Hormonal imbalances can affect women at any stage of life, from menstruation and pregnancy to menopause. Women of all ages can benefit from supplementing with specific nutrients to address potential deficiencies.

Calcium is a crucial nutrient, and deficiencies are common in women over 40. Postmenopausal women are particularly susceptible to osteoporosis due to weakened bones and lower bone mineral density. Calcium supplementation can reduce the risk of bone-related diseases and help maintain a healthy physique.

Folate (folic acid or vitamin B9) is essential for red blood cell formation, healthy cell development, and treating anemia. It's crucial throughout a woman's life, especially during pregnancy. Vitamin B9 deficiency during pregnancy can lead to birth defects.

Omega-3 fatty acids are effective in reducing inflammation and the risk of heart disease, as well as promoting optimal brain function. These fats also help prevent rheumatoid arthritis and depression in women. Omega-3s play a role in hormone production, reducing premenstrual syndrome symptoms, and preventing cortisol spikes during stress. Fish oil is a common omega-3 supplement.

Iron prevents anemia and addresses low hemoglobin levels, a common issue for women. Anemia can lead to hair loss, low energy, and severe fatigue due to reduced oxygen circulation. Women with heavy menstrual bleeding may need iron supplements under a doctor's guidance.

Protein helps regulate blood sugar, which influences female hormones. Hormone imbalances can contribute to obesity and other health problems. Protein also helps maintain muscle mass, supports the immune system, and contributes to healthy skin, hair, nails, bones, and muscles. This nutrient stimulates the thermic effect of food, meaning the body expends more energy digesting protein than other macronutrients. This process boosts metabolism and prevents overeating, thus maintaining a healthy weight.

Complete proteins contain all 9 essential amino acids and are mainly found in animal products: meat, fish, poultry, milk, eggs, and seafood. Plant-based protein sources contain beneficial plant compounds and fiber. A balanced diet should include both types of protein.

Le Nguyen (According to Hindustan Times)