Three women facing the sun with their hands in the air

Females go through various shifts throughout their lives, so it’s no surprise that they have different nutritional needs. While a balanced diet forms the foundation of good health, each stage can bring on rapid hormonal changes that need additional support.

Let's explore lesser known supplements that might ease symptoms associated with menstruation, pregnancy, postpartum, and menopause. By nurturing well-being throughout the years, we can thrive and embrace each phase of life.

Menstruation Supplements

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This is the first big adjustment that every female goes through. Typical supplements that are key for supporting menstruation include, vitamin B6, iron, magnesium, and omega-3 fatty acids. However, below are four lesser known supplements that could also be helpful when embarking on womanhood.

Chasteberry

Medical providers in Europe have prescribed this herbal preparation to females for over 30 years to help with painful periods, irregular menstruation, bloating, breast tenderness, and other symptoms related to PMS (1). It can help regulate hormones (2) and many experience an improved mood.

Dandelion Leaf

Dandelion leaf supplements can assist in managing premenstrual syndrome (PMS) symptoms. Dandelion leaf is known for its diuretic properties (3), which can help reduce bloating and water retention commonly experienced during PMS. It also supports liver health and aids in detoxification, which may contribute to a healthier hormonal balance during menstruation.

Dong Quai

Classified as medicine in Japan, dong quai is a well-respected herb in Asian cultures. It helps balance a woman’s reproductive system in many ways, specifically dysmenorrhea (4). It seems to stimulate the uterus (5) for effective shedding and then relax it for healthy blood flow (6).

Cannabis

It is speculated that Queen Victoria herself was regularly prescribed a cannabis tincture by Sir. J. Russel Reynolds for her intense menstrual cramps (7). Though there is no hard evidence that shows marijuana is beneficial during menstruation, we do know that it can help with nausea (8), pain (9), inflammation (10), and mood (11).

Pregnancy Supplements

As babies develop in utero, they require much nutrition from the woman that carries them. A high-quality prenatal, that includes folate, is essential while pregnant to ensure both beings receive an adequate amount of nourishment. There are some other pregnancy supplements women might like to have on hand, but as always, consult your midwife or care provider before supplementing during pregnancy.

Ginger Root

Ginger root supplements can be beneficial for pregnant women experiencing morning sickness or nausea. Ginger is known for its natural anti-nausea properties, providing relief and promoting digestive comfort (12).

Stinging Nettles

Urtica dioica could be a beneficial option during normal pregnancy and is most commonly used in the third trimester. Vitamin K is important for blood clotting, which is necessary for mother and baby to avoid excessive bleeding. Stinging nettles have a rich nutritional profile that includes vitamin K as well as vitamin B, magnesium, iron, and calcium (13). It is also a natural antihistamine.

Linden

Pregnancy can bring on insomnia, but linden may help women feel more rested through its sedative properties. This herb mimics the activity of GABA, which aids in boosting mood and calming the nervous system.

Echinacea

Immunity can take a dive when your body is working hard creating life. Echinacea acts as an antioxidant and keeps your immune system up. It helps fight infections, including UTI’s and yeast infections that can cause preterm labor (14).

Postpartum Supplements

The postpartum period is a time of recovery and adjustment. Incorporating herbal supplements might provide much needed support during this phase. Remember to seek advice from your midwife or lactation consultant before taking supplements while breastfeeding.

Probiotics

Probiotic supplements can help restore and maintain a healthy gut microbiome, which may have been disrupted during pregnancy and childbirth. Probiotics support digestion and immune function, which contribute to overall well-being.

Shepherd's Purse

Though postpartum research is limited, shepherd's purse is used to help promote uterine contraction and reduce excessive bleeding. It also contains choline, which may help reduce stress and improve mood (15) during the postpartum period and increase milk production (16).

Motherwort

Multiple studies show that motherwort is successful at preventing postpartum hemorrhaging in vaginal deliveries (17) as well as cesarean (18). It might also be helpful for inflammation from delivery and anxiety symptoms.

Blackstrap Molasses

Containing a significant amount of vitamins and minerals, blackstrap molasses helps replenish the body and build back iron stores that may have been lost during delivery. Since it also contains magnesium, common postpartum constipation can be elevated by including this supplementation.

Menopause Supplements

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Menopause is a natural part of a woman’s journey that comes with emotional and physical changes. It’s a time where we may need to add in calcium and vitamin D to maintain bone health and include more omega-3 fatty acids to support heart health. Let’s take a look at herbal supplements that might assist during this hormonal shift.

Maca Root

A medicinal root vegetable from Peru, maca root has been used for centuries to support women during this time in their lives. It’s believed to support hormonal balance, improve mood, and boost energy levels from a holistic approach.

Evening Primrose Oil

An estrogen imbalance can lead to vaginal dryness. Evening primrose oil supplements may provide relief from this as well as other menopausal symptoms. Gamma-linolenic acid is proven to help mood and overall well-being for postmenopausal women (19).

Black Cohosh

Black cohosh is a popular herbal supplement known for its potential to alleviate menopausal symptoms such as hot flashes (20) and emotional changes (21) . It may support hormonal balance and provide relief during this transitional phase.

Valerian Root

One issue women face as they go through menopause is irritability due to hot flashes. Valerian root helps with those (22) while improving quality of sleep (23) and encouraging a more calming state.

What’s Right For You?

Women face life phases that can be challenging to maneuver. By arming themselves with knowledge and support, they can navigate each stage feeling empowered and better prepared. No matter where you are on your journey, find a provider you trust who listens and will help get you on the best path toward wellness. Consider informing yourself more with the options above and discuss any of your interests with your healthcare professional.