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Nutrition for women's mental health at every life stage to stay well
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Every woman's brain is a remarkable organ that evolves and adapts throughout her lifetime. Compared to men, women are twice more susceptible to mood disorders like depression when they’re young and twice as likely to develop cognitive impairment during hormonal imbalance periods and in older age[1,2]. The good news is that experts from universities around the world are suggesting that targeted nutrition throughout different life stages could impact ageing healthfully[3]. This quick guide on women’s mental health helps you discover how ladies can live fully throughout all 5 women life stages.
How does being a woman affect mental health?
Recent statistics are highlighting that women account for nearly two-thirds of Alzheimer's cases worldwide[1], experience depression at twice the rate of men in younger years[2], and face unique cognitive challenges during puberty, pregnancy and menopause[4,5]. Why is that? Is there a difference between female and male brains? The female brain processes information differently as it boasts in stronger connections between brain cells and 2 centres for verbalisation on both sides of the brain, enabling better emotional processing. This helps women better memorise what was said, be more efficient at memorising faces and emotional facial expressions and be better at perceiving, interpreting and responding to social cues[6]. Read more about the difference between male and female brains. On the other hand, hormonal transitioning periods in women, like puberty, pregnancy and menopause, cause high sex hormones fluctuations like estrogen and progesterone, significantly adding to the possibility of experiencing lower mood and difficulties in cognition[4,5,7]. Is there a way nutrition can support you through all 5 stages of a woman's life? Let’s find out.
1. What should a young female eat in a day?
It’s crucial for female teenagers to keep a balanced diet rich in essential nutrients during puberty. Firstly, the adolescent female brain undergoes dramatic changes, with women reaching peak brain development earlier than men[8]. Researchers suggest that during this crucial period, adequate nutrition plays a role in proper body composition, immune system development and neurodevelopment[3,9,10]. Additionally, adolescent girls are highly susceptible to hormonal imbalances, which can have adverse effects on their physical, reproductive, psychosocial, and general health and well-being[11]. Luckily, eating healthy has been hypothesised as one of the main lifestyle changes for addressing hormonal imbalance[12]. Researchers from Johns Hopkins University found that teenage girls who maintain adequate iron levels perform better on cognitive tests such as verbal learning and memory[13]. An extensive literature review published in the Nutrients journal analysed 33 studies and found that ≥450 mg DHA + EPA per day also showed improved cognition in children and adolescents[14]. To ensure an adequate intake of these nutrients, add more basil to your meals, use turmeric when spicing up your dishes and eat more than 1 fatty fish like sustainably sourced salmon per week.
2. What are the nutritional needs of a woman in her reproductive years?
As women in the reproductive age are the most susceptible to hormonal imbalances, they need to be aware of the impact of a healthy and balanced diet for women[15]. A study on 225 women with PMS found that healthy traditional eating habits, as opposed to high consumption of fast food, carbonated drinks and processed meat, were associated with a decrease in PMS[16]. What is the best supplement for a woman to take? Science has yet to define the best supplements for women, although there’s consensus that nutrition for women should be balanced. Researchers have linked PMS to a lower intake of multiple vitamins for women, such as calcium[17], magnesium[18], thiamine (B1), riboflavin (B2), niacin (B3), vitamin B6, folate or folic acid (B9) and vitamin B12[19]. Additionally, your sex hormone, oestrogen, causes your feel-good chemical, serotonin, to drop, contributing to period mood swings[20]. You can support your serotonin levels with protein-rich natural sources of its building block called 5-htp or opt for a supplement. brain feed’s 100 mg of 5-htp can help you easily and safely increase serotonin levels whenever you feel the need.
3. What is the best food for a pregnant woman?
Pregnant women are eating for two, and considering DHA maintains normal brain function and brain development[21,22], getting a big amount of it is important. Let’s take a look at what happens during pregnancy first, and then focus on what should a woman eat when pregnant. Pregnancy represents an important period for both maternal and fetal brain health. Recent research from the University of British Columbia shows that maternal nutrition during pregnancy can influence cognitive development for the next generation[23,24]. Folate stands out in existing research as it has been shown essential for neural tube development, which later develops into the brain and spinal cord during the third and fourth weeks of pregnancy[25]. What does omega 3 do for women's health? While omega 3 in general has yet to be proven as efficacious, a specific omega 3 fat called DHA has a health claim from the European Food Safety Authority (EFSA) that it maintains normal brain function[22]. Is DHA necessary during pregnancy? DHA also proves crucial for normal fetal and infant brain development, as per another EFSA health claim[23]. When should I start taking prenatal DHA? DHA is important throughout life, however, it’s particularly needed during the third trimester of pregnancy when brain growth accelerates[26]. Read more about DHA & pregnancy. To be able to get all the benefits, pregnant women should aim to ingest an additional 100 to 200 mg of DHA on top of the recommended 250 mg of DHA + EPA omega 3. Women who are pregnant or are trying to conceive can now get 550 mg of plant-based algae DHA in a single capsule.
A nutrient found in eggs called choline, often overlooked although critically important, supports the production of the memory and learning brain chemical called acetylcholine[27]. Researchers have hypothesised that it’s an important predictor for good cognitive performance for the developing child[28]. Although the theory is promising, there’s a need for more clinical studies before we can say anything for certain. brain feed now offers a bundle that includes a potent vegan form of choline, the world’s first 99% 500mg of Alpha GPC and 550mg of DHA omega 3 in a single vegan capsule.
4. What's the best diet for menopause?
To ensure a smoother transition through menopause, opt for a balanced diet like a Mediterranean one to get enough foods for brain health, as positively reviewed by the European Menopause and Andropause Society[29]. It’s full of protein and healthy fats that can support this hormonal transition. Why? Menopause and memory loss are often discussed as part of the changes that occur during this stage of life. With women reporting changes during menopause, brain function, mood, and sleep have been researched and found to be impacted by the decrease in oestrogen levels and, consequently, a decrease in serotonin levels[30].To address the serotonin decrease, opt for its building block, 5-htp.
For menopause, multiple different supplements have been researched. 5-htp is naturally present in some types of mushrooms, Brazilian honey and Griffonia seeds in very small amounts. What is the best menopause supplement on the market? Science has yet to make a list of the best menopause supplements. As a rule of thumb, look for high-quality and high-dose 5-htp supplements, as researchers found beneficial effects at doses from 50 to 300 mg per day[31]. brain feed’s small pre-clinical study examined 5-htp's effects on menopause symptoms in 10 women (9 completed). All took 100mg daily with breakfast and completed symptom questionnaires after 5 and 30 days to assess both short and long-term effects. The results showed that:
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Women reported being almost 10% less tense in a month of 5-htp intake.
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There was an almost 40% increase in sleep quality over a month, with improvement in all sleep aspects.
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There was an almost 30% improvement in libido over 30 days of 5-htp intake.
Whilst results were promising, there’s a need for redesigning it into a bigger study, comparing a supplementation and a control group of women.
brain feed’s 100 mg 5-htp is extracted and isolated from Ghanian Griffonia Simplicifolia seeds. 98% of the tablet is comprised of 5-htp, making it the smallest, nutrient-dense tablet available with no unnecessary bulking agents.
How to help with menopause brain fog? While choline was shown to decrease as oestrogen gets lower in menopause, providing your body with more of it will support your memory and learning chemical acetylcholine[27]. Support your acetylcholine levels by adding choline-rich foods to your diet, such as soy products and eggs. Alternatively, you can opt for a potent choline supplement, Alpha GPC.
Recent studies, including groundbreaking research published in Menopause journal, highlight the significant connection between severe menopause symptoms and cognitive decline[31]. Let’s take a look at what is known about women’s health during older age.
5. What can support your brain health during older age?
A great brain health recipe is a balanced lifestyle that focuses on healthy nutrition and frequent exercising, socialising and learning new things. While dancing covers 3 out of 6 ways to protect the female brain, let’s focus on nutrition. A study on more than 60000 UK participants has shown that women who consistently follow the Mediterranean diet had lower dementia risk, independent of genetic risks[32]. Certain nutrients, specifically, have been researched to determine their effects on cognitive performance. A nutrient found in berries called anthocyanin has been frequently suggested to preserve cognitive processing speed and neuroactivities in older adults based on an analysis of 13 studies[33]. Similarly, researchers analyzed 7 Alpha GPC studies and hypothesised its effects on improving cognition[34]. A 2024 analysis of 24 DHA studies suggested that DHA may support skills like planning, problem-solving and memory[35]. So, if frequently adhering to a Mediterranean diet has been shown efficacious in studies[32], what are the best vitamins for women to take daily? Science is yet to have a clear answer on that, however, a balanced diet is always healthy. Make sure to include diverse fruits and veggies in your meal plan while also making sure your dishes are nutrient-dense. Opt for supplements if you think you need more of them to reach an adequate amount.
The female brain's nutritional needs evolve significantly throughout life. Understanding these changes allows women to make informed choices about their diet and supplementation needs at each life stage.
References
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