Essential Nutrients for Women’s Health Chart
Nutrient Action
High-potency B complex
with 400 micrograms of folic acid
(or add folic acid separately)
Magnesium
B1
To Prevent/Treat Heart Disease
(for those taking diuretics)
C Turmeric
with bioflavonoids
E antioxidant. Should not be used by those
(with mixed tocopherols)
Coenzyme Q10
Hawthorn extract
(standardized 1.8% vitexin or 10%
procyanidin content)
Pycnogenol
(or grape seed extract)
Fish oil
Potassium
Nutrient Action
Required for supplementation of B
vitamins; normalizes homocysteine; reduces Multivitamin
stress. (with minerals, no iron) To ensure adequate nutrient status.
Alleviates arrythmias, heart palpitations; To support liver health, which is important for
essential for proper heart muscle function. Milk thistle metabolism of hormones.
Important for healthy metabolism of estrogen;
Calcium D-glucarate
To prevent depletion in those taking drugs. detoxifies breast cancer-promoting agents.
Reduces symptoms and risk of heart disease.
For Healthy Breasts
Antioxidant, which raises HDL (good Prevents breast cancer; detoxifies cancer-causing form
cholesterol) and lowers blood pressure. (95% curcumin) of estrogen; reduces chemotherapy side effects.
Improves blood flow, reduces fatty plaques,
boosts the immune system, and acts as an Reduces risk of breast cancer and can be used in
Indole-3-carbinol conjunction with tamoxifen; halts conversion of
taking anticoagulants. (from cruciferous vegetables) estrogen into cancer-causing form.
Boosts energy production in the heart
muscle; significantly improves heart
function in those with congestive heart Chaste tree berry
failure. (Vitex) Balances estrogen-to-progesterone ratio.
Double-blind studies show improvement in Anti-inflammatory; controls negative prostaglandins
those with congestive heart failure. Evening primrose oil involved in pain and inflammation.
Reduces platelet aggregation. Green tea extract Protects against breast cancer.
Reduces risk of heart disease; lowers Antioxidant; reduces tumor formation and breast
triglycerides. Rosemary extract lumps.
Maintains healthy blood pressure. Lycopene Antioxidant; reduces risk of breast cancer.
Sulforaphane Reduces risk of breast cancer.
(found in cruciferous vegetables)
[continued on next page]
 Essential Nutrients for Women’s Health Chart
Nutrient Action Nutrient Action

C
Multivitamin (with bioflavonoids - particularly Decreases the number of hot flashes; hesperidin also
(with minerals, no iron) To ensure adequate nutrients status hesperidin) reduces leg cramps at night.

Calcium Reduces bone loss; protects against B6 Supports nervous system; required for metabolism and
(chelate/citrate/glycinate) fracture. (along with a B Complex) immune function; reduces PMS symptoms.

Helps increase calcium absorption and E Reduces hot flashes and improves mood. If needed, use
inhibits IL-1 and IL-12 known to promote (d-alpha tocopherol with mixed vaginal lubricants containing natural vitamin E (d-alpha,
D calcium loss. tocopherols) not dl-alpha).

For Menopause Symptoms

Enhances osteocalcin, important for bone Calcium
K mineralization and increased bone strength. (with magnesium) Reduces leg cramps; helps prevent osteoporosis.
For Bone Health

Essential for absorption of vitamin D and to

Magnesium prevent deficiency. Indole-3-carbinol Eliminates excess toxic and cancer-causing estrogens.
Reduces calcium excretion; mimics the Ginkgo biloba Supports cognitive function; improves circulation to
Boron beneficial effects of estrogen on bones. (standardized to 24 percent) hands and feet.
Reduces the effects of stress; important for Chaste tree berry Supports proper hormone secretion; reduces PMS
High-potency B complex metabolism. (Vitex) symptoms; controls hot flashes.
Inhibits inflammatory response, which
Quercetin promotes calcium loss. Fish oil Relieves breast pain; may alleviate hot flashes.
Dong quai
Inhibits inflammatory substances, known to (only in combination formulas with Balances estrogen activity; tones uterus; reduces spasms;
Curcumin promote calcium loss. other herbs including black cohosh) beneficial for cardiovascular system.
Inhibits inflammatory substances, and Black cohosh Reduces depression, insomnia, vaginal dryness, and hot
Omega-3 proinflammatory prostaglandins, known to (1 mg of triterpene glycosides flashes; nonestrogenic so found safe for those with
(fatty acids, fish oils) promote calcium loss. measured as 27-deoxyacteine) estrogen receptor-positive breast cancer.
Relieves hot flashes; supports pituitary function and
promotes endorphin release by the hypothalamus,
Gamma oryzanol thereby improving mood; lowers triglycerides and total
Silicon Important for collagen formation in bone. (from rice bran oil) cholesterol.
Alleviates depression. Do not take in addition to
Improves calcium absorption in bone; antidepressant medications without first consulting
Ipriflavone natural estrogen-like activity. St. John’s wort your doctor.

Selected Sources: How to Prevent and Treat Cancer with Natural Medicine by Dr. Michael Murray et al.; The Osteoporosis Solution by Carl Germano, RD, CNS, LDN; No More HRT: Menopause, Treat the Cause by Dr. Karen Jensen and Lorna Vanderhaeghe;
The Natural Physician’s Healing Therapies by Mark Stengler, ND