Jacqui Facey dietician consulting with client — Women’s Health Nutrition

Supporting your health through every stage of life

Women’s nutritional needs are not static. Hormonal shifts, reproductive stages, stress, ageing, and changes in muscle and bone mass all influence how the body responds to food over time.

Women’s health nutrition is about understanding these physiological transitions and providing practical, personalised support that evolves with you.

Rather than one-size-fits-all advice, contemporary dietetic care recognises the complexity of women’s bodies and prioritises compassionate, evidence-based guidance.

Why Women’s Nutrition Needs Change Over Time

Across the lifespan, women experience significant physiological transitions, including:

Menstrual cycles
Pregnancy and postpartum recovery
Breastfeeding
Perimenopause and menopause
Age-related changes in muscle and bone mass

These transitions can influence:

Energy requirements
Iron and calcium needs
Blood glucose regulation
Appetite and body composition
Cardiovascular risk
Mood and sleep

Nutrition cannot override biology, but it can meaningfully support resilience, recovery, and long-term health.

Core Principles of Women’s Health Nutrition

Nourishment Before Restriction

Chronic under-eating or repeated dieting is associated with:

Increased stress hormone production
Disrupted menstrual cycles (in some women)
Reduced metabolic adaptation
Lower bone density risk (particularly with prolonged low energy availability)

Adequate, balanced nutrition supports hormonal stability, bone health, muscle preservation, and metabolic function.

Blood Glucose Regulation

Stable blood glucose supports:

Sustained energy
Mood and concentration
Reduced reactive hunger
Improved insulin sensitivity
Cardiovascular risk reduction

Practical strategies include:

Regular meals
Including protein at each meal
Combining carbohydrates with fibre and healthy fats
Avoiding long periods of fasting unless medically indicated

This aligns with guidance from major endocrine and cardiovascular health bodies.

Key Micronutrients in Women’s Health

Women are at higher risk of certain nutrient deficiencies, particularly during reproductive years.

Common nutrients requiring attention include:

Iron (especially during menstruation and pregnancy)
Calcium and vitamin D (bone health)
Folate (preconception and pregnancy)
Iodine (pregnancy and breastfeeding)
Vitamin B12 (especially in plant-based diets)
Omega-3 fatty acids

Assessment should be individualised, not all women require supplementation.

Stress and the Nervous System

Chronic stress can affect:

Appetite regulation
Sleep quality
Blood glucose
Digestive function
Menstrual regularity

Nutrition strategies should work with the nervous system, emphasising consistency, adequacy, and realistic structure rather than extremes.

Contemporary Dietetic Practice in Women’s Health

Hormones and Nutrition: What the Evidence Says

Nutrition does not “balance hormones” in isolation. However, adequate dietary intake supports:

Hormone production (via sufficient energy and fat intake)
Insulin sensitivity
Liver-mediated hormone metabolism
Muscle mass maintenance (important during perimenopause and menopause)

Evidence supports consistency and sufficiency over restrictive or elimination-based approaches unless medically indicated.

Gut Health and Women

The gut microbiome plays a role in:

Oestrogen metabolism
Immune regulation
Inflammation
Mood

A varied intake of fibre-rich foods (vegetables, wholegrains, legumes, nuts, seeds) supports gut diversity where tolerated. Restrictive gut protocols should only be used when clinically appropriate (e.g., IBS under dietetic supervision).

Moving Beyond Food Rules

Many women carry decades of food rules and diet culture messaging. Dietetic care helps unpack these beliefs and replace them with flexible, health-supportive habits.

Nutrition Across Key Life Stages

Menstrual Cycle Health

Nutrition can support:

Energy levels across the cycle
Iron status
Management of PMS symptoms
Cravings and appetite changes
Stable blood glucose

Severe menstrual pain, heavy bleeding, or irregular cycles warrant medical review.

Consistent nourishment is generally more impactful than rigid cycle-based dieting.

Fertility and Preconception

Preconception care focuses on:

Adequate folate intake
Iron and iodine sufficiency
Balanced macronutrient intake
Blood glucose regulation
Healthy body composition (not extremes)

This is about building nutritional reserves, not achieving perfection.

Pregnancy and Postnatal Nutrition

Evidence-based priorities include:

Adequate energy and protein
Iron, iodine, folate, choline
DHA (omega-3) intake
Practical meal planning strategies
Supporting maternal mental health

Postpartum recovery requires realistic, supportive approaches, not restrictive weight-loss plans.

Perimenopause and Menopause

During midlife transitions, women may experience:

Changes in fat distribution
Reduced muscle mass
Decreasing bone density
Altered sleep patterns
Increased cardiovascular risk

Nutrition strategies typically prioritise:

Protein adequacy (to preserve muscle)
Resistance training support
Calcium and vitamin D
Cardiovascular-protective dietary patterns (e.g., Mediterranean-style eating)
Blood glucose stability

Weight changes during this phase are common and multifactorial.

Common Myths in Women’s Health Nutrition

“Eating less will fix hormonal issues.”
Chronic under-eating may worsen hormonal disruption in some women.

“Weight gain means something is wrong.”
Body composition naturally changes across life stages.

“Carbohydrates are bad for hormones.”
Carbohydrates are an important energy source. The overall dietary pattern matters more than eliminating one nutrient.

“Supplements are the answer.”
Supplements can address deficiencies but do not replace consistent, balanced eating patterns.

Practical Nutrition Tips for Women

Eat regular, balanced meals
Include protein at each main meal
Don’t fear carbohydrates, pair them appropriately
Prioritise adequacy before optimisation
Strength train where possible to support bone and muscle health
Avoid all-or-nothing thinking

When to Seek Women’s Health Nutrition Support

Working with a dietitian can help if you:

Feel confused by conflicting nutrition advice
Experience fatigue, cravings, or irregular cycles
Are planning pregnancy
Are navigating perimenopause or menopause
Want support that aligns with your lifestyle and values

Learn more

Women’s Health Nutrition