Why women need specific nutrition as they age

India continues to face a heavy burden of anaemia, vitamin D deficiency, early bone loss, thyroid disorders, PCOS, and rising cardiometabolic diseases, many of which disproportionately affect women. More than half of Indian women live with anaemia, and vitamin D deficiency affects up to 80-90% of the population. Doctors say these aren’t isolated issues but symptoms of a deeper problem: women’s nutritional needs shift significantly by age, yet most continue eating the same way through their 20s, 30s, 40s and post-menopause. “A woman’s physiology changes every decade -- hormones shift, metabolism slows, and absorption reduces,” says R. K. Vidhya Lakshmi, senior consultant, obstetrics & gynaecology, SRM Global Hospitals, Chennai. These transitions determine which nutrients become crucial and when supplements become essential. Nutrition by age Women in their 20s and early 30s are building the foundation for long-term health, and nutrient needs reflect this. According to Dr. Lakshmi, young women require “more iron and folate, especially when menstruating or pregnant,” along with adequate vitamin B12, particularly if they are vegetarian. She adds that those with limited sun exposure may need vitamin D support earlier than they realise. “A nutritional diet with whole food is always important, but supplements become essential when diet or sun exposure is insufficient,” she says. R. Sundararaman, senior consultant, internal medicine, SIMS Hospital, Chennai, notes that the 20s and early 30s are often marked by rushed meals. “Protein, calcium and iron are very important at this stage. Many women skip meals or eat in a rush, which leads to low iron and vitamin D.” By the mid-30s, he says, metabolism slows and hormone balance becomes harder to maintain. Good fats, fibre, and portion control help women adjust to this shift. Ankita Dubey, consultant gynecologist, Narayana Hospital, Ahmedabad, adds that younger women frequently present with “haemoglobin deficiency -- mostly iron deficiency and vitamin D deficiency” because of heavy menstrual bleeding and limited sunlight due to work schedules. As women enter their 40s, absorption of certain nutrients declines sharply. Dr. Lakshmi explains that this is when calcium and vitamin D deficiency become prominent. “Women in their 40s and nearing menopause face calcium and vitamin D deficiencies; B12 absorption declines and iron needs drop as menstruation stops,” she says. Dr. Sundararaman observes a predictable pattern: “By the time women reach their 40s, calcium and magnesium levels tend to drop, and vitamin D continues to stay low. Protein and B12 deficiency also become more frequent as appetite and absorption reduce.” Dr. Dubey notes that in older women calcium deficiency is very common, while iron deficiency becomes less frequent because “bleeding stops after menopause.” Core nutrient needs Doctors highlight the same four nutrients as critical during menopause: calcium, vitamin D, vitamin B12, and (to a lesser extent) iron. “Oestrogen levels decline, intensifying intensify bone loss,” says Dr. Lakshmi. Vitamin D becomes just as important: “Calcium gets absorbed into the body via vitamin D, which helps muscle function and strengthens the bone.” Dr. Sundararaman adds, “During these years, calcium and vitamin D are...

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