Fueling Strong Women: Essential Nutrition for Health & Performance

Women’s bodies undergo unique physiological changes throughout life—whether it’s building strong bones, maintaining muscle, or managing energy levels. Nutrition plays a key role in preventing deficiencies, optimizing performance, and supporting long-term health. Here are three essential nutrients every woman should focus on:

1. Calcium & Vitamin D: Building Stronger Bones

Women are at a higher risk of osteoporosis due to hormonal changes that affect bone density, especially post-menopause. Calcium provides structural strength, while vitamin D enhances calcium absorption and supports bone metabolism (Weaver et al., 2016).

Daily Requirements:

Calcium: 1,000 mg/day (women under 50) | 1,200 mg/day (women 50+)
Vitamin D: 600–800 IU/day (some may need more depending on sun exposure)

Best Food Sources:

Dairy: Milk, yogurt, cheese
Fatty fish: Salmon, sardines (with bones), mackerel
Leafy greens: Kale, bok choy, collard greens
Nuts & seeds: Almonds, chia seeds
Sun exposure: Helps the body produce vitamin D naturally

Why It Matters:

A randomized controlled trial (RCT) found that daily calcium and vitamin D supplementation significantly improved bone mineral density in peri- and postmenopausal women, reducing fracture risk (Reid et al., 2006).

2. Protein: Essential for Muscle Strength & Metabolism

Protein is critical for muscle repair, hormone production, and metabolism. As women age, muscle mass naturally declines (a process called sarcopenia), making protein intake even more important for strength and mobility (Deutz et al., 2014).

How Much Do You Need?

For general health: 0.8–1.0g per kg of body weight (~0.36–0.45g per pound)
For active women & muscle maintenance: 1.2–1.6g per kg (~0.55–0.75g per pound)
For body recomposition & fat loss: 1.6–2.2g per kg (~0.75–1g per pound)

Best Food Sources:

Lean meats: Chicken, turkey, lean beef
Fish: Salmon, tuna, cod
Eggs: Whole eggs and egg whites
Dairy: Greek yogurt, cottage cheese
Plant-based: Lentils, tofu, tempeh, quinoa

Why It Matters:

A meta-analysis of randomized controlled trials found that higher protein intake improves muscle mass, strength, and function in women of all ages (Morton et al., 2018).

3. Iron & Nutrients for PMS Relief

Many women experience low iron levels due to menstrual blood loss, leading to fatigue, dizziness, and poor recovery. Additionally, magnesium and vitamin B6 have been found to help reduce PMS symptoms, such as mood swings and bloating (Fathizadeh et al., 2010).

Daily Iron Requirements:

Premenopausal women: 18 mg/day
Postmenopausal women: 8 mg/day

Best Food Sources:

Red meat: Beef, liver, bison
Seafood: Clams, oysters, mussels
Plant-based: Lentils, spinach, fortified cereals (Pair with vitamin C for better absorption)

For PMS relief, consider:

Magnesium: Helps with cramps and bloating (found in nuts, dark chocolate, leafy greens)
Vitamin B6: Supports mood balance (found in bananas, potatoes, poultry)
Omega-3s: May decrease period-related inflammation (found in salmon, flaxseeds, walnuts)

Why It Matters:

The NIH Office of Dietary Supplements confirms that iron deficiency is one of the most common nutrient deficiencies in women, particularly during reproductive years (NIH ODS, 2022). Studies also show that magnesium and vitamin B6 supplementation can significantly reduce PMS symptoms (Quaranta et al., 2017).

Final Thoughts

Women’s nutritional needs evolve throughout life, and staying informed about key nutrients like calcium, protein, and iron can help optimize strength, energy, and longevity. Whether you’re training, managing daily stress, or preparing for the future, fueling your body properly is a crucial step in taking control of your health.

Sources & Citations

Weaver CM, Gordon CM, Janz KF, et al. (2016). The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review. Osteoporosis International, 27(4), 1281-1386. DOI: 10.1007/s00198-015-3446-6

Reid IR, Bolland MJ, Grey A. (2006). Effects of calcium supplementation on bone density in healthy children: meta-analysis of randomized controlled trials. BMJ, 333(7572), 775. DOI: 10.1136/bmj.38950.561400.55

Deutz NEP, Bauer JM, Barazzoni R, et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929-936. DOI: 10.1016/j.clnu.2014.04.007

Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. DOI: 10.1136/bjsports-2017-097608

Fathizadeh N, Nikpour M. (2010). The effects of vitamin B6 on premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(suppl 1), 401-405. DOI: 10.4103/1735-9066.81541

Quaranta S, Buscaglia MA, Meroni MG, Colombo E, Beccaglia P. (2017). Pilot study comparing magnesium pidolate and magnesium oxide in reducing premenstrual symptoms. Minerva Ginecologica, 69(2), 115-121. DOI: 10.23736/S0026-4784.17.03983-5

NIH Office of Dietary Supplements (ODS). (2022). Iron: Fact Sheet for Health Professionals. U.S. National Institutes of Health. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/