Mother’s Day is often a moment to pause and appreciate the women who have shaped us. For many, that might be a mum or grandmother. For others, it could be a sister, friend, mentor or someone who simply showed us what care looks like in practice.

However you mark today, it’s a reminder that women spend much of their lives nourishing others. Offering support, comfort, advice, meals, encouragement and care, often before they think about giving that same attention back to themselves. Yet, one area where women have historically received surprisingly little tailored support is nutrition.

A recent research paper published in ‘Nutrition’ (Elsevier, 2025) highlights something that many women intuitively feel but rarely see explained clearly: our bodies change significantly throughout life, and our nutritional needs change with them. From adolescence and the reproductive years to menopause and beyond, the hormonal and physiological shifts women experience influence everything from bone health and metabolism to energy levels, fertility and long-term wellbeing.

So, we’re here to break down what the research is really saying. Because, understanding these changes is not about perfection or strict rules. It is simply about having the information needed to support your body at different stages of life.

Why Nutrition Isn’t One-Size-Fits-All

Women’s bodies are in constant conversation with hormones.

Across the lifespan, hormonal shifts influence growth, metabolism, bone formation, fertility, cardiovascular health and immune function. Because these processes evolve over time, the nutrients that support them also change. For example, the nutritional demands of a teenager experiencing rapid growth are very different from those of someone navigating pregnancy or menopause. Yet much of the nutrition advice available to women remains broad and generic. This can leave many women unknowingly under-fuelled or unsupported, simply because they were never told that their needs might evolve over time.

The 2025 systematic review explored how nutrition interacts with women’s biology across key life stages, and the findings reinforce something important: nutrition is one of the most powerful tools women have to support their long-term health.

Adolescence: Building the Foundation

Adolescence is one of the most important periods for long-term health. During these years, the body undergoes rapid growth. Bones lengthen and strengthen, muscle mass increases and menstruation begins. All of this requires significant nutritional support.

Key nutrients during adolescence include:

• Protein, which supports muscle and tissue development
• Calcium and Vitamin D, which help build strong bones
• Iron, which becomes particularly important once menstruation begins
• B Vitamins and Folate, which support energy metabolism and cell growth

Peak bone mass, the strongest bones you will ever have, is largely established during adolescence. If nutrition falls short during this stage, the effects can extend far into adulthood. (In other words, the way young women eat during their teenage years helps shape their health decades later).

Reproductive Years: Supporting Hormones and Fertility

During the reproductive years, nutrition plays an important role in supporting hormonal balance, menstrual health and fertility.

Research highlighted in the review found that diets rich in whole, nutrient-dense foods were associated with better reproductive outcomes and improved metabolic health.

Key nutrients during reproductive years include:

• Folate and Iron, which support reproductive health and prevent deficiencies
• Iodine and Vitamin D, which contribute to hormone function
• Omega-3 fatty acids, which support inflammation balance and reproductive health
• Plant-based proteins and fibre, which support metabolic stability
  
  

These nutrients help support ovulation, egg quality and overall hormonal health, while also protecting long-term wellbeing.

Pregnancy and Breastfeeding: Supporting Two Bodies at Once

Pregnancy and breastfeeding place some of the highest nutritional demands on the body. During pregnancy, the body expands blood volume, builds new tissue and supports the development of a growing baby. After birth, nutrients are required to support milk production and maternal recovery.

Key nutrients during pregnancy & breastfeeding include:

• Iron, which supports increased blood volume
• Folate and B Vitamins, which support early neural development
• Calcium and Vitamin D, which support bone health for both mother and baby
• Protein, which supports tissue growth and milk production
  

The review emphasised the importance of nutrient-dense foods during this time. Meeting increased nutritional demands through balanced, whole-food diets helps support both maternal health and infant development.

Adulthood: Maintaining Energy and Metabolic Health

During early and mid-adulthood, the focus often shifts from growth to maintenance.At this stage, nutrition plays an important role in supporting energy levels, muscle health and metabolic balance, especially for women balancing careers, family life and busy schedules.

Key nutrients during adulthood include:

• Protein, which helps preserve lean muscle mass
• Iron and B Vitamins, which support energy production
• Calcium and Vitamin D, which maintain bone density
• Fibre-rich whole foods, which support gut health and metabolic balance
• While this stage can often feel like the “steady middle” of life, it is still an important time for laying the groundwork for healthy aging.

Menopause and Beyond: Protecting Bones, Muscles and Heart Health

As women approach menopause, declining oestrogen levels bring a new set of physiological changes. Bone loss begins to accelerate, muscle mass gradually declines and shifts in metabolism can affect body composition and cardiovascular health. 

Key nutrients for menopause include:

• Protein, which helps maintain muscle mass and metabolic health
• Calcium and vitamin D, which help protect bone density
• Omega-3 fatty acids and antioxidants, which support heart health and help manage inflammation
• Plant-rich diets, which support long-term metabolic health

These nutritional strategies help support strength, mobility and energy as women move through later life.

What the Research Ultimately Shows

One of the most important conclusions from the review is that nutrition should evolve alongside each life stage. Many women unknowingly maintain the same eating patterns across decades, even as their bodies change. 

This can mean missing opportunities to support bone health in adolescence, fertility in early adulthood or muscle, metabolic health during menopause or even reduce long-term disease risk later in life.

Working with a registered nutritionist or dietitian can help women tailor their nutrition to their needs at different stages of life.

Five Practical Ways to Support Your Nutrition at Any Age

While nutritional needs shift over time, a few principles remain helpful throughout life.

1. Prioritise protein
   Protein supports growth, muscle maintenance and metabolic health at every stage of life.
2. Pay attention to key micronutrients
   Iron, Vitamin D, Calcium and B Vitamins are commonly under-consumed but play vital roles in energy, bone health and overall wellbeing.
3. Focus on whole, nutrient-dense foods
   Fruits, vegetables, whole grains, nuts, seeds and healthy fats support metabolic and cardiovascular health.
4. Adapt nutrition as life changes
   Pregnancy, menopause and aging all bring different nutritional needs. Adjusting diet accordingly helps support long-term health.
5. Monitor nutrient levels when needed
   Checking levels of nutrients like iron or vitamin D with a healthcare professional can help identify gaps early.

Supporting the Women in Our Lives

One of the most powerful messages from this research is simple: women’s bodies are ever-changing, and our nutrition should reflect that. So, this Mother’s Day, that knowledge can also be something worth sharing because sometimes, support can begin with something as simple as better information.