Proper nutrition is key for the female body to support overall health and manage hormonal changes throughout life. Even minor nutritional deficiencies can lead to issues like fatigue, PMS, depression, and increased risks of serious conditions such as heart disease, breast cancer, and osteoporosis. 

This article examines key women’s health concerns across different life stages, highlighting the role of dietary supplements in addressing these challenges. Topics include general health, menstruation, pregnancy, and menopause.

General Women’s Health Issues

‌‌‌‌Heart Health and Strokes

Heart disease affects men and women equally, but in the U.S., one in four female deaths is due to heart disease or stroke. Promoting cardiovascular health is a key goal for women.

One of the most important supplements for heart health is CoQ10, a vital component of mitochondria—the energy-producing unit of our cells. Its role is similar to a spark plug in a car engine; without it, the mitochondria can’t produce energy.

While the body produces some CoQ10, research shows significant benefits from supplementation, especially for those with decreased cardiovascular function or taking cholesterol-lowering drugs, which lower CoQ10 levels. CoQ10 requirements may also increase with age, as levels naturally decline.

CoQ10 comes in two forms: ubiquinone and ubiquinol. Ubiquinone is the most studied for heart health, but ubiquinol is better absorbed. Recommended dosages are 50–100 mg per day for ubiquinol and 100–300 mg per day for ubiquinone. Higher doses are advised if the goal is improving heart function.

Bone and Joint Health

Women are more affected by joint issues than men, partly due to hormonal factors. Preserving bone health requires a balanced approach involving diet, lifestyle, and proper supplements.

• Calcium and vitamin D3 are essential for bone health, with studies suggesting 600–1,000 mg of calcium and 2,000–4,000 IU of vitamin D3 daily for most women.
• Magnesium is also crucial for bone health and supports vitamin D activity. High doses of calcium can affect magnesium absorption, so a 2:1 calcium-to-magnesium ratio (300–500 mg of magnesium daily) is recommended.
• Silica, particularly in the form of BioSil, supports bone density and collagen content. A daily dose of 6 mg has been shown to increase bone density by 2% and collagen by 22% within a year, without side effects.
• Vitamin K2 (MK-7) is another key supplement, helping activate osteocalcin, which anchors calcium in the bone. Clinical studies show that 180 mcg daily can improve vitamin K levels, increase active osteocalcin, and reduce age-related bone mineral loss. The focus isn’t just on how much calcium you take but how effectively it’s integrated into the bone. MK-7 helps ensure this.
• Low sulfur levels may contribute to poor joint health. MSM (methyl-sulfonyl-methane), the main form of sulfur in the body, is a popular supplement for joint health. Sulfur plays a key role in stabilizing the connective tissue of cartilage, tendons, and ligaments. Studies show MSM improves joint health, with even better results when combined with glucosamine sulfate, which supports cartilage building. Recommended dosages are 1,200–2,000 mg of MSM and 1,500 mg of glucosamine sulfate per day.

‌‌‌‌Breast Health

While breast cancer is the primary concern for women’s breast health, another common issue is fibrocystic breast disease (FBD), a benign condition characterized by the presence of multiple breast cysts. Diet plays a critical role in preventing both breast cancer and FBD.

A diet rich in whole, unprocessed foods like whole grains, legumes, vegetables, fruits, nuts, and seeds is recommended. These foods help promote regular bowel movements, which is essential since women with fewer than three bowel movements per week are 4.5 times more likely to develop FBD than those with at least one a day.

A key dietary factor is maintaining a higher omega-3 to omega-6 fatty acid ratio. This can be achieved by eating fish high in omega-3s, such as salmon, mackerel, anchovies, and herring, or taking fish oil (1,000–2,000 mg EPA+DHA). It’s also important to reduce omega-6 intake from sources like meat, dairy, and seed oils (corn, safflower, soy). One study found that women with the highest omega-3:omega-6 ratio had a 67% reduced risk of chronic breast diseases.

Ground flaxseeds contain lignans, a special type of fiber that can bind to estrogen receptors and reduce estrogen's cancer-promoting effects on breast tissue. Lignans also help remove excess estrogen from the body. I recommend adding 1–2 tablespoons daily to hot cereals, salads, or smoothies. For women at risk for breast cancer or with fibrocystic breast disease, these dietary supplements may help:

• Indole-3-carbinol (I3C), di-indoylmethane (DIM), and sulfurophane – phytonutrients from cabbage family vegetables that detoxify estrogen.
• Calcium D-glucarate – blocks the reabsorption of excreted estrogens.
• Green tea extract – contains polyphenols that counter estrogen's negative effects.

Depression, Anxiety, and Mental Health

Women are at least twice as likely as men to experience depression and anxiety. Hormonal fluctuations are often blamed for this, as symptoms tend to peak during PMS (depression, irritability, mood swings, water retention, breast tenderness), pregnancy, postpartum, perimenopause, and menopause.

While hormones play a role, nutritional deficiencies also increase the risk of depression and anxiety. Vitamins (especially B vitamins), minerals (like zinc and magnesium), and omega-3 fatty acids (fish oils) are essential for hormonal balance. Along with these foundational nutrients, here are additional supplement recommendations based on different stages of a woman's life cycle:

• Menstruating women: 5-Hydroxytryptophan (5-HTP) is a form of tryptophan that helps produce serotonin, a brain chemical. Low serotonin can cause low mood, poor sleep, and carb cravings. Clinical trials show 5-HTP effectively improves low serotonin symptoms. Take 50–100 mg three times daily, 20 minutes before meals.
• Postpartum: Restoring iron levels after pregnancy is crucial to preventing iron deficiency, which can lead to depression. Adequate intake of EPA and DHA from fish oils is also important. During this period, I recommend at least 1,000 mg of EPA daily, as it’s key for managing depression and anxiety. Additionally, S-adenosylmethionine (SAMe) is an excellent option for mood support. SAMe, a compound naturally produced by the body, helps create brain chemicals and breaks down hormones in the liver. It has shown significant benefits for postpartum women. The recommended dose is 200 mg twice daily.
• Perimenopause, menopause, and beyond: St. John’s wort (SJW) extract may be an excellent choice. It boosts mood and reduces the frequency and severity of hot flashes. Take 900 to 1,800 mg daily of SJW extract standardized to 0.3% hypericin.

Urinary Tract Infections (UTIs) 

UTIs, particularly bladder infections, are much more common in women than men. About 10–20% of women experience urinary tract discomfort, such as bladder infections, at least once a year. While most are not serious, recurrent infections can lead to more serious kidney issues. If you experience symptoms like burning or pain during urination or frequent urination, especially at night, seek medical care.

Cranberries (Vaccinium macrocarpon) have proven benefits for urinary and bladder health. Native to North America, cranberries have been used as both food and medicine for centuries. Studies show cranberry juice and extracts can promote urinary tract health, especially for those prone to bladder infections. Recent research reveals that proanthocyanidin flavonoids, which give cranberries their red color, are key to these benefits. These compounds prevent bacteria like E. coli from binding to the lining of the bladder, urethra, and gastrointestinal tract, reducing the risk of infection and helping the body fight it off.

For cranberry extract, a daily dose of 36 mg of procyanidins is recommended for prevention, while 72 mg is suggested for more immediate support.

Issues of Menstruating Women 

Iron Deficiency

Iron is a vital nutrient for menstruating women, and iron deficiency is the most common nutrient deficiency worldwide. Women of reproductive age are at the highest risk due to blood loss during menstruation, with estimates showing 35-58% of young, healthy women affected. During pregnancy, the risk is even higher. Women who are vegan, vegetarian, or do endurance training like running, triathlons, or swimming face an even greater risk, with studies showing low iron stores in up to 80% of these women.

Iron deficiency symptoms include fatigue, depression, cold hands and feet, decreased physical capacity, and thinning hair—common issues that can occur well before the final stage of deficiency, anemia, which is a lack of oxygen-carrying red blood cells.

Menstruating women should have an annual blood test to check serum ferritin levels, which indicate body iron stores. Ideally, levels should be at least 60 ng/ml. If they're lower, increase dietary iron intake and consider supplements. Good dietary sources include liver, red meat, fish, poultry, oysters, mussels, and eggs. The best supplements are ferric pyrophosphate and ferrous bisglycinate, which are well-absorbed and gentler on the stomach compared to ferrous sulfate.

For general health, 18–30 mg of iron daily is recommended. To boost low ferritin levels, take 30 mg twice daily between meals using gentler forms. If this causes discomfort, take 30 mg with meals 3–4 times daily.

Menstrual Disorders

• Dysmenorrhea: The most common menstrual disorder is dysmenorrhea (painful periods), affecting 50–90% of menstruating women. It is usually caused by inflammation in the uterus leading to muscle cramps, though in about 10% of cases it’s due to endometriosis. Several dietary supplements can help reduce menstrual cramps, including:
  • Fish oils – A meta-analysis of eight studies found that taking 300 to 1,800 mg daily for 2-3 months significantly reduces pain and the need for painkillers in women with dysmenorrhea.
  • Ginger – Shown in a meta-analysis of 24 trials to reduce both pain intensity and duration. Ginger can be consumed as a shot, tea, powder, or extract.
  • Magnesium – Often low in women with dysmenorrhea, magnesium supplements (300–500 mg daily) help reduce cramps and related headaches. 
• Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus. Its cramps are typically more severe than regular menstrual cramps, which are milder and happen only during menstruation. Endometriosis cramps often don’t respond well to over-the-counter medications like ibuprofen or acetaminophen.
  • Managing endometriosis involves dietary changes, lifestyle adjustments, and supplements to reduce inflammation, balance hormones, and manage pain. Following an anti-inflammatory, hormone-balancing diet, along with supplements for menstrual cramps, can significantly help alleviate symptoms.
• Premenstrual syndrome (PMS) affects up to 75% of menstruating women.  Typical symptoms include decreased energy level, irritability, depression, headache, altered sex drive, breast pain, backache, abdominal bloating, and edema of the fingers and ankles. 
  • Ensuring good nutritional status and eliminating caffeine, go a long way to improve PMS. So do the foundational dietary supplements. Vitamin B6, calcium, zinc, and magnesium are especially important.
  • Chasteberry (Vitex agnus-castus) extract can help relieve PMS and address menstrual issues like heavy, absent, or infrequent periods. It works by regulating hormones from the pituitary gland that control ovarian function. The typical dose of chasteberry extract (standardized to 0.5% agnuside) is 175–225 mg daily, or 2 ml daily for the liquid extract.
• Menorrhagia (heavy menstrual bleeding) affects 10–30% of reproductive-age women and is often caused by hormonal imbalances, fibroids, or nutritional factors. Chasteberry extract can help with hormonal imbalances, while dietary changes may aid fibroid-related cases. Iron deficiency is a key factor in most cases, as it both causes and results from menorrhagia. In a study, 75% of those taking iron supplements saw significant improvement compared to 32.5% in the placebo group. Vitamin C (200 mg/day) and flavonoids (e.g., citrus bioflavonoids 2,000 mg/day or grape seed extract 100 mg/day) may also help by strengthening the uterine lining.
• PCOS: Chasteberry extract may also promote hormonal balance in polycystic ovarian syndrome (PCOS), a common hormonal disorder that leads to ovarian cysts, irregular menstrual cycles, weight gain, and elevated levels of testosterone in women causing excess facial and body hair, acne, and male-pattern baldness. One of the key goals in supporting women with PCOS is improving the action of insulin. In addition to eating to control blood sugar levels, berberine supplementation may be helpful in that goal.

Issues Before, During, and After Pregnancy

Pregnancy increases the need for quality nutrition, vitamins, and minerals. A lack or excess of certain nutrients can lead to birth defects or complications for the mother. So, what can a mother-to-be do? Here are some key tips for a healthy pregnancy.

First, prepare your body. The baby’s development begins at conception, so commit to a healthy diet and supplements before or as early as possible in pregnancy. Foundational supplements are critical.

• A high-quality multivitamin with at least 800 mcg of folic acid is essential.
• Folic acid in early pregnancy can reduce neural tube defects by up to 80%, one of the greatest medical advances of the 20th century. 
•  Antioxidants, calcium, magnesium, and B vitamins also support a healthy pregnancy and lower risks like preeclampsia.

A high-quality fish oil or algal oil source of omega-3 fatty acids (EPA and DHA) is crucial before, during, and after pregnancy. Omega-3 supplementation can help prevent preeclampsia, extend gestational duration, increase birth weight, and reduce the risk of low birth weight and preterm birth. DHA and EPA are essential for proper brain and eye development from conception through the first year of life. DHA is the most abundant omega-3 in breast milk, and breast-fed babies tend to have IQ advantages over formula-fed babies without DHA. Pregnant or lactating women should aim for 2,000 mg of EPA+DHA daily.

The increased need for iron during pregnancy often can't be met through diet alone, making supplementation necessary. Prenatal vitamins usually provide enough iron, but if anemia or low iron stores (measured by serum ferritin) are detected, extra supplementation is required. For iron deficiency, an additional 30 mg of iron twice daily between meals is recommended for best absorption. If this causes discomfort, 30 mg can be taken with meals three times daily.

Issues Before, During, and After Menopause

Menopause marks the end of ovulation and periods, typically occurring around age 50 but sometimes earlier or later. It's often accompanied by troublesome symptoms like hot flashes, headaches, vaginitis, frequent UTIs, cold hands and feet, forgetfulness, depression, and difficulty concentrating.

Certain supplements can help manage menopause symptoms:

• Ground flaxseeds (2 tablespoons daily), magnesium (450 mg daily), and grapeseed or pine bark extract (100-200 mg daily) show significant benefits.
• Estro-G 100, a blend of three plant extracts, has been shown in clinical trials to reduce all menopausal symptoms. 
• Black Cohosh helps with hot flashes, vaginal dryness, and other symptoms.
• St. John’s Wort improves mood, reduces hot flashes, and enhances sleep quality.
• Maca boosts energy, libido, and fertility while supporting menopause symptoms.

Low Nutritional Status

It is critical that women avoid low nutritional status, yet based on dietary and nutritional surveys, nutritional inadequacy is common in women even in developed countries like the United States.

A balanced diet can help meet nutritional needs, reduce inflammation, promote hormone balance, and lower the risk of chronic diseases like heart disease and cancer. The Mediterranean diet is particularly beneficial, supporting overall health and addressing women’s health issues such as menstrual cramps, endometriosis, and menopause. 

Here are key nutritional guidelines to promote women’s health. 

• Limit red meat, processed foods, refined sugar, seed oils high in omega-6, caffeine, alcohol, and gluten for those sensitive to it.
• Incorporate these foods regularly for better health: moderate amounts of poultry, eggs, dairy, fish (twice a week), flaxseeds, cruciferous vegetables, and healthy fats like olive oil to support hormonal balance and reduce inflammation.
• Boost your health with antioxidant-rich foods like berries, dark leafy greens, green tea, and garlic. These help fight oxidative stress and inflammation.
• A variety of herbs and spices, including oregano, rosemary, thyme, ginger, turmeric, cayenne pepper, and cinnamon, offer diverse flavors and benefits.
• Women should consider taking a high-quality multivitamin as “nutritional insurance” to support overall health. While supplementation is commonly advised during pregnancy, it can benefit women at all stages of life.
• For optimal health, consider supplementing with vitamin D3 (2,000–5,000 IU daily) to address common deficiencies, and fish oil or algal oil providing 1,000–2,000 mg of EPA and DHA. Additionally, a plant-based antioxidant like grape seed or pine bark extract (100–300 mg daily) can further support wellness.
• Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, supporting processes like enzyme activation, nutrient regulation, and optimal brain, nerve, and muscle function. Many women experience magnesium insufficiency, which can impact anxiety, stress, sleep quality, bone health, headaches, PMS, menstrual cramps, and more. Supplementing with a highly absorbable form, such as magnesium citrate, malate, or bisglycinate, at 150–300 mg before bedtime is recommended for its calming, stress-relieving, and sleep-promoting effects.

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