When Marie Curie accepted her second Nobel Prize diploma, she embodied an attitude that continues to shape high performers today: consistent, intelligent self-care in the service of a grand vision. Health is not a random product but the result of many small, correct decisions over the years. This article illustrates how nutrition in every life stage—from youth to menopause—can strategically enhance energy, performance, and longevity.

Nutrition is phase-dependent. In youth, the foundation is laid: bone mass, neural connections, metabolic flexibility. Later, priorities shift—cardiovascular risks in middle age, cognitive and emotional resilience around menopause. Micronutrients and patterns are crucial. Calcium and vitamin D strengthen the bone mineral densityamount of minerals in bone, an indicator of stability. Omega-3 fatty acids like DHADocosahexaenoic acid, a long-chain omega-3 crucial for brain membranes support neural function. Visceral fatfat around internal organs, metabolically active and risk-relevant increases with sugar-rich drinks and ultra-processed foods. Whole grains provide fiber and micronutrients that regulate blood lipids and glucose. And iron is a key factor for women of reproductive age concerning oxygen supply, performance, and menstrual health.

Those who frequently choose fast food and sugary drinks in their teenage years increase the risk of obesity, insulin resistance, and early cardiometabolic disorders—a pattern that continues into adulthood ^{[1] [2] [3]}. At the same time, vitamin D deficiency is widespread in adolescence and is associated with unfavorable body composition: more visceral fat, less muscle mass, and lower bone mineral density ^[4]. An inadequate supply of essential fatty acids—especially DHA—can impair the maturation of white matter in the brain, which is important for fast signal transmission and cognitive performance ^[5]. In middle age, the quality of grains separates pathways: whole grains are associated with lower coronary risk, while refined grains perform poorly ^[6]. In menopause, mental clarity and mood take center stage—here, omega-3 fatty acids show potential to support emotional stability and cognition ^[7]. Meanwhile, iron remains significant throughout reproductive years: cycles, pregnancies, and breastfeeding shift iron status, and thereby energy, performance, and recovery ^[8]; integrating iron-rich foods is a practical lever without increasing menstrual bleeding ^{[9] [10]}.

Several lines of evidence paint a clear picture. First: Sugary drinks are consistently associated with a higher risk of type 2 diabetes. A large dose-response analysis of prospective cohorts found an increased risk per additional serving of sugary beverage; fruit juice also showed a positive, albeit smaller association. Interestingly, total sugar and sucrose in the diet showed no uniformly detrimental effects—liquid sugar seems to be the main driver, presumably due to rapid absorption and low satiety ^[3]. In adolescents, high consumption of HFCS-containing drinks correlates with insulin resistance and a cluster of metabolic abnormalities; part of the effect is mediated through insulin resistance ^[2]. Second: In adolescence, vitamin D is more than just the "bone vitamin." Population data from NHANES indicate that higher vitamin D levels are associated with less visceral fat, greater muscle mass, and better bone mineral density—across subgroups ^[4]. Third: The brain needs omega-3s for structural maturity. An animal model shows that a deficiency of n-3 during youth reduces the integrity of white matter in adulthood—independent of inflammatory markers—a strong indication of the structural importance of DHA for neural pathways ^[5]. Additionally, in another life phase: A systematic review on menopause reports that n-3 PUFAs frequently alleviate depressive symptoms and improve cognition and anxiety in animal models; human findings on cognition are mixed but promising enough for food-based prevention ^[7]. Finally: Whole grain consumption in middle age correlates in a large multicentric case-control analysis with a significantly lower risk of coronary heart disease, while refined grains are riskier—compatible with mechanisms involving blood fats, glycemic control, and inflammation ^[6].

- Teenage years: Prioritize calcium and vitamin D. Daily dairy products or fortified plant alternatives plus regular sun exposure or supplements based on blood values promote bone development; particularly relevant for at-risk groups like teenagers with T1D, who respond more sensitively to low intake ^[11]. Check and optimize vitamin D; the target is sufficient levels associated with more muscle mass, less visceral fat, and higher bone density ^[4].
- Teenage years: Secure essential fatty acids. 2-3 servings of fatty fish per week or algae/fish oil with DHA/EPA support the maturation of white matter and may protect cognitive performance pathways in the long term ^[5].
- Teenage years and young adults: Radically reduce sugary drinks. Water, unsweetened tea, black coffee instead of SSB/fruit juices. Even one serving a day increases diabetes risk; liquid sugar is the lever ^[3]. Especially avoid HFCS-containing drinks—they exacerbate insulin resistance patterns in youth ^[2].
- Reproductive age: Eat iron-rich foods without fear of "more bleeding." Moderate amounts of red meat, legumes, dark green leafy vegetables, pumpkin seeds; combine with vitamin C (e.g., lentils + lemon juice) for better absorption. Studies show that iron supplements do not increase menstrual blood volume and support status; dietary patterns like the Mediterranean diet additionally improve metabolic and reproductive markers ^{[9] [10] [8]}.
- Middle age: Make whole grains standard. Swap white bread, white rice, and pastries for oats, rye, quinoa, brown rice. Higher whole grain intake is associated with significantly less coronary disease; reduce refined grains ^[6].
- Menopause: Purposefully increase omega-3s. Aim for 1-2 g of EPA/DHA daily from fish (e.g., salmon, mackerel) or quality-checked supplements. Goal: strengthen emotional stability; potentially also support cognition—the evidence is encouraging, though heterogeneous ^[7].

The next evolutionary step of phase-based nutrition will be personalized: blood markers, microbiome, and digital behavioral data will link to precise, dynamic recommendations. In the coming years, we expect studies that fine-tune timing, dosage, and synergistic effects—such as vitamin D with calcium or DHA with whole grain patterns—to measurably extend health spans across all life phases.