Features of Low-Carbohydrate Nutrition and Women's Health at Different Stages of Life

Modern research confirms that women's nutrition should adapt according to age and important physiological states such as pregnancy, lactation, and menopause. Especially on keto and other low-carbohydrate diets, women's bodies require careful monitoring of the intake of key vitamins and minerals. Necessary substances include iron, vitamin B6, magnesium, folic acid, choline, vitamin B12, zinc, calcium, vitamin D, and iodine, which play an important role in maintaining hormonal balance and overall health.

Low-carbohydrate diets can bring significant benefits to women during perimenopause and menopause. Studies show improvements in metabolism, stabilization of hormones, enhanced mood and cognitive performance, as well as reduced insulin resistance, which helps alleviate unpleasant menopausal symptoms. However, a carbohydrate restriction with a calorie deficit can lead to menstrual cycle disruptions, including amenorrhea, especially with extreme restrictions and high loads.

The hypothalamus and pituitary gland, which regulate the menstrual cycle, are very sensitive to energy deficiency and stress, making it critically important to maintain an adequate calorie and carbohydrate balance. Women engaged in intense training are advised to pay particular attention to nutrition to avoid provoking hormonal disorders.

Moreover, low-carbohydrate and low-calorie diets often lead to deficiencies in B vitamins, vitamin D, iron, zinc, magnesium, and other important nutrients. This can negatively affect the functioning of all body systems, including the production of sex hormones, ovulation, and reproductive health. Diet-related stress increases cortisol levels, which further disrupts hormonal balance and immunity.

Modern digital applications help women track menstrual cycle phases and adjust their diet, allowing them to minimize the risks of deficiencies and maintain hormonal balance at all stages of life.