Female Nutrition for PMS and Associated Menstrual Cycle Issues.

Hormone Imbalance spelled out with black graphic scale

Female Hormone Nutrition Protocols

Nutrition researchers are focusing on female nutrition needs, now more than ever before. Thankfully the door has been opened by; Stacy Sims, PhD.; a prominent female nutrition researcher, and her focused attention over the years to differentiating the metabolic functions, of women and men.

Woman and male gender sign

“Women are Not Small Men”; is her schtick, and outside of the obvious, she is helping females; athletes and non-athletes, understand their physical body, and the impact of the monthly ‘tide’ changes on day to day, weekly basis.

This research is fundamental, and critical, to future global awareness to enhanced performance, and mental well-being. Many female athlete find themselves shutting down both physically and mentally because of hormonal monthly discomfort. 

Unfortunately, some female athletes are caught up in the ‘thin to win’ arena of sports, which doesn’t bode well for long term health and addressing menstrual hormonal issues. Collegiate and professional runners have been subject to ‘weight scrutiny’ and for some has dismantled the love of running and has impacted reproductive capabilities.

Nutrient starvation affects cognitive, hormonal, and all organ functions over time. Thin, dry, straight hair is often a sign of athletes in nutrient deficiency and distress. Often female athletes will complain of being cold and their hair falling out. That is one of the first signs of metabolic distress, and the body sending out an SOS.

Anorexic woman looking in mirror

This is a note to Moms and coaches regarding what to look for if you suspect nutrient deprivation in your daughter or female athlete. The obvious clue is weight loss however this is commonly disguised with loose fitting clothes. Cessation of the menstrual cycle also occurs after an extended caloric and nutrient deficient time frame, however you won’t know this unless they share this information with you. 

The good news is the body’s resilience, and with proper care, self love, and a  balanced diet ,most women have overcome the shadows they ran in, and blossomed into healthy well balanced individuals.

Dr. Sims is the author of ROAR, a book focused on the differentiation points of female metabolisms compared to men, and she explores hormonal fluctuations providing an updated understanding of the ways hormones are working within the body. She provides a clinician’s feedback relating to her research, and potential nutrient protocols used to maximize a female athletes potential during monthly hormonal cycles, while alleviating uncomfortable symptoms associates with menstrual cycles, & menopause.

Her recipe of nutrients includes minerals, as no surprise.

250mg Magnesium

45 mg Zinc

80mg baby aspirin or white willow bark

1 gram of Omega-3 Fatty acids: Avocado, Fish or Olive oil

The minerals both address ‘discomfort’; abdominal cramping, muscle aches, sore muscles, headaches, mood fluctuations, anxiety, inflammation, balanced hormones.

Aspirin and Omega will also help tackle inflammation and pain.

Below are recommendations of how to use HydraMag® Magnesium during monthly menstruation and during menopause.

HydraMag® Hormone Balancing Protocol:

Menstruating Females:

Use as directed; 2 weeks before the start of your period.

1 serving = 150mg Magnesium

2 x 150mg servings Daily. No need for more than 2 daily servings.

            Helps reduce physical symptoms (abdominal cramping and bloating)

            Helps reduce psychological anxiety & mood imbalances, (elevates            neurotransmission, normalizes serotonin and dopamine levels)

             Helps balance the bloating and excess water retention. Add potassium,(potatoes, bananas) to elevate potassium levels. 

For Painful Periods:

In addition to HydraMag®, add

  • Zinc Bisglycinate Chelate 30-50 mgs Daily[2]
  • Omega 3 Fatty Acids 1000mg daily[3]


Peri-Menopausal and Menopausal:

First 2 containers use as directed-

3rd container 1x daily

  • Magnesium supports bone Mineral integrity and works with Calcium
  • Alleviates Hot Flashes as it regulates and balances hormone fluctuation and expands the circumference of the vascular system, allowing heat to be released.
  • Balances mood related hormones: serotonin & dopamine.

 HydraMag® is a gut friendly, delicious, high absorbing Amino Acid Activated 100% Chelated Magnesium Powdered Drink Beverage.

 HydraMag® Magnesium can help alleviate the following symptoms:

  • Restless legs and leg cramping and spasms
  • Fasciculation's: twitchy muscles and nerves.
  • Eye twitching
  • Monthly cramping
  • Hormone imbalances
  • Hot flashes
  • Depression
  • Anxiety
  • Sleep disturbances