Women's wellness isn't about a perfect diet or a cupboard full of supplements. It's about understanding what your body needs at this stage of your life, and making changes you can actually keep up.
Three things come up again and again in our consultations: digestion, how women feel across their cycle, and energy. They're closely linked, so small changes in one area often show up in the others.
In this guide, our nutritionists share what we know about how these areas connect, and simple food and lifestyle habits to support them.
How your gut, hormones and nervous system connect
Your gut, hormones and nervous system are in constant conversation.
Gut and hormones: the bacteria in your gut help the body process hormones, including oestrogen, before they leave the body. Researchers call this group of bacteria the estrobolome. It's an exciting area, but the science is still young.
Gut and brain: the gut and brain communicate through nerves and chemical messengers, which is one reason stress can affect digestion, and digestion can affect mood.
Stress and hormones: ongoing stress keeps the body in a heightened state, which can affect sleep, appetite and how you feel across your cycle.
None of these work in isolation, which is why we look at the whole picture rather than one symptom at a time.
Supporting your gut health
Eat more fibre, from more places. UK guidelines recommend 30g of fibre a day, and most of us fall well short. Variety matters too: try to include different vegetables, fruit, wholegrains, beans, nuts and seeds across the week.
Add fermented foods. Natural yoghurt, kefir, sauerkraut and kimchi are easy ways to add variety to your diet.
Drink enough water. Fibre works best with plenty of fluid, so increase both together and build up gradually.
Thinking about a probiotic? Research varies a lot between strains, so it's worth talking it through with a nutritionist rather than picking one at random.
Supporting yourself across your cycle
Many women notice changes in mood, energy, cravings and digestion in the days before their period. A few nutrition basics can help you feel more in control.
Keep blood sugar steady. Build meals around protein, fibre and healthy fats, and try not to skip meals. Big dips in blood sugar can leave you tired and craving sugar.
Vitamin B6 contributes to the regulation of hormonal activity. You'll find it in poultry, fish, chickpeas, bananas and fortified cereals.
Magnesium contributes to normal psychological function and the reduction of tiredness and fatigue. Good sources include leafy greens, pumpkin seeds, almonds and wholegrains.
Track your cycle. Noting how you feel each day helps you spot patterns and plan around them.
PMS or something more?
Some women have symptoms severe enough to affect work, relationships or daily life. If that sounds like you, speak to your GP. It helps to keep a symptom diary for two or three cycles and take it with you.
If your mood drops very low before your period, or you have thoughts of harming yourself, please contact your GP or NHS 111 straight away, or call Samaritans on 116 123.
Energy, tiredness and the best magnesium for you
Tiredness is one of the most common reasons women come to us. It has many possible causes, from sleep and stress to what you're eating, so it's worth looking at the basics first.
Iron, vitamin B12 and folate all contribute to the reduction of tiredness and fatigue. Women who have periods lose iron every month, so it's worth eating iron-rich foods such as red meat, beans, lentils, tofu and dark leafy greens. Pairing plant sources with vitamin C (peppers, citrus, berries) helps your body absorb the iron.
Don't guess with iron. Too much iron can be harmful, so check your levels with a blood test before taking an iron supplement.
Eat regularly. Long gaps between meals can leave you flat by mid-afternoon.
Which magnesium should I choose?
Magnesium comes in several forms, and they're not all the same. Magnesium glycinate is often chosen because it tends to be gentle on the stomach. Magnesium citrate can have a laxative effect for some people. Whichever you choose, check the label for the amount of elemental magnesium, and speak to your GP or pharmacist first if you take other medication.
Small daily habits that add up
Get outside in the morning. Daylight early in the day helps set your body clock, which supports better sleep.
Take a short walk after meals. Even 10 minutes of gentle movement can help your body manage blood sugar after eating.
Wind down without screens. Give yourself 30 to 60 minutes before bed away from your phone.
Move in a way that suits how you feel. Energy often changes across your cycle, so it's fine to swap a hard workout for yoga or a walk on days you feel flat.
Stop guessing. Start knowing.
General advice is a good start, but your body is unique. The NOA Plan starts with a blood test, at home or in clinic, that looks at markers including iron, vitamin D, B12, thyroid and female hormones. One of our women's health nutritionists then talks you through your results one to one and builds a personalised nutrition, supplement and lifestyle plan around you.
FAQs
Can magnesium help with PMS? Magnesium contributes to normal psychological function and the reduction of tiredness and fatigue, which is why many women include magnesium-rich foods in their diet. Research into magnesium and PMS specifically is still limited. If your symptoms are affecting your life, speak to your GP.
How do I know if it's PMS or PMDD? Only a doctor can tell you. If your symptoms before your period are severe, keep a diary for two or three cycles and take it to your GP.
Which magnesium is best for energy? There's no single best form for everyone. Glycinate is a popular choice because it's usually gentle on the stomach. A nutritionist can help you decide whether you need a supplement at all.
Should I take supplements without testing first? We don't recommend guessing, especially with iron. A blood test shows where your levels actually are, so you only take what you need.
Disclaimer and disclosure
This article is for general information only and isn't a substitute for medical advice. Now Often Always does not diagnose or treat medical conditions. Speak to your GP or pharmacist before starting any supplement, especially if you're pregnant, breastfeeding, taking medication or have a health condition.