a greater risk of bone density loss than men, especially after reaching menopause. Calcium helps to maintain strong bones and teeth, but it’s also important for normal muscle function and neurotransmission. Getting enough calcium throughout life is key to reducing the risk of osteoporosis later in life.
Besides dairy, calcium can also be found in hydroxyapatite, a naturally occurring mineral that forms the main structural component of bones and teeth. Hydroxyapatite is also naturally rich in phosphorus, which — just like calcium — contributes to the maintenance of normal bones and teeth.
4. Vitamin D
Bone health isn’t just about calcium. Vitamin D helps the body absorb calcium and supports the maintenance of healthy bones and teeth, and together they help reduce the risk of osteoporosis. Therefore, its role becomes increasingly important with age. Vitamin D also contributes to normal muscle function, immune system function, and cell division.
The main source of vitamin D is sunlight, but in northern climates many women don’t get enough during the darker months. This makes it especially important to include dietary sources of vitamin D, such as egg yolks and fatty fish.
5. Choline
Choline is an essential nutrient that contributes to normal liver function, lipid metabolism, and homocysteine metabolism. It’s especially crucial during pregnancy, as it supports fetal brain development and helps prevent neural tube effects.
Many women don’t get enough of this nutrient, especially if they don’t consume egg yolks, fish, and organ meats regularly, which are some of the best sources of choline.
6. Magnesium
Magnesium is involved in hundreds of processes in the body, including muscle and nerve function, protein synthesis, psychological function, and electrolyte balance. It also works together with vitamin D and calcium to maintain healthy bones and teeth.
Research has suggested that magnesium supplementation may also play a role in easing menstrual cramps and PMS, though more studies are needed to confirm these findings. If you want to support your magnesium intake through food, fatty fish like salmon and various shellfish are excellent natural sources.
7. Vitamin B12
Vitamin B12 plays a vital role in the body, as it contributes to normal red blood cell formation, immune function, nerve function, and physiological function. Deficiency can cause anemia, which may cause symptoms like tiredness and fatigue.
Since both iron and vitamin B12 are required for healthy red blood cell formation, it’s important for women to ensure adequate intakes of both nutrients. Vitamin B12 is especially important for those who are pregnant or breastfeeding, but also for those following a plant-based diet, as it’s found almost exclusively in animal foods. Beef liver and other organ meats, eggs, and shellfish are among the best natural sources.
8. Zinc
Zinc is involved in many processes in the body, such as cell division, DNA synthesis, metabolism, protection against oxidative stress, and more. It’s also involved in fertility and reproduction, making it especially important during pregnancy and preconception. Beyond this, zinc also helps maintain healthy hair, nails, and skin.
Animal-based sources of zinc are more easily absorbed, as plant-based foods often contain phytic acid, which can reduce the uptake of zinc. Oysters are particularly rich in zinc, but this mineral can also be found in beef (including organ meats), and wild game.
9. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats (especially EPA and DHA) that are important for heart health, brain function, and hormonal balance. During pregnancy, they play a key role in fetal brain and eye development. Many women don’t get enough omega-3s — which are mainly found in fatty fish — partly due to concerns about eating fish while pregnant.
National food agencies usually provide guidelines on which fish to avoid during pregnancy to minimize exposure to contaminants like mercury. It’s generally safe for pregnant women to enjoy fatty fish like salmon or mackerel 2-3 times a week, helping to ensure adequate intakes of omega-3 fatty acids.
Conclusion
Women have unique nutritional needs throughout different life stages. Key nutrients like iron, folate, vitamin B12, calcium, vitamin D, magnesium, zinc, choline and omega-3 fatty acids all play an important role in overall wellbeing.
While these nutrients can be obtained from a balanced diet, some of the richest, bioavailable natural sources are found in organ meats and bones. If that doesn’t sound too appealing, there’s a more practical way to include them: DENSE Beef Organs for Her capsules combine freeze-dried grass-fed beef liver, heart, and spleen with hydroxyapatite — providing a convenient, nutrient-dense option tailored for women. The capsules are naturally rich in iron, calcium, folate, and more. They contain zero fillers or flow agents, just 100% beef organs and hydroxyapatite.
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If you’re curious to know why you should choose supplements from natural sources rather than synthetic supplements, you might want to read this article next. 👉