Wendie Weldon
Fitness Trainer
NASM-CPT
May is Women's Health Month, a time dedicated to bringing attention to the unique health needs of women at every stage of life. It’s an opportunity to move beyond generalized advice and focus on what actually supports women’s bodies, from hormonal health to metabolism and long-term strength.
When it comes to nutrition, that means shifting the conversation toward approaches that are informed by female physiology, not just adapted to it
There’s a gap between what nutrition research shows and how it’s actually applied in real life.
For decades, much of exercise physiology and nutrition science has been conducted on male subjects, with findings generalized across populations. Only more recently has research begun to account for the biological complexity of female physiology—particularly the role of fluctuating hormones in shaping metabolism, recovery, and overall health [1].
As a result, many widely accepted nutrition strategies fail to fully support women’s needs.
Women do not operate within a static metabolic system. Across the menstrual cycle and lifespan, hormonal fluctuations influence substrate utilization, energy expenditure, appetite regulation, and muscle protein turnover [2]. These shifts are not peripheral—they are central to how the body responds to nutrition.
A more precise, evidence-based approach to women’s nutrition must account for these dynamics.
Hormonal Regulation and Energy Availability
At the core of women’s health is the relationship between energy intake from food and hormonal function.
When the body doesn’t get enough calories for how much energy it’s using, something known as low energy availability, it disrupts the hypothalamic–pituitary–gonadal (HPG) axis. One of the first systems affected is the reproductive system. The brain reduces signals to the ovaries, which can lead to irregular periods or even loss of the menstrual cycle altogether [3].
This doesn’t just affect reproduction. According to the International Olympic Committee’s model of Relative Energy Deficiency in Sport (RED-S), not eating enough can also slow metabolism, weaken bones, impair immune function, and negatively impact mood and mental health [4].
On a hormonal level, the body shifts into a kind of “low power mode.” Levels of hormones that signal energy availability, like leptin and insulin, decrease, while stress hormones like cortisol increase. This tells the body to prioritize basic survival functions rather than processes like reproduction, recovery, and building muscle [5].
Menstrual Cycle Physiology and Nutrient Metabolism
The menstrual cycle introduces cyclical variation in metabolism that has measurable, though often modest, physiological effects.
During the follicular phase, estrogen levels rise and are associated with:
- Improved insulin sensitivity
- Greater reliance on carbohydrate metabolism
In the luteal phase, increased progesterone is linked to:
- Elevated resting metabolic rate (~2–10%)
- Increased appetite and energy intake
- Greater reliance on lipid oxidation
While these shifts are supported in the literature, a recent integrative review emphasizes that findings are heterogeneous, with significant inter-individual variability [6]. Because of this, there isn’t a one-size-fits-all approach. Instead of following strict nutrition rules based on cycle phases, it’s more effective to adjust based on your own body, energy levels, and how you feel.
Macronutrient Considerations for Women
Protein and Muscle Health
Muscle plays a major role in overall health. It helps regulate blood sugar, supports metabolism, and is important for strength and longevity.
To build and maintain muscle, the body needs enough protein. Women may have slightly lower rates of muscle-building compared to men, which makes getting enough protein especially important [7]. For active women, research suggests aiming for about 1.6–2.2 grams of protein per kilogram of body weight per day to support muscle repair and growth [8].
It’s also important to eat enough overall, not just enough protein. If you’re not getting enough calories, your body won’t build or maintain muscle effectively, even if your protein intake is high. In other words, total energy intake and protein intake work together.
Carbohydrates and Energy
Carbohydrates are the body’s main fuel source, especially during moderate to high-intensity exercise. They help maintain energy levels and support performance.
Getting enough carbohydrates helps keep your glycogen (stored energy) levels up and may help reduce stress on the body during exercise [9]. While carbs are sometimes linked to mood through serotonin, that effect is often overstated. More importantly, low carbohydrate intake can lead to feeling more fatigued and make workouts feel harder [10].
For women, carbohydrate needs aren’t fixed. They should match your activity level, how hard you’re training, and whether you’re eating enough overall.
Fats and Hormonal Production
Dietary fat is essential for hormone production, including hormones like estrogen and progesterone.
Very low-fat diets have been linked to disruptions in menstrual function, although this is often because overall calorie intake is too low, not just fat intake alone [11]. Still, including enough healthy fats in your diet is important for supporting normal hormone function.
Fats, especially unsaturated fats like omega-3s, also support heart health and help reduce inflammation, making them an important part of a balanced diet.
Micronutrients and Women’s Needs
Women need certain vitamins and minerals in higher amounts due to factors like menstruation, hormone changes, and bone health.
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Iron: Iron deficiency is very common in women, especially during reproductive years. It affects how oxygen is carried in the body and can lead to fatigue, low energy, and decreased exercise performance [12].
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Calcium and Vitamin D: These are essential for strong bones. They become even more important as estrogen levels drop during menopause, which can increase the risk of bone loss [13]/.
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Magnesium: Supports muscle function, sleep, and stress regulation. While it’s important, supplements don’t always make a difference unless you’re low to begin with.
Getting enough of these nutrients, primarily is important not just for performance, but for long-term health.
Menopause, Metabolism, and Nutrition
Menopause brings real changes to how the body functions, largely due to lower estrogen levels as women age.
These changes can include:
- Increased body fat, especially around the abdomen
- Reduced ability to manage blood sugar effectively
- Loss of muscle mass
Nutrition can help manage these shifts. Diets focused on whole, nutrient-dense foods, like fruits, vegetables, healthy fats, and lean proteins, have been shown to support metabolic health and reduce inflammation in postmenopausal women [14].
In addition, eating enough protein and including strength training can help maintain muscle and support overall function as the body ages.
Phytoestrogens: What to Know
Phytoestrogens are natural compounds found in foods like soy and flaxseeds. They can interact with estrogen receptors in the body, but their effects are much weaker than the body’s natural hormones.
Research suggests they may help reduce some menopause symptoms, like hot flashes, but their overall impact on hormones is limited and varies from person to person [15].
What this means: They can be helpful in some cases, especially after menopause, but they’re not a cure-all for hormone balance.
Strength, Nutrition, and Long-Term Health
Muscle is a key part of overall health. It helps regulate metabolism, supports blood sugar control, and keeps the body strong and functional.
For women, maintaining muscle is especially important because:
- Women naturally have less muscle mass than men
- Muscle loss tends to speed up with age and during menopause
To support muscle health, it’s important to:
- Eat enough protein
- Get enough total calories
- Include regular strength training
These habits work together to support metabolism, strength, and long-term health [16].
Rethinking Nutrition for Women
Research is clear that women’s bodies have different needs, especially when it comes to hormones and metabolism.
That doesn’t mean women need completely different rules—but it does mean nutrition should be more flexible and personalized. A better approach focuses on:
- Eating enough to support energy and hormones
- Adjusting based on individual needs and changes over time
- Supporting long-term health, not just short-term results
Instead of strict plans or restrictions, the goal is to work with your body, not against it. Small, sustainable habits like adequate fueling, regular strength training and meeting basic nutrient needs have a greater impact than short-term, highly controlled efforts. The goal is not to override the body’s signals, but to understand and respond to them. When nutrition aligns with physiology, it supports not just performance or appearance, but overall health in the long term.
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