Five Top Nutrients for Women

Menstruation and fluctuating hormones can affect the need for certain key nutrients required by the female body. As women, we require specific nutrients in order to maintain healthy hormones, energy levels, skin health, sleep quality and to regulate our moods. 

Below are the top five nutrients every woman needs to live a healthy and harmoniously hormone balanced life: 

MAGNESIUM 

Magnesium is the miracle mineral when it comes to women’s health. Magnesium is often depleted by cyclical changes in female sex hormones, leading to symptoms such as PMS moodiness, migraines, bloating, cramps and so much more. Simply just by increasing magnesium intake, many of these symptoms can disappear! 

Foods: Almond, brewer’s yeast, cashews, cocoa, cod, eggs, figs, kelp, leafy greens, legumes, molasses, parsnips, seeds.

Should I take a supplement?

When it comes to magnesium, taking a supplement is almost always necessary to reach the ideal amount of magnesium our bodies require. This is because Australian soils are completely depleted from this mineral, resulting in our foods not being able to provide us with the magnesium we need. Look at taking 300 mg of magnesium glycinate or magnesium citrate per day. 

VITAMIN B6

Do you suffer with strong PMS symptoms? If so, then you may not be getting enough vitamin B6. Studies have shown B6 to be beneficial in both preventing and alleviating symptoms of PMS. B6 is also involved in estrogen metabolism and becomes easily depleted if someone has too much estrogen in their system. Increasing vitamin B6 can actually reduce this estrogen while producing “progesterone-like effects” (say goodbye to heavy periods, painful periods, breast tenderness and bloating).

Foods: pork, poultry (chicken or turkey), fish, wholegrain cereals (oatmeal, wheatgerm and brown rice), eggs, banana, spinach, potatoes.

Should I take a supplement?

A vitamin B6 supplement is recommended if you are currently on hormonal birth control. This is because hormonal birth control depletes this vitamin. You may also want to try a supplement if you get strong PMS symptoms - especially mood symptoms such as irritability or crankiness. 

VITAMIN D

Vitamin D is essential for healthy hormones and immune function. It is actually used in our body as a steroid hormone that regulates more than 200 different genes in the body. Vitamin D improves our ovulation quality and increases insulin sensitivity, making it very important for period health. It also helps women maintain health bone structure. 

Foods: salmon, sardines, mackerel, egg yolks.

Although these foods contain vitamin D it is hard to get enough just from eating them. We primarily synthesise vitamin D in our skin when exposed to sun. Aim for 15-20 minutes of sunlight per day to receive adequate amounts of vitamin D. 

Should I take a supplement?

Some women may find they need to supplement vitamin D particularly during the winter. Everyone utilises vitamin D at different rates depending on genetics and other factors, so sometimes getting a blood test is a good idea to see where you are at. If you are looking at supplementing, a maintenance supplement dose of 2,000 IU daily is appropriate. 

ZINC

Zinc is required for over 100 enzymatic reactions in the body. It is also particularly important for period health. Zinc deficiency has been shown to play a role in irregular periods, facial hair, period pain and PMS. Zinc is anti-inflammatory and also helps to regulate our stress response. On top of this, it nourishes our ovaries and promotes healthy ovulation and progesterone levels. 

Foods: red meat, oysters, crab, pork, chicken, pumpkin seeds, cashews, chickpeas, almonds, kidney beans 

Should I take a supplement?

You may find you need to take a zinc supplement if you are vegetarian or having issues with your skin such as acne. Consider taking 30 mg of zinc citrate or zinc picolinate directly after food. Don’t take zinc on an empty stomach as it can cause nausea. 

IRON 

Iron deficiency is a common cause of premenstrual fatigue and fatigue in general. This can be worsened if a woman has particularly heavy periods. A woman can also get heavier periods from having iron deficiency. Iron is involved in our energy production and helps to transport oxygen in our blood. It also assists with the production of our thyroid hormones which are responsible for our metabolism. If you suspect you may be deficient in iron, look for other symptoms such as bruising easily or breathlessness. 

Foods: red meat, eggs, lentils, leafy green vegetables, chicken, pork, turkey.

Should I take a supplement?

If you are a vegetarian, there is a fairly high chance that you may need to supplement with iron. If you are deficient, take 15 to 50 mg of iron biglyscinate (a highly absorbable form of iron) per day. Take away from coffee or tea as this blocks the absorption of iron.