Supporting Women’s Health Through Nutrition

Where to Start? How Far Are You From Feeling Normal?

Women’s wellbeing is often misunderstood and oversimplified. Despite common oversights, it is more than just reproductive care and pregnancy; it represents a dynamic, lifelong interplay of hormonal fluctuations, metabolic function, gut health, bone density, mental wellbeing and energy regulation. Although men and women share many biological systems, sex-specific physiology alters nutrient needs, stress responses and recovery patterns.

Historically, research has underrepresented women. As of 2016, women accounted for just 34% of participants in cardiovascular studies, 39% in diabetes research and a mere 22% in exercise physiology trials (Holdcroft, 2007; Mauvais-Jarvis et al., 2020). Complexities such as menstrual cycles, hormonal fluctuations and pregnancy were often deemed too ‘complicated’ for inclusion, leading to male-centric health recommendations.

Thankfully, this is changing. 

Modern research now investigates how female physiology uniquely responds to nutrition, stress and physical activity, allowing for more tailored and effective health strategies. This shift empowers us to finally define what optimal female wellbeing could look like across one’s lifespan.

National guidelines, such as those from Public Health England and the British Dietetic Association, acknowledge the varying nutritional needs across life stages - from adolescence through to menopause. However, these guidelines are not always communicated clearly or consistently to women, resulting in widespread deficiencies and dips in overall wellbeing (Public Health England [PHE], 2020). So, bridging this knowledge gap with education and personalised, female-focused nutritional advice is essential.

Let’s Talk About “Normal”

Have you ever woken up feeling truly energised after a full night's sleep? Or noticed a tangible difference in your mood and focus after proper hydration? That should be your baseline.

Yet, many women feel "off" far too often: bloated, fatigued, anxious or disconnected from their menstrual cycle. These symptoms are common, but they shouldn’t be normalised. Feeling vibrant, focused and resilient should be the default - not a rare occurrence.

What Does Optimal Health Look Like?

Optimal health is not merely the absence of illness, but the ability to thrive physically, mentally and emotionally. For women, it includes:

• Nutrition: Adequate intake of macronutrients and micronutrients to support energy, hormones, recovery and mood.
• Hydration: Consistent fluid intake, especially important during menstruation or physical activity.
• Gut Health: Regular digestion, microbial diversity and effective detoxification.
• Energy: Stable blood sugar, sustained focus and reduced reliance on stimulants.
• Balanced Hormones: Predictable cycles, minimal PMS, mood stability and libido.
• Sleep: Deep, uninterrupted sleep that supports recovery and hormonal repair.
• Metabolism: Responsive energy use and support for healthy body composition.
• Stress Regulation: Resilient adrenal function and stable cortisol patterns.
• Immune Function: Robust immunity with minimal illness or inflammation.
• Bone and Joint Health: Supported by nutrients and weight-bearing activity.
• Muscle and Metabolic Health: Preserved lean mass, insulin sensitivity and prevention of metabolic syndrome or sarcopenia.

Unfortunately, many UK women fall short nutritionally. The National Diet and Nutrition Survey (NDNS) shows reproductive-age women often do not meet the Lower Reference Nutrient Intake (LRNI) for key nutrients such as Iron, Iodine, Magnesium, Potassium and Vitamin D (PHE, 2020). These gaps can drive fatigue, poor immunity and hormonal imbalances.

Nutrition and Female Health: Building the Foundations for Hormonal Balance, Energy and Lifelong Wellbeing

Nutrition is the cornerstone of female health. It provides the raw materials for hormone production, cellular repair, immune function, mental clarity and energy metabolism. Unlike a one-size-fits-all approach, women's nutrition must reflect cyclical hormonal changes, life stage demands (e.g., pregnancy or menopause) and specific nutrient vulnerabilities that affect physical, emotional and metabolic resilience.

What Are the Foundations of Female Health?

To build and sustain general wellbeing, women require a multi-layered foundation. Involving the following:

1. Macronutrient Balance: Fuelling the Female Body

Protein

Protein is important for keeping your muscles strong, supporting your brain and helping control your appetite and blood sugar levels. It also helps with hormone production, including those that support growth, insulin balance and reproductive health.

• Recommendation: start the day with a protein rich breakfast and aim for 20-25g protein per meal, with 10-15g protein per snack.

  
  

• Incorporating Free Soul Vegan Protein Blend is a quick, easy and delicious way to boost your daily protein intake.

  
  

Fats

Despite getting a bad rep from years of diet cultures, fats are vital for hormone production - especially hormones such as oestrogen, progesterone and cortisol. Omega-3 fatty acids (EPA and DHA) reduce inflammation, improve mood and support menstrual regularity.

• Focus on: Oily fish (e.g., salmon, sardines, herring, anchovies, mackerel), flaxseed, walnuts, hemp seed oil and nuts.

  
  

• Avoid: Excess omega-6 (as we get a lot already in our daily diet), saturated fat (should make up <11% of our fat intake, excess of this has been linked to increased cardiovascular disease),  hydrogenated fats and trans fats (which are currently banned in the UK but are still found in some foods across the globe). 

  
  

Carbohydrates

Carbohydrates regulate energy, mood and thyroid function. For women, a low carbohydrate intake over time can disrupt menstrual cycles, lower leptin (a hormone involved in feeling ‘full’) and can even increase stress hormones, such as cortisol.

• Aim for fibre-rich carbs (e.g., vegetables, sweet potatoes, legumes, oats, quinoa).

  
  

• Note that the body's carbohydrate needs may increase in the luteal phase of a woman’s menstrual cycle, due to higher energy demands and insulin resistance (Oosthuyse & Bosch, 2010).

  
  

2. Micronutrients: Small But Mighty

Micronutrients play a wide range of vital roles in the body, including supporting your immune system, helping regulate hormones, boosting energy production and acting as antioxidants. They also help to maintain healthy cells and support overall wellbeing.

While all nutrients are important, there are some key ones to support female health,

Focus on Micronutrients to Start

(Gibson et al., 2020; PHE, 2020)

3. Hormone-Supportive Nutrition

Hormonal health is intricately tied to nutrient status, gut health and stress regulation. Nutrients serve both as precursors and regulators of hormonal pathways.

Key Takeaways

1. Healthy fats help your body make hormones.
2. Fibre-rich foods help remove excess oestrogen, which can reduce the risk of hormonal imbalances that lead to PMS and mood swings.
3. Veggies like broccoli, cauliflower and kale contain a compound called 'indole-3-carbinol,' which helps safely process oestrogen in the liver.
4. Vitamin B6 supports progesterone production, while B12 and folate are important for detoxification, balancing mood and keeping your genes in check.

4. Blood Sugar Stability- The Silent Hormone Influencer

Blood sugar fluctuations can have a profound, yet often overlooked, impact on hormonal health. Spikes and crashes in blood sugar elevate insulin and cortisol - two hormones that, when chronically dysregulated, can impair ovulation, disrupt progesterone production and hinder fat metabolism. Over time, this hormonal imbalance may contribute to conditions like insulin resistance and Polycystic Ovary Syndrome (PCOS), which affects approximately 1 in 10 women (Teede et al., 2018).

Strategies for Blood Sugar Stability:

• Make protein a priority at each meal to help slow digestion and keep your blood sugar levels steady.
• Try not to skip meals, as it can lead to overeating later on.
• Cut back on sugary foods and drinks, as they cause quick blood sugar spikes.
• Include regular movement and strength training, which helps your muscles absorb glucose more efficiently (Schoenfeld et al., 2016).

By managing blood sugar, women can support a more stable hormonal environment - crucial for energy, mood, metabolism and reproductive health.

5. Gut Health: The Root of Nutrient Absorption and Hormone Detox

An imbalanced gut can affect nutrient absorption and disrupt the gut-oestrogen connection, known as the ‘oestrobolome,’ which helps process oestrogen. Poor gut health can lead to hormonal issues, autoimmune flare-ups and chronic inflammation.

Supportive Practices:

• Eat fermented foods like kefir, kimchi, and sauerkraut to support gut health.
• The SACN (the UK Gov’s advisory committee on nutrition) recommends 25–30g of fibre daily, however most UK adults only consume 12-18g. Although, we recommend increasing your fibre intake slowly to avoid any digestive discomfort such as bloating or constipation.
• Try to avoid taking unnecessary antibiotics.
• Incorporate polyphenol-rich foods like berries, dark chocolate and green tea to support overall wellbeing.

6. Mitochondrial and Energy Health

Mitochondria, the powerhouses of your cells, rely on nutrients such as Iron, B Vitamins, Magnesium and CoQ10. Not getting enough of these could potentially lead to fatigue, reduced exercise performance and brain fog.

Support includes:

• Whole-food diet rich in antioxidants.
• Dark chocolate (75% +) for Magnesium and antioxidants 
• Fibre rich carbohydrates to slow down blood glucose spike
• Omega-3 rich diet to aid cell and brain health
• Leafy greens and whole grains to boost B Vitamins
• Lean meat, milk, yogurt (B12 fortified alternatives) and nutritional yeast boost Vitamins B12

7. Lifestyle and Nutrition Integration

• Eat in sync with your natural rhythm - listen to your body!
• Adjusting food and exercise according to menstrual cycle phases enhances hormonal alignment and energy management.
• Under stress, the body depletes Magnesium, Zinc and Vitamin C. Supporting your body through targeted supplementation and whole foods is beneficial.

A Nutrition Framework for Thriving

Where to Start

Start small and build consistently:

• Prioritise protein: especially post-exercise (Burd et al., 2019).
• Build gut-friendly meals: Try to include two, or ideally more, colours per meal, 25–30g fibre and fermented foods.
• Strength train regularly: improving muscle mass, bone density and insulin sensitivity (Schoenfeld et al., 2016).
• Sleep routine: 7.5–9 hours depending on the individual; consider supplementing Magnesium and, if possible, reducing stress during the luteal phase (Shechter & Boivin, 2010).
• Hydrate daily: 2–2.5L, drinking even during ovulation or PMS.

Final Thoughts: You Deserve Better Than "Fine"

If you're constantly playing catch-up with your health, it's not your fault. Much of the advice you've followed wasn't made for your biology - however, science is evolving. With better data and personalised, female-specific strategies, enhanced wellbeing is finally within reach. With nutrition as the foundation, you can thrive, not just survive.