As a naturopathic and nutritional expert, I am often asked: "What are the most important nutrients for women, especially in midlife?" Among the many vital nutrients, Vitamin B12, Iron, and Magnesium stand out as a powerful trio for supporting hormonal balance, energy, immunity, and mood regulation throughout a woman's life.
Now that I am in my 50s, I make sure my diet and supplement routine fully support these key nutrients.
1. Vitamin B6: The Hormone Balancer
In practical terms, here's how B6 supports women's health:
- Supports hormone balance, particularly helpful for PMS and mood swings
- Aids neurotransmitter production (serotonin, dopamine, GABA) to improve mood
- May reduce nausea during pregnancy
- Plays a role in immune function and metabolism
Deficiency Signs: Irritability, fatigue, depression, and PMS symptoms. Women who are vegan, vegetarian, over 50, or on acid-blocking medications are at higher risk.
In my clinical experience, addressing B6 deficiency early can significantly improve energy and emotional wellbeing.
Best Sources
- Animal-based: clams, salmon, trout, organic eggs, organic beef, wild venison
- Plant-based: avocado, sunflower and pumpkin seeds, spinach, tofu, chickpeas/hummus
- Supplements: B6 is often paired with complementary herbs to enhance hormonal support, such as those in Female Balance capsules.
Published Study: Odai et al. (2019) found that higher dietary intake of Vitamin B6 was associated with reduced severity of hot flushes in middle-aged women.
Next, let's discuss iron – another nutrient critical for midlife women.
2. Iron: The Oxygen Carrier – and Hormone Helper
Iron is vital for forming hemoglobin, the protein that transports oxygen in your blood. It also supports thyroid function, fertility, and cognitive health. Maintaining healthy iron levels improves energy, mental performance, and overall wellbeing, particularly during menopause.
During menstruation, women need to pay special attention to iron-rich foods and supplements. Low iron is common, and deficiency symptoms may include fatigue, dizziness, hair loss, and pale skin.
Best Sources
- Heme iron (animal-sourced): wild venison, organic red meat, poultry, small fish such as sea bass and trout
- Non-heme iron (plant-based): lentils, spinach, beetroot, cherries, pumpkin seeds, tofu (pair with vitamin C for better absorption)
- Supplements: Plant-based iron options are preferred, as synthetic versions can cause constipation. I often recommend Cherry Iron Calm capsules to help maintain iron levels and support restful sleep.
Published Study: Lomagno et al. (2014) found that iron supplementation improved memory and cognitive performance in females aged 12–55, regardless of initial iron status.
Now let's look at magnesium – the calming, balancing mineral.
3. Magnesium: The Calming, Balancing Mineral
Magnesium plays over 300 roles in the body and is essential for:
- Hormonal balance, particularly PMS and menopause
- Sleep quality
- Stress response
- Bone and muscle health
Women with high stress, caffeine intake, or digestive issues are more likely to be deficient.
Best Sources
Almonds, cashews, chia seeds, spinach, oats, black beans, and dark chocolate.
Supplement Tip
Four primary forms of magnesium support health:
- Magnesium sulphate – supports sleep and stress reduction
- Magnesium citrate – helps with sleep, PMS, anxiety, and mild constipation
- Magnesium oxide – supports hormonal balance and reduces hot flushes
- Magnesium hydroxide – aids constipation and indigestion
Published Study: Park et al. (2016) found that 400–1,200 mg/day of magnesium oxide reduced hot flushes in postmenopausal women.
How They Work Together
Magnesium enhances iron metabolism, helping the body use iron efficiently. Vitamin B6 and iron together support red blood cell production and reduce fatigue. Combined, all three nutrients support mood, hormonal balance, and healthy ageing – particularly during perimenopause and menopause.
Your Next Steps for Vitality and Hormone Health
Optimising B6, iron, and magnesium is one of the most effective ways women can support energy, mood, and hormonal balance—especially as midlife brings hormonal shifts and increased stress. By combining a nutrient-rich whole-foods diet, targeted supplementation, and regular testing, you can take control of your wellbeing and thrive during perimenopause, menopause, and beyond.
To make this easier, consider exploring our recommended Rejuv supplements, including Female Balance and Cherry Iron Calm, or schedule a personalised consultation with Dr Simone to tailor a plan for your unique needs.
Invest in yourself today and experience the confidence, energy, and balance that comes from truly supporting your body with the nutrients it needs.
