Do Women Need More Protein During Menopause?
August 26, 2025
Free shipping on all products
Being a mother is a rewarding but challenging role. You have to juggle many responsibilities, take care of your family and yourself, and cope with stress and fatigue. Sometimes, it can be hard to find time and energy to exercise, eat well, and get enough rest. But staying active and healthy is important for your physical and mental well-being, as well as for your children’s development and happiness.
One way to stay healthy as a mother at any age is to take supplements that can support your nutrition, immunity, and overall wellness. Supplements are not a substitute for a balanced diet, but they can help fill in the gaps and provide extra benefits that you may not get from food alone.
In Part 1 of this 2-part blog post, we will provide suggested supplements that you may want to consider as a mother.
Protein is essential for building and repairing muscles, bones, skin, hair, and nails. It also helps you feel full and satisfied after a meal, which can prevent overeating and cravings. Protein powders are convenient and easy to use, as you can mix them with water, milk, or plant-based drinks, or add them to smoothies, oatmeal, or baked goods. You can choose from different types of protein powders, such as whey, casein, soy, pea, hemp, or rice, depending on your preferences and dietary needs. Aim for about 1.1 grams of protein per kilogram of body weight per day.
Omega 3 fatty acids are essential for the health of your heart, brain, eyes, joints, and skin. They can also help reduce inflammation, lower cholesterol levels, improve mood, and support cognitive function. Omega 3 fish oil is one of the best sources of omega 3 fatty acids, especially EPA and DHA, which are not found in plant sources. Omega 3 fish oil can also help prevent or treat autoimmune disorders such as rheumatoid arthritis, psoriasis, thyroid diseases, and polymyalgia rheumatica. The recommended intake of omega 3 fatty acids is about 250 milligrams of EPA and DHA per day.
Vitamin D is important for the absorption of calcium and phosphorus, which are vital for strong bones and teeth. It also helps regulate the immune system, prevent infections, and protect against chronic diseases such as diabetes, cancer, and multiple sclerosis. Vitamin D is produced by the skin when exposed to sunlight, but many people do not get enough vitamin D from this source due to factors such as living in northern latitudes, wearing sunscreen or clothing that covers the skin, having dark skin tone, or being indoors most of the time. Vitamin D supplements can help boost your vitamin D levels and prevent deficiency. The recommended intake of vitamin D is about 25 micrograms (1000 IU) per day for adults.
Calcium is another mineral that is essential for bone health, as well as for muscle contraction, nerve transmission, blood clotting, and hormone secretion. Calcium deficiency can lead to osteoporosis, a condition that causes weak and brittle bones that are prone to fractures. Calcium intake is especially important for women who are pregnant or breastfeeding, as they need more calcium to support the growth and development of their babies. Calcium supplements can help meet your calcium needs and prevent bone loss. The recommended intake of calcium is about 1000 milligrams per day for adults.
These are some examples of supplements that can help you stay active and healthy as a mother at any age. However, before taking any supplements, you should always consult with your doctor or pharmacist, especially if you have any medical conditions or allergies, or if you are pregnant or breastfeeding. You should also follow the dosage instructions on the label and avoid taking more than the recommended amount. Supplements are not meant to replace a balanced diet but to complement it and fill in any nutritional gaps. By taking supplements along with eating well and exercising regularly, you can stay on top of your health goals and enjoy a better quality of life.
In Part 2 of this post, we will discuss evidence-based exercise for mothers and how to be incorporate this into an already busy lifestyle.
If you are not satisfied with your purchase, please contact us at info@stayabovenutrition.ca. We will endeavour to improve your experience with our products.
Check out our FAQ for more information.
We currently ship our products anywhere within Canada. Purchases are typically processed and shipped within 48 hours. Depending on your location, items will arrive within 2-5 business days.
Check out our FAQ for more information.
