10 Evidence-Based Nutritional Supports for Women

Written by Honor Tremain, Nutritionist, Author, and Journalist

Honor Tremain is an award-winning longevity nutritionist, author, and journalist whose journey into nutrition began with a personal health crisis. Determined to reclaim her life, she completed qualifications in nutrition, eventually healing herself and going on to complete a Bachelor of Science degree.

Women's nutritional needs evolve throughout life, from supporting healthy cycles at the onset of our flow to supporting fertility and hormonal balance during reproductive years and managing the physical changes of perimenopause and menopause. While no single nutrient or supplement is a cure-all, a great combination of functional foods, targeted nutrition, and evidence-based supplementation can support hormonal health, energy, cardiovascular wellbeing, bone health, longevity, and happiness.

Let’s look at the top 10 nutritional and herbal compounds studied for women's health, highlighting where the scientific evidence is strongest.

Omega-3 fatty acids

Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are among the best-researched nutrients for women's health. They play a vital role in reducing inflammation and menstrual pain, supporting a healthy cycle and cardiovascular function, maintaining focus and brain health, and promoting beautiful skin and hair as we age.

Research suggests that omega-3s strongly support cardiovascular health and can contribute to improvements in depressive symptoms. Rich dietary sources include:

• Salmon

• Sardines

• Nannochloropsis microalgae

• Chia seeds

• Mackerel

• Anchovies

Linseed and flaxseed

Linseeds and flaxseeds are a major source of lignans and contain another variant of omega-3. The lignans are metabolized by the gut microbiome and activated into the estrogenic compounds enterodiol and enterolactone.

Flaxseeds have been found to be effective in supporting female health and helpful for menopausal symptoms, with linseed increasing estrogen levels more than soy isoflavones while lowering testosterone.

Because of these effects, some studies have suggested that the intake of linseed and flaxseed may protect against hormone-dependent breast cancer.

Omega-7 (palmitoleic acid)

Omega-7 is an emerging nutrient attracting interest for women's health and beauty. Palmitoleic acid can support skin hydration, mucous membrane health, vaginal dryness, eye lubrication, and a healthy inflammatory balance.

Sea buckthorn oil is one of the richest natural sources of omega-7 fatty acids. Australian Nannochloropsis formulas are also available.

Soy isoflavones

Soy contains naturally occurring phytoestrogens called isoflavones, primarily genistein and daidzein. Unlike hormone replacement therapy (HRT), soy isoflavones bind selectively to oestrogen receptors and exert much gentler biological effects.

Research suggests that soy foods and isoflavones can reduce hot flush frequency, improve cardiovascular risk markers, support bone health when combined with a healthy diet, and provide high-quality plant protein.

Organic whole soy foods such as tofu, tempeh, or soy milk have stronger evidence than isolated soy supplements.

Not all gut bacteria are considered equol

The gut microbiome has emerged as an important regulator of women's health and is responsible for producing some of our most valuable hormones and balancing compounds. Healthy gut bacteria assist with hormone regulation, immunity, inflammation, nutrient absorption, mood and behaviour, and longevity.

Certain intestinal bacteria can convert certain isoflavones into a highly biologically active compound called equol, an estrogenic and antioxidant-rich metabolite. Equol can reduce the occurrence of estrogen- and age-associated disorders, such as menopausal symptoms, osteoporosis, heart disease, and even cancer. However, only roughly a third of humans have equol-producing microbes.

We can support microbiome diversity and promote greater hormonal balance by eating more high-fibre foods, such as whole grains, nuts, and seeds. Raw vegetables, including carrots, celery sticks, and sprouts. Apples, legumes, such as lentils, mung beans, mung bean sprouts, and chickpeas. Fermented foods, including kimchi, tempeh, and miso, and a diverse range of plants, aiming for five to eight different vegetables a day.

Antioxidants: Why colour matters

Oxidative stress contributes to more rapid ageing, cardiovascular disease, cognitive decline, and increased inflammation, which can cause more pain and hormone dysregulation.

Berries and other colourful fresh fruits and vegetables provide powerful antioxidants that help reduce this inflammation. Regular consumption of these foods has been associated with improved vascular function, reduced inflammation, fewer hormonal symptoms, and healthier ageing.

Aim to regularly consume organic produce that has been washed well, including blueberries, strawberries, blackberries, raspberries, cherries, pomegranate, broccoli, mixed green vegetables, and purple carrots.

Pine bark

French maritime pine (Pinus pinaster) and Mediterranean pine bark are used in women’s health because they are rich sources of anthocyanidin antioxidants, commonly found in blueberries and purple carrots, which reduce oxidative stress and inflammation by inhibiting cyclooxygenase 1 and 2 and the inflammatory switch, nuclear factor kappa B (NF kB). This can lower menstrual pain and help manage conditions such as endometriosis and lipedema.

In independent trials, pine bark was found to significantly reduce hot flushes and sweats in menopausal and perimenopausal women and improve women’s general quality of life compared with a placebo.

Pine bark extract was also reported to improve longevity, skin tone and appearance, and endothelial function in patients with coronary artery disease.

Black cohosh

Black cohosh (Actaea racemosa or Cimicifuga racemosa) is a member of the buttercup family and a perennial plant native to North America. It is one of the most widely studied herbal medicines for menopausal symptoms.

Native Americans traditionally used it to treat menstrual irregularities, musculoskeletal pain, fever, pneumonia, and slow labour, while European settlers used black cohosh to support women’s reproductive health.

Today, black cohosh is commonly used for severe menstrual and menopausal symptoms, including hot flashes, night sweats, together known as vasomotor symptoms, vaginal dryness, heart palpitations, tinnitus, vertigo, sleep disturbances, nervousness, anxiety, and depression.

Always consult a healthcare professional before using black cohosh.

Ginseng

Ginseng is considered an adaptogen, meaning it plays a helpful role in regulating hormones, particularly stress hormones via the hypothalamic-pituitary-adrenal axis. Several clinical trials suggest ginseng may improve:

• Sexual function

• Fatigue

• Well-being, anxiety and depression

• Menopausal symptoms

Ginseng also has beneficial effects on the heart, brain, and bones, while recent studies highlight the potential use of ginseng in the treatment of chronic inflammatory diseases such as diabetes, asthma and rheumatoid arthritis.

Protein: The forgotten women's health nutrient

As women age, muscle loss, known as sarcopenia, accelerates, particularly after menopause. Adequate protein intake supports muscle maintenance, bone strength, a healthier weight, recovery after exercise, and healthy immune function.

Many women consume less protein than recommended, particularly at breakfast, and the “tea and biscuit” diet can become a set in feature as we age.

Wonderful protein sources include fresh fish, sardines, eggs, Greek yoghurt, raw nuts and seeds such as chia, lean meats, legumes, tofu, tempeh, and pea protein powders.

Current research suggests aiming for approximately 1.0 to 1.2 g of protein per kg of body weight a day in healthy older adults, particularly when combined with resistance exercise.

Some great breakfast options include boiled eggs with sourdough or gluten-free toast. For more recipes, check out my wellness and health books online here.

Broccoli and cruciferous vegetables

Hormone-balancing indole-3-carbinol is produced by the breakdown of glucosinolate glucobrassicin, which can be found at high levels in cruciferous vegetables such as broccoli, Brussels sprouts, and cabbage, with potential roles in balancing hormone levels and increasing vaginal health.

Broccoli contains phylloquinone, vitamin K1, which can also increase bone density in postmenopausal women and slow the progression of coronary artery calcium deposits (CAC).

Putting it all together

Nutrition provides a powerful foundation for supporting women's health across every stage of life. While targeted supplements and herbal medicines may help relieve specific symptoms, they work best alongside an overall healthy lifestyle that includes:

• Omega-3 rich foods

• Organic soy, tofu, tempeh and milks

• Flax and linseeds

• Colourful fruits and vegetables

• Broccoli and cruciferous vegetables

• Berries for antioxidant protection

• Fibre-rich foods to support the gut microbiome

• Herbs and spices, ginseng, black cohosh, pine bark

• Adequate protein intake

• Lots of colourful vegetables

• Regular resistance exercise and

• Good sleep and stress management always help.

Every woman experiences hormonal changes differently. An individualised nutrition plan, developed by a qualified healthcare practitioner or nutritionist, can help determine which dietary strategies and supplements are most appropriate based on personal health history, symptoms, and goals.

Note: Any herbal supplement should be discussed with a qualified healthcare professional, particularly if you have hormone-sensitive conditions, liver disease, or take prescription medications.

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Read more from Honor Tremain

Honor Tremain, Nutritionist, Author, and Journalist

Honor Tremain is an award-winning longevity nutritionist, author, and journalist whose journey into health began with a personal crisis where, between the ages of 18 and 23, Honor was bedridden with multiple chronic illnesses & determined to reclaim her life, she completed a Diploma in Nutrition, eventually healing herself, and went on to complete a science degree. Honor opened a thriving nutrition practice in Sydney, Australia, became a columnist and feature journalist for national and international publications, and in 2015, Honor published her debut book, A Diet in Paradise. Most recently, she founded Daya Pet Food Co., a health-focused and sustainable dog food company that was proudly awarded Best Health-Conscious Dog Food Brand 2025.

References:

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• Cagnacci, A., & Venier, M. (2020). The controversial history of soy isoflavones in menopausal health. Climacteric.

• Lethaby, A., Marjoribanks, J., Kronenberg, F., Roberts, H., Eden, J., & Brown, J. (2015). Phytoestrogens for menopausal symptoms. Journal of Obstetrics and Gynaecology.

• Messina, M. (2014). Soy foods, isoflavones, and the health of postmenopausal women. Maturitas, 77(2), 79-85.

• Messina, M. (2012). Insights gained from 20 years of soy research. Plant Foods for Human Nutrition, 67(2), 135-142.

• Journal of Health, Population and Nutrition. (2025). Article on soy isoflavones and menopausal health.

• SeaO2 Nutrition. (n.d.). SeaO2 Nutrition.