Women’s Health

Pregnancy is a season when your body simply needs more—more rest, more support, and yes, more nutrients. During this time, demands for key nutrients like folate, iodine, choline, and vitamin D increase significantly. If these needs aren’t met, deficiencies can have long-term effects not only for you, but for your growing baby as well.

Nourishing your body during this incredibly important and transformative time isn’t optional—it’s foundational to supporting a healthy pregnancy.

Is a healthy diet enough?

Even when you’re eating a well-balanced, nutrient-dense diet, it can still be difficult to meet all of your increased nutrient needs during pregnancy through food alone. This is where a high-quality prenatal vitamin becomes an essential part of your pregnancy toolkit.

Let’s break down a few of the most important nutrients to look for—and why they matter.

Folate

Folate (vitamin B9) is a critical micronutrient for fetal brain and spinal cord development. In the very early weeks of pregnancy—often before someone even knows they’re pregnant—the neural tube forms and closes, eventually developing into the brain and spinal cord. This process typically happens within the first 3–4 weeks of pregnancy.

Folate plays a central role in this process by supporting rapid cell growth and division, as well as methylation—a biochemical process that is essential for proper neural tube closure and healthy brain and spinal cord development.

A quick (and gentle!) biochemistry moment—bear with us. Many supplements and fortified foods use folic acid, which is a synthetic form of vitamin B9. Folic acid must be converted in the body to its active form, methylfolate, before it can be fully utilized. Some individuals have a harder time completing this conversion, which can lead to less-than-optimal absorption.

To bypass this conversion step altogether and support optimal absorption, it’s ideal to choose a prenatal that contains methylfolate rather than folic acid.

Current Recommended Dietary Allowances (RDAs) in the U.S. are:

• 400 mcg/day for women of childbearing age who are not pregnant
• 600 mcg/day for pregnant women

Iodine

Iodine is a crucial micronutrient for thyroid health and function. If you want a deeper dive into iodine’s role in fertility, thyroid health, reproductive health, and hormone balance, be sure to check out our earlier blog: Iodine and Women’s Health: What You Need to Know.

When it comes to pregnancy, iodine deserves special attention. It plays a key role in fetal brain and nervous system development, as well as in thyroid hormone production and regulation for both mom and baby.

The current RDAs in the U.S. are:

• 150 mcg/day for women of childbearing age who are not pregnant
• 220 mcg/day for pregnant women

Because iodine intake varies widely based on diet and food sourcing, it’s an especially important nutrient to confirm is included in your prenatal.

Vitamin D and Calcium

Calcium is essential for bone health, and during pregnancy, needs increase to support fetal skeletal development. At the same time, adequate calcium intake helps protect and maintain mom’s own calcium stores.

During breastfeeding, approximately 3–5% of a mother’s calcium stores can be depleted through breast milk production. While these losses haven’t been directly linked to an increased risk of osteoporosis later in life, ensuring adequate calcium intake before, during, and after pregnancy is still incredibly important.

One of the best ways to support calcium absorption? Vitamin D.

Vitamin D is a fat-soluble vitamin that plays a role in fetal immune system development, overall fetal growth, and—importantly—calcium absorption.

Without getting too deep into the weeds, the active form of vitamin D (calcitriol) helps activate receptors in the intestines that increase the production of calcium-transporting proteins. These proteins work together to improve calcium absorption into the bloodstream—essentially helping your body actually use the calcium you’re consuming.

Current RDAs in the U.S.:

• Calcium: 1000–1300 mg/day (pregnant and non-pregnant women)
• Vitamin D: 15 mcg/day (pregnant and non-pregnant women)

 
Many perinatal practitioners recommend higher levels of vitamin D for optimal lab levels.

So… which prenatal should I choose?

Understanding nutrient needs is one thing—actually choosing a prenatal is another. With so many options on the market, it’s no wonder this step feels overwhelming.

One important thing to know: many prenatals still rely on outdated RDAs that were originally based on research conducted in men’s bodies—not women’s, and certainly not pregnant women’s.

This is where Needed stands out.

Needed recognized this gap and created prenatals that are science-backed and designed with women’s unique needs in mind—especially during preconception, pregnancy, and postpartum, when nutrient demands are higher across the board.

Needed Prenatal Multi provides 5x more nutrition than outdated RDAs, helping better meet the increased nutrient demands of pregnancy.*

How does Needed compare to other prenatals?

Needed Prenatal Multi Essentials delivers *8x more nutrition than other leading prenatals on the market.
It includes 551 mcg of folate in the methylated form, to support healthy neural tube development and methylation..

And yes—it really is that good.

Needed prenatals are third-party tested, meaning an independent, unbiased organization verifies the safety, quality, and accuracy of all label claims. In short: what’s on the label is exactly what’s in the product.

Needed offers multiple prenatal options: capsules and a vanilla powder, so you can choose what works best for you. I used the vanilla powder during my first pregnancy when I simply couldn’t swallow any pills and it was such a game changer for me personally. 

You can easily purchase Needed prenatals directly through their website:
https://thisisneeded.com/products/prenatal-multi-essentials

Looking for More Support? 

Navigating prenatal nutrition—and figuring out how to best support both you and your baby—can feel confusing. You don’t have to do this alone.

Using every tool available to you, including personalized nutrition guidance and high-quality supplementation, is one of the simplest ways to support a healthy pregnancy. Our 1:1 coaching services are designed to be that extra layer of support—someone firmly in your corner.

Let’s do this together. Reach out today to begin your journey toward nourishing and supporting your growing life with expert guidance every step of the way.

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This post is sponsored by Needed, a brand I genuinely recommend to my patients and personally use.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

*Based on the total daily dosage of nutrients provided compared to leading prenatals as determined by IRI sales data as of December 2025

Sources:
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4933077/
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
https://www.niams.nih.gov/health-topics/pregnancy-breastfeeding-and-bone-health

Menopause is often discussed in whispers and framed through negative stereotypes, yet it is one of the most significant and transformative stages of life. Understanding what’s happening in the body—and how to support it through nutrition and lifestyle—can help dismantle stigma and reframe menopause for what it truly is: a period of reflection, strength, and renewed autonomy.

To understand how functional nutrition supports menopause, it helps to briefly revisit how the menstrual cycle works before this transition. While this biology may feel basic, it provides essential context for understanding why symptoms arise and how targeted support can help.

Why Do Hormones Change So Much During Menopause?

Before menopause, the menstrual cycle is regulated by a tightly coordinated hormonal feedback system between the brain and ovaries.

The hypothalamus releases gonadotropin-releasing hormone (GnRH), which signals the pituitary gland to secrete luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones stimulate the ovaries to develop follicles, each containing an immature egg (ova).

As follicles mature, they release estrogen along with inhibin A and inhibin B. These hormones create a negative feedback loop, signaling the brain to slow the release of GnRH, LH, and FSH. After ovulation, the follicle becomes the corpus luteum, which produces progesterone to support the uterine lining. If pregnancy does not occur, progesterone levels fall and menstruation begins.

This predictable hormonal rhythm is what allows for regular cycles—and it’s this system that gradually shifts as menopause approaches.

What Happens to Hormones During Menopause?

Menopause typically begins around age 45, though timing varies widely and there is no “correct” age. Rather than a single event, menopause is a gradual process defined by the STRAW (Stages of Reproductive Aging Workshop) staging model.

Late Reproductive Stage (Stages −3A and −3B)

Cycles are usually regular, and pregnancy is still possible. However, ovarian reserve declines as fewer eggs remain available.

Early Menopause Transition (Stage −2)

This stage marks the beginning of perimenopause. Hormonal signaling from the brain increases, progesterone production becomes less consistent, and menstrual cycles often become unpredictable.

Late Menopause Transition (Stage −1)

Periods become very irregular, with gaps of 60 days or more between cycles. Hormonal fluctuations intensify, often leading to symptoms such as hot flashes, sleep disruption, mood changes, and weight gain. This phase can last up to three years, though duration varies.

Menopause (Stage 0)

Menopause is defined as the final menstrual period.

Early Postmenopause (Stages 1A and 1B)

These stages begin after 12 consecutive months without a period. Hormones continue to stabilize, but symptoms are often most pronounced during this time. Early postmenopause typically lasts two to six years as the endocrine system adjusts to a new baseline.

How Does Functional Nutrition Support Menopause?

Functional nutrition focuses on supporting the body’s changing hormonal, metabolic, and inflammatory needs during menopause rather than simply managing symptoms.

Nutrition for Hormone and Metabolic Health

A Mediterranean-style diet—rich in fruits, vegetables, whole grains, lean protein, and healthy fats—has been shown to reduce inflammation and support cardiovascular and metabolic health during menopause.

Soy-based foods may also help alleviate menopausal symptoms. Soy contains phytoestrogens, plant compounds that interact with estrogen receptors in the body. While phytoestrogens cannot replace estrogen, they can provide mild estrogen-like activity that may help ease symptoms associated with estrogen decline.

Flaxseeds are another valuable dietary tool. Rich in fiber, healthy fats, and lignans, flaxseeds have been shown to reduce the frequency and severity of hot flashes and night sweats. For best results, flaxseeds should be consumed consistently at approximately 2–3 tablespoons per day for at least 12 weeks.

Why Meal Timing Matters in Menopause

When we eat is just as important as what we eat. Late or irregular eating patterns are associated with weight gain and disruption of circadian rhythms that regulate sleep, stress hormones, and appetite. Consuming the majority of daily calories earlier in the day may support improved metabolic health, reduced inflammation, and more restorative sleep.

Movement and Nervous System Support

Regular physical activity—especially walking—has powerful benefits for both physical and mental health during menopause. Walking as little as 12.5 miles per week has been associated with reductions in anxiety and depression, along with improvements in sleep quality and insomnia symptoms.

Can Functional Nutrition Make Menopause Easier?

Menopause doesn’t have to be something you “just get through.” With the right nutritional and lifestyle support, it can be a time of empowerment, clarity, and renewed wellbeing.

Functional nutrition helps identify what your body needs during this transition—whether that’s blood sugar support, inflammation reduction, nutrient repletion, or nervous system regulation.

We’re Here to Support You

Navigating menopause can feel overwhelming, but you don’t have to do it alone. Our 1:1 coaching services provide personalized, functional nutrition support to help you feel informed, confident, and supported through every stage of menopause.

If you’re ready to invest in your health and wellbeing, we’d love to support you. Reach out today to begin your journey.

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Sources:
Dr. Haylee Nye, Managing Menopausal Symptoms Naturally: Where to Begin (webinar)

Image Sources:
Organicauthority.com
Freepik.com

Why Routine Blood Work Matters for Women’s Health

Routine blood work is one of the most powerful ways to check in with your body and understand what’s really going on beneath the surface.

Your body can’t exactly tap you on the shoulder and say, “Hey, your vitamin D is low,” or “Your blood sugar is creeping up.” Instead, it communicates through subtle (and sometimes not-so-subtle) signs—fatigue, mood changes, stubborn weight, poor sleep, irregular cycles. While those symptoms are important clues, the most direct way to get answers is through routine blood work.

As a dietitian, I’m a big believer in using data to guide decisions—and I also believe it should be easy and accessible. That’s one of the reasons I personally decided to use Superpower for my own labs.

What Does “Routine Blood Work” Usually Include?

The term routine blood work is broad, but it typically includes several key tests that give a high-level snapshot of your health:

Complete Blood Count (CBC)

A CBC looks at red blood cells, white blood cells, hemoglobin, and platelets. These markers tell us how well your body is transporting oxygen, fighting infections, and clotting blood. Suboptimal levels can point to issues like anemia, inflammation, or underlying infections.

Comprehensive Metabolic Panel (CMP)

A CMP evaluates 14 different markers related to kidney function, liver function, electrolytes, blood sugar, proteins, and acid–base balance. This panel gives valuable insight into digestion, nutrient absorption, mineral status, and overall organ health.

Lipid Panel

This test measures LDL (“bad”) cholesterol, HDL (“good”) cholesterol, VLDL, and triglycerides. These markers reflect long-term dietary patterns, metabolic health, and cardiovascular risk. Elevated triglycerides or LDL can increase the risk of heart disease, while HDL plays a protective role by helping remove excess cholesterol from the bloodstream.

Thyroid Panel

A standard thyroid panel usually includes TSH, T4, and T3. These hormones regulate metabolism, energy, temperature, and growth. Imbalances here can show up as fatigue, weight changes, hair loss, or cycle irregularities—symptoms many women are told are “normal,” but often aren’t.

HbA1c

HbA1c reflects your average blood sugar over the past 2–3 months. It’s one of the most important markers for identifying insulin resistance, prediabetes, and diabetes.

• Below 5.7%: typical
• 5.7–6.4%: prediabetes
• 6.5% or higher: diabetes

My Personal Experience with Superpower

One of the biggest barriers I see—both personally and with clients—is logistics. Scheduling labs, remembering appointments, waiting weeks for results…it’s enough to make routine testing feel overwhelming.

That’s where Superpower really stood out to me.

The sign-up process was incredibly easy, and my blood work came back much faster than I expected. I also loved receiving text updates along the way—no guessing, no wondering when results would arrive.

Once I had my labs, the value really clicked. Having everything clearly laid out made it obvious where things were improving and where I needed support. I could see, for example, that my HbA1c had come down, which was incredibly validating, and that my vitamin D levels were lower than optimal, giving me clear direction on what to address next.

As someone who works with labs every day, I can confidently say: having this kind of insight makes it so much easier to make informed, proactive health decisions instead of guessing.

Making Blood Work Fit Into Your Life

If going to a doctor’s office or lab feels like one more thing on an already full to-do list, Superpower simplifies the process.

Superpower offers blood testing either at home or through one of their 2,000+ partner labs and assesses 100+ biomarkers—far more than what’s typically included in standard annual labs.

Beyond the testing itself, Superpower provides:

• A personalized plan based on your results
• Easy-to-understand data through their member portal
• Ongoing updates as your health evolves
• 24/7 chat access to their team if questions come up

Instead of just handing you numbers and sending you on your way, they help you understand what those numbers actually mean.

The Bottom Line

Routine blood work isn’t about finding something “wrong”—it’s about listening to your body before small imbalances turn into bigger issues. When testing is accessible, clear, and actionable, it becomes one of the most empowering tools for long-term health.

If you’ve been putting off labs because of time, logistics, or confusion around results, Superpower is absolutely worth checking out.

Learn more at: https://superpower.com

Superhero doesn’t stop there though, based on your bloodwork result a personalized plan is created that evolves with you. All of this data is easy for you to check and access through their website and member portal.